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Excessive curvature of the spine may cause a hump-like appearance in the upper back in many people. Since posture is an important aspect, one needs to incorporate corrective measures early on. If you are someone who often sits in front of screens with a rounded back, there is a possibility that it can hurt your spine health. We have some help from experts on how to get rid of your hunchback.
Healthfood.natural, an Instagram page, listed a few exercises that can help.
Legs on the chair pose
Lie on the floor. Elevate your legs to 90 degrees.
Hands out to your sides.
Palms up. Hold for five minutes to restore alignment.
Hands overhead
Interlace fingers. Straighten your elbows. Drop hands overhead.
Perform one set of 25 reps to restore shoulder mobility and open up your upper back.
Deep inner thigh stretch
Grab a pillow. Place pillow in between your knees. Gently squeeze for a second. Hold and release to turn on those inner deep thigh muscles which stabilise your hips and pelvis.
According to the page,
*These 3 gentle exercises specifically focus on the postural muscles responsible for maintaining proper spinal alignment, promoting better posture. By integrating these exercises into your daily regimen, you can effectively enhance your overall posture, align your body more effectively, and prevent hunched-back posture.
*These 3 exercises are designed to gently correct your posture while promoting flexibility and mobility in your spine, ultimately bringing your body back into proper alignment.
Prof (Dr) Ali Irani, head, physiotherapy and sports medicine, Nanavati Max Super Speciality Hospital, Mumbai said that hunchback develops due to wrong posture and the muscle imbalances that are necessary to support the spine.
“These back exercises primarily focus on strengthening the muscles of the upper back, which can help pull the shoulders back and counteract the hunched position. Moreover, hand and arm exercises often stretch and strengthen the chest and shoulder muscles which helps in balancing out the muscle tightness and weakness that often accompany a hunchback posture,” said Dr Irani.
Dr Irani further added that combining both arm and hand exercises gives a holistic approach to improving the curvature. “But remember, always best to visit a certified physiotherapist who can suggest exercises that are more suitable to your physique, and dietary habits and will yield more permanent results,” said Dr Irani.
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