Reverse Stretches for Hunchback and Forward Neck Posture After Prolonged Sitting
For office workers,long-term maintaining the same postureeasily leads to stiff body, reduced spinal movement range, and muscle fatigue.
This article provides a self-relaxation method based on the suggestions of a physiotherapist who has been followed by millions on Instagram.
What are the causes of stiffness?
Mostly because of long-term staring at mobile phones or computer screens, leading to the spine always in an unnatural bending angle, some muscles are overly tense, and some muscles are stretched and weakened.
Ultimately, the body leans forward, resulting in poor postures such as hunchback and forward head posture.
Self-relaxation method
5 actions in total, while activating the thoracic spine, stretching tense muscles, and strengthening weak muscles.
1Foam roller reverse stretch
Lower down and hold for a few seconds, repeat 10 times. Note that the movement should not be excessive.
2Chest muscle stretch
Find a door frame, the palm position should be higher than the shoulder pull, 1 minute each side.
3Bench chest thoracic spine extension
Grab a stick or towel with reverse grip, elbows resting on the bench. Bend your elbows backwards while lowering your chest. The final static hold for 2-3 seconds, repeat 10 times.
4Chin tuck
A hunchback posture easily leads to forward head posture, causing the neck flexor muscles to always be stretched and fatigued. You can lie on your back on the ground, placing a towel under your neck to perform a chin tuck action to strengthen the neck flexor muscles.
Hold the chin tuck for a few seconds, repeat 10 times.
5Prone arm raises
Place a towel under your forehead, arms in a Y-shape with your body raised, strengthening the back muscles. Hold at the highest point for a few seconds, repeat 10 times.
END.
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