Home Back Training: 5 Exercises to Improve Rounded Shoulders and Hunchback, Restore Posture and Youthfulness
In most cases, poor posture is caused by bad habits. Currently, due to the popularity of electronic products, which leads to the habit of looking down, and due to the nature of prolonged desk work, we maintain a state of extended arms and shoulders forward, which, over time, causes the chest muscles to become tense and the back muscles to become elongated, resulting in poor posture such as protruding chest and hunchback with shoulder inward.
Initially, we may not pay attention to it, but as time goes by, problems such as waist and back pain, and stiff neck will gradually appear. When we realize the existence of the problem, it is a little late to improve it. Therefore, in the current environment, we must have this awareness from the beginning and cultivate the habit of doing exercises regularly, even if we use fragmented time, it will help us avoid or improve this phenomenon.
In addition to cultivating good habits in daily life, it is also necessary to consciously perform targeted exercises. At this time, we need to train our weak back muscles to make the chest and back muscles develop in a coordinated manner, and avoid the phenomenon of chest tension and back muscle elongation, thus avoiding the appearance of protruding chest and hunchback with shoulder inward.
From the perspective of back training, for some fitness enthusiasts, it may not be a problem because it is a key training area in their fitness plan. For the general public, how should we do it? It's not very complicated, as long as we consciously do it and persist, and perform some simple training, it can meet our requirements. Of course, the key is to persevere.
Therefore, the following 5 actions can help us effectively train our back muscles and shoulder blades, thus improving the symptoms of protruding chest and hunchback with shoulder inward.
Action one: Lying face up extension
- Lower yourself with your hands placed beside your ears, your legs extended and splayed out, your abdomen and thighs in contact with the ground, your back muscles exert force to extend your body upwards, pausing slightly at the top of the action, contracting your shoulder blades, feeling the contraction of your back muscles.
- Then slowly return to the original state.
- Action two: One-arm dumbbell row while bending forward
Your feet are apart slightly wider than the shoulders, your knees are bent, your back is straight, your core is tightened, you bend forward with your upper body, one hand holds the dumbbell dangling in front of your body, the other hand holds the dumbbell.
- Maintain stability, keep your back straight, exert your back muscles to move your arm along your body towards the rear, pausing slightly at the top, contracting your back muscles, then control the speed and return to the original state.
- Action three: Lying face up W stretch
- Lower yourself with your arms and head off the ground, your arms extended upwards towards the head, your legs extended backwards and in contact with the ground, your back muscles exert force to extend your body upwards, while simultaneously bending your elbows and pulling your arms towards your body back, contracting your shoulder blades, feeling the contraction of your back muscles.
Then control the speed and return to the original state.
- Action four: Lying face up fly bird
- Stand with your legs slightly wider than your shoulders, your knees are bent slightly, your back is straight, your core is tightened, you bend forward with your upper body, each hand holds an dumbbell hanging in front of your body, your elbows are slightly bent.
- Maintain stability, keep your back straight, keep your elbows slightly bent, the deltoid muscles exert force to open your arms upwards to the height of your shoulders, pausing slightly at the top, contracting your deltoid muscles, then control the speed and return to the original state.
Action five: Kneeling back stretch
- Kneeling, pull your hips back to sit on your feet, your body naturally leans down, your arms extend forward.
- Maintain the action, maintain natural breathing, feel the stretching sensation of your back muscles.
- Each action about 20 times, 3-4 sets each, with a rest of about 30 seconds between actions, pay attention to the contraction and extension of the target muscle during the action, instead of completing the action on the surface, these simple actions and small intensity, so it can be done every day, or once every two days, of course, the effect will be better if you persevere for a long time.
Author: Ten Months of Inquiry
- #I'm looking at spring#
- #Spring sports force#
203-430
