Put them into practice! These 8 exercises will help you eliminate the hunchback and improve your posture

With the constant use of computers and cell phones, back pain and poor posture They have become a common discomfort in the population. The hump is a protuberance or bulge in the upper or middle back, which is also described as an arch or curvature in the spine. However, this can be corrected and prevented in time with different stretches.

The most common cause of a hunchback is posture, but lack of physical activity also contributes to this problem by weakening the muscles. In addition, other factors such as the growth of secondary characteristics in adolescents, hypersyphosis, and congenital defects can play a role. Fortunately, By practicing certain exercises and stretches recommended by professionals, it is possible to improve and prevent this condition.

8 exercises to improve posture

1. Raising hands

Slowly raise your hands from the front of your body to the top, doing a small hyperextension with your palms interlaced and looking up. 10 to 20 secondsTo do this, stand with your feet shoulder-width apart, clasp your hands in front of you, and slowly raise them upward. As you raise your hands, lean back slightly, creating an extension in your spine. Hold this position for 10 to 20 seconds while looking up. Slowly lower your hands and repeat the exercise 5 times.

2. Stretching on all fours

Get on your knees with your hands on the floor. Stretching by moving the spine from top to bottomas if you were doing the cat-cow exercise. To do this, get into a four-point position with your hands directly under your shoulders and your knees under your hips. Inhale as you arch your back up (cat pose), bringing your chin toward your chest. Exhale as you sink your back down and lift your head and tailbone toward the ceiling (cow pose). Alternate between these two positions slowly, repeating the cycle 10 times.

3. Standing Side Stretch

Stand up and clasp your hands together, palms facing up. Move your body to both sides, performing lateral stretches. To do this, stand with your feet together and clasp your hands above your head, palms facing up. Lean your body to the right, feeling a stretch on the left side. Hold this position for 15 to 20 seconds.. Return to the center and repeat the stretch to the left. Perform 3 repetitions for each side.

4. Wall stretch

Place the Place your hands against a wall and take a few steps back so that your body is in a straight line. Lower your torso as far as you can, hold the position for a few seconds and return to the starting position. To do this, stand in front of a wall and place your hands on it at shoulder height. Take a few steps back until your body is in a straight line from head to toe. Keep your legs straight and lower your torso down, bringing your head closer to the wall. Feel the stretch in your back and shoulders. Hold the position for 20 to 30 seconds and then return to the starting position. Repeat this stretch 5 times.

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5. Neck stretch

Interlace your fingers behind your neck, place your elbows on a wall, and step back. Slide your elbows up and down, keeping only your chest in contact with the wall. To do this, interlace your fingers behind your neck and place your elbows against a wall. Step back to create slight tension. Slide your elbows up and down along the wall, keeping your chest in contact with it. Perform this movement for 30 seconds. Repeat the exercise 5 times.

6. Activation of the back muscles

Perform specific exercises to activate the muscles of your spine, such as the paraspinal muscles, trapezius, latissimus dorsi, obliques, abdominals, and glutes. Incorporate back-strengthening exercises into your routine, such as rows with dumbbells or elastic bands. Perform pelvic tilts to strengthen your gluteal and lower back muscles. Do abdominal exercises to keep your core strong and support your spine. Dedicate at least 15 minutes a day to these exercises to see significant improvements.

7. Ergonomic correction

Make sure your computer is at eye level and your body is upright and well supported in your chair, using lumbar pillows if necessary. Adjust your chair and monitor height so that the screen is at eye level. Use a lumbar pillow to support your lower back. Keep your feet flat on the floor and your knees at a 90-degree angle. Check your posture regularly and correct as needed.

8. Active breaks

Don’t sit for more than an hour at a time. Add active breaks to your routine to stretch and relax your muscles. Set a timer to remind you to get up and move around every hour. Do simple stretches during these breaks, such as touching your toes or doing shoulder rolls. Take 5 minutes to walk or do some gentle movement to keep your circulation going and prevent muscle stiffness.