Hunchback posture which is scientifically called ‘kyphosis’ stands for a curved spine that is not natural and develops an exaggerated curvature over time.
The most common reasons for a hunchback include a bad seating position or stooping or even advancing age.
When the hunched back posture or kyphosis is ignored and not taken care of, it could aggravate into causing multiple serious health disorders; some of which include breathing and respiratory problems due to changes or compression of the rib cage. The best approach is to avoid sitting in a stooping position and to take steps to avoid a hunchback posture.
However, when it is already developed kyphosis needs to be treated immediately. Yoga exercises are a great way of improving the hunchback; even several stretch exercises show improvement.
The key here is to strengthen and concentrate on the hip flexors, hamstrings, and lower back by doing stretch exercises that concentrate on these. You must also concentrate on your abs muscles as well as the gluteal muscles.
Let us have a look at 8 beneficial exercises which help improve the hunchback posture and you must include them in your daily workout routine.
As we all know stooping is the main cause of hunchback; thus to treat it you need to push back and stretch to reverse its effect; the best way to do this is by doing bridges. Bridges in simple terms can be explained as a reverse plank.
You need to lie down flat on the ground, curl your knees so that you form an inverted V with your legs. Once this position is attained lift your body up from the ground;
make repetitions by putting your torso back on the ground and then raising it. 15-20 repetitions per day work out to be effective for improving a hunched back.
2. Crucifix Stretch:
Sitting in one position for long hours – say during work time or lack of exercise might result in stiffening or shortening of your back & shoulder muscles. This could cause a hunched back posture.
The typical crucifix stretch works wonders in releasing and easing up the shortened muscles.
You need to stand straight with arms out on your sides and at the height of your shoulders; when in this position using one hand pull the other hand elbow in a way that you are stretching it.
both your shoulder and chest muscles are stretched during this exercise. Hold for a few seconds and repeat with the other hand.
3. T Spine Rotation Stretch:
- Again a very effective stretch exercise that works on your spinal muscles.
- You will have to get down on all your 4 limbs and place both your hands out and in front of the shoulders.
- Lift one hand and stretch it to the opposite side
- Try to rotate as much as possible.
- Hold the position for a few seconds, get back to normal,
- And repeat by lifting the other hand.
4. Scapular Wall Slides:
The wall slides are one of the most effective and quick solutions for hunch-back posture. You need to stand against a wall but apart from it – say about 12 inches apart.
From both, the elbows put your forearms above in a way that you form a W with your arms and the upper body.
Now push both the hands up in the air and touch them to the wall in a pattern that forms a Y by pushing your shoulder blades instead of the prior W. Bring the arms back to the W position and repeat the exercise.
5. Lying, Y Stretch:
This stretch works efficiently in advanced cases of kyphosis; lie down with your stomach on the ground and hands straight above the head to form a Y with the body. Pull your arms and the upper body & torso in the air such that your back is curved and you are still forming a Y with your body. Repeat the same at least 10 times.
6. Chest Stretch:
For a chest stretch, you will have to stand at the end of a wall with one hand against the wall and the other hand down on the side. Put one leg forward and push your body ahead so that your back and chest muscles stretch.
7. Hold A Plank:
Holding a plank for about a minute or more helps to strengthen your core inner muscles especially the short muscles which benefit a lot in improving the hunchback posture.
8. Chin Tuck Exercises/ Neck Stretches:
The chin tuck and other neck stretching exercise the sideway stretch or the head tilt exercise strengthen the shoulder muscles as well as the back & spine muscles thereby improving the hunched back posture.