A hunchback is a false position or malposition of the spine. The thoracic spine is bent too much, so that it arches backwards. Often this also changes the position of our lumbar spine.
Here we usually find an increased hollow back. In technical terminology, increased flexion is referred to as increased kyphosis and hollow back as hyperlordosis. Through mobilizing exercises and targeted strength training, a bad posture can be improved or a deterioration can be prevented.
In most cases, our front muscle chains are too strong and pull the spine into an unfavorable position. Our chest muscles pull the shoulders forward, our thoracic spine is bent more and more. The straightening muscles, for example the shoulder blade muscles, are too weak to straighten the spine.
This disproportion must be specifically trained in a training program. The straightening muscles should be strengthened, while the front muscle chain should be stretched and relaxed. Exercises to strengthen the straightening muscles are for example rowing exercises.
These can be performed on the machine or freely with or without an aid. A good basic exercise can be performed while standing.
- Rowing while standing
- Rowing with the Theraband
- Rowing prevented
- Hyperextension
1st ExerciseIn standing position: Hold your arms in front of your body, then move your elbows backwards at shoulder level, as if you wanted to pull something towards your body.
The shoulder blades are pulled together, the torso does not move but remains stable in space. The exercise should be performed in a controlled, conscious and powerful way. The tension can be felt between the shoulder blades.
It can be done 3 times 15 repetitions with about 30 seconds break between sets. It is especially important to make sure that the head remains stable, the distance between chin and dimples of the neck remains the same. If the exercise can be performed safely and correctly and is perceived as easy, a Theraband can be used to help.
This should also be fixed at shoulder height e.g. around a column, window handle or door handle. 2nd ExerciseA more difficult variant of the exercise is to lead the loosely stretched arms backwards from the same upright starting position. The arms are led backwards in an arc (butterfly reverse).
For this exercise, too, if it is performed safely and correctly, the degree of difficulty can be increased by adding a theraband. The above mentioned exercises can also be performed in a sitting position, preferably on a stool in order not to restrict the freedom of movement of the elbows backwards. The Theraband should then also be placed at shoulder height.
VariationsTo include the lower back, the exercises can be varied. The starting position is then the knee bend. The upper body is slightly tilted forward, the arms are stretched forward in front of the body towards the floor.
The execution of the movement remains. The elbows are guided backwards close to the body, the shoulder blades contract, head and torso remain stable. The more difficult variant – Butterfly reverse – can also be performed.
The arms are then led outwards in an arc. The gaze always remains directed towards the ground, the cervical spine remains stable. For these exercises dumbbells can also be used as an aid.
The number of repetitions remains the same: 3 times 15 repetitions with a break of about 30 seconds. 3rd ExerciseFrom the prone position, the straightening muscles can also be trained. The feet are raised, the knees remain on the floor during the whole exercise, the buttocks are tensed, the arms are lying in U-shape next to the body (elbows at shoulder level, hands next to the head.
Now the upper part of the body with the arms is lifted, the gaze goes towards the floor, the cervical spine remains long. The shoulder blades are pulled together, the force should come from the upper spine (partly also from the lumbar spine) and the shoulder and shoulder blade muscles. The position is held for about 20 sec.
(do not hold your breath!) and then released. The exercise can be repeated about 5 times.
There are also some variations for this exercise.The arm position can be changed and specific muscle groups can be trained, movements can be performed instead of holding the position, or aids such as Theraband or rod can be used. The training against the hunchback should be supplemented by mobilizing exercises especially in the upright position but also in the rotation and flexion of the spine. When training against the hunchback, mobilization should always be combined with breathing.
During inhalation the spine straightens up, during exhalation the straightening up decreases a bit. Further effective exercises can be found in the articles:
- Exercises against ankylosing spondylitis
- Thoracic Spine Syndrome – exercises that help
- Physiotherapy for a hunchback
Stretching exercises should also be part of the exercise program against the hunchback. The chest muscles should be stretched.
For example, an arm can be leaned against a wall at shoulder height while the upper body turns away from the arm. The stretching should be felt on the front upper arm, chest and shoulder. The rotational stretching position is also suitable.
From the supine position, the legs are turned to one side, the arms are spread apart from the body on the floor, the head turns sch to the opposite side. Stretching positions should be held for 20-30 seconds and then slowly released. Stretching exercises should also be performed 3 times.
More stretching exercises can be found in the article Stretching exercises. Since a hunchback often also affects the posture of the lumbar spine, a few exercises are presented here that are useful against the frequent hollow back. The increased flexion of the thoracic spine often results in an increasingly stretched lumbar spine – a hollow back.
While the same exercises as mentioned above can be performed for the upper part (rowing, butterfly reverse, stretching and mobilization), the abdominal muscles in particular should be strengthened against the hollow back. Especially exercises for the lower abdominal muscles should be performed. For all exercises in the supine position, care should be taken to ensure that the lower back is in constant contact with the support.
1st ExerciseFor crunches, the upper body is now slightly lifted with the exhalation so that the shoulder blades lose contact with the floor, and then lowered again slightly without completely releasing the tension. 2. exerciseEven “riding a bike” is a good exercise for the lower abdominal muscles. Here the oblique abdominal muscles are also trained.
The starting position is also the supine position, the lower back is in constant firm contact with the base, the legs are raised at a 90° angle. Now one leg after the other is alternately lowered towards the floor and lifted again. In the lighter version the legs remain angled, in the heavy version the legs can be raised and lowered stretched.
There should be no pain or tension in the lower back. The exercise can only be felt in the abdomen. 3. exerciseThe forearm support is also suitable for training against a hollow back.
Special attention must be paid to the correct execution. The shoulder blades are pulled together (against the hunchback) the navel is pulled towards the spine, the lumbar spine is straight (against the hollow back). The body is held only by the two forearms and the toes.
There is a large number of variations that can be worked out in the therapy. Further good exercises for the lower abdominal muscles can be found in the article Exercises against a hollow back. Since the hunchback and hollow back is a long-term posture problem, it is important to introduce the exercises against the hunchback and hollow back regularly and consistently into everyday life.
In addition to training in the gym or in physiotherapy practice on equipment such as the rowing machine or the Butterfly reverse trainer, a homework program should always be prepared for home use. This is to be practiced in the therapy with the patient to ensure an exact and safe execution. The exercise program should include mobilizing as well as strengthening and stretching exercises.
There is a variety of exercises that are easy and good to do at home, such as rowing in a standing position or knee bend, strengthening from the prone position or stretching exercises. With simple and inexpensive aids such as a Theraband, exercises can also be easily made more difficult and varied.It is important to do the exercises correctly and to correct yourself again and again, for example by using a mirror. Should pain or tension occur during or after the exercises, the therapist should be consulted.
The following articles contain exercises for at home against a hunchback:
- Physiotherapy for a hunchback
- Exercises with the Theraband
Yoga and Pilates are training concepts that are tailored to the entire body and can therefore also be very well suited against bad posture such as the hunchback or hollow back. Care should be taken to ensure that the exercises are suitable for the prevailing bad posture. Certain exercises from the yoga and Pilates program are less suitable for a hollow back, for example (e.g. cobra).
Nevertheless, the holistic training concepts place particular emphasis on posture, stabilizing muscles, flexibility and also breathing. These are points that are also important in conventional training against the hunchback. Especially the combination of breathing and training is ideal for the exercise against the hunchback.
Yoga and Pilates train the deep stabilizing muscles (core muscles), which promote a healthy upright posture. The slow, soft stretching movements are also good for mobilizing the spine. If increased pain or discomfort occurs during yoga or Pilates, the exercises performed should be discussed with the trainer or therapist and any overloading or incorrect performance should be eliminated. You can find Yoga exercises under: Yoga for beginners, Yoga exercises
