Hunchback training

A hunchback, which is not caused by certain underlying diseases such as Bekhterev’s disease or Scheuermann’s disease, but is caused by muscular imbalances, can be improved or even eliminated by specific muscle training. The so-called functional hunchback always develops when certain muscle groups (the chest muscles) have a higher resting tension than the muscle groups that counteract them (the shoulder muscles/back muscles) due to incorrect loading or incorrect posture. So if the pectoral muscles are too strong and the back and shoulder muscles are too weak, a dysbalance and a permanent, predominant pull on the skeletal system in the direction of the pectoral muscles will occur, resulting in the characteristic hunchback shape.In particular, the trapezius muscle, the upper dorsal extensor, the anterior serratus muscle and the romboid muscles are too weak and the pectoralis and latissimus dorsi muscles are too tense or too strong. The hunchback can therefore be counteracted by targeted stretching of the pectoral muscles and muscular strengthening of the weak back muscles (e.g. by cross-lifting, rowing).

Stretching with a hunchback

Regular stretching and sports exercises train the back and chest muscles and can thus contribute to straightening and muscular stabilization of the spine. In the morning, the hunchback can still be very stiff, so it is best to do the stretching exercises in the afternoon or evening. Take care not to stretch the back too much.

Tried and tested exercises are, for example, the so-called back-bending exercises, in which a counter-movement to the hunchback is performed. The chest is stretched forward and the shoulders are pulled back at the same time. A further back bend, which has a positive effect on the shoulder and back muscles, is performed in a flat prone position.

The legs are stretched out and tensed. The hands are close to the body and the elbows point backwards. The gaze is directed downwards and the shoulders are pulled back.

It is important to do the stretching exercises regularly to reduce the hunchback. Before the stretching exercises the body should be warmed up by a few stretching exercises. Do not stretch too much!

This can overstrain the muscles and have a negative effect on the hunchback. Also always make sure that you sit correctly in the office, at the kitchen table, etc. A straight but relaxed body posture is recommended, ideally the shoulders should point downwards when sitting correctly.

A therapy scheme from physiotherapy is the so-called Schroth method, a three-dimensional therapy for the treatment of the hunchback. The pillars of this method are based on the: for everyday life. The additional breathing techniques performed here help to relax and relieve the wrongly stressed muscles. With a hunchback, it is important to start stretching exercises as early as possible in order to counteract permanent damage to the back at an early stage.

Straightening of the back muscles
The respiratory therapy and from the
Movement strategies