Traditional exercises against hunchback

Conventional therapy exercises, apart from the presented concepts, include for example the systematic erection – body perception and control, as well as the control of the musculature needed for the erection. Sit upright on a chair. Your feet are hip-wide and parallel to each other on the floor.

The hands are resting loosely on the thighs. Now press both heels firmly into the floor and feel how tension builds up throughout the body and the spine virtually grows, the back straightens and the head moves upwards. In addition, the wrists can now also support and straighten the upper body even further.

This tension is held for a few seconds and intensified with each exhalation. Practice building up the posture a few times, holding it and, when releasing it, noticing the difference between straight and habitual posture. Exercises such as forearm support, side support, push-ups and also abdominal exercises such as the beetle, sit-ups, crunches, which have a particularly improving effect on the hollow back posture, are suitable for strengthening the holding muscles.

Exercises with the Theraband can train specific muscle groups and can also be easily performed at home. For example, stand upright with your left foot on one end of the Theraband and your right hand gripping the other end so that the Theraband is slightly tensed at hip level. Now the arm leads the Thera band from the left hip to the top right, until the arm is held up stretched over the head, upper body and head turned back to the right.

Lead the arm slowly back to the left hip and turn the upper body forward again. Repeat this movement slowly and with tension 10-15 times and finally change sides. Back and abdomen should always be exercised equally to maintain muscular balance.

At the end of each day, lying flat on a small pillow or blanket roll is suitable for stretching the chest and chest muscles. This is placed lengthwise under the thoracic spine in supine position, the arms are laid like a U to the right and left of the body – elbows at shoulder level, hands at head level, palms pointing to the ceiling. Due to the carpet pad, the thoracic spine is pressed slightly forward.

During this exercise all tension can be released, breathing deeply and relaxed into the abdomen. In general and simplified terms, the hunchback exercise strengthens the back and stretches the front. You can find more information on this topic at: Back school