If you spend long hours on the desk or phone you are not the only one whose posture has started leaning forward. The head that moves out and the shoulders are moving forward, these are the symptoms of postural hyperchyphosis or simply, a hunchback holding. This deformity is not just a cosmetic problem. Studies Suggest postural hyperkyphosis throws away the natural direction of the spine and can cause chronic neck, shoulder and back pain. Some others Studies Also suggest that hyperchuminous in older adults predict reduced walking speed, poor balance and even higher mortality risk.The good news is that according to studies, postural training and targeted exercises can reduce the curvature of a hunchback and improve trust, mobility and breathing. Below are 5 simple exercises that can help people suffering from a hunchback.
Double chin movement
A study Found that exercises in chin and shoulder draw improved the neck orientation and attitude within six weeks.How to do it: Sit or stand high with your eyes and look ahead. Without leaning your head, gently pull your chin back, as if you make a “double chin.” Hold the position for 5 seconds and then release. Repeat 10 to 12 times.
Foam roll
This exercise improves the mobility of the thoracic back, which is the area most affected by hunchback holding. Studies has shown that thoracic extensions over a foam roll help restore the spine’s flexibility and reduce stiffness.How to do it: Place a foam roll horizontally under your upper back and lie on it with curved knees and feet. Support your neck with your hands, gently arc back over the roll and breathe into the route. Roll slightly up and down the back for about 1 to 2 minutes.
Prone “surfacew” raises
A 2021 study In the Journal of Bodywork and Movement Therapies found that corrective exercise programs aimed at these muscles reduced thoracic curvature and improved balance.How to do it: Lying with your face down on a rug with arms that are outstretched over your head in a “y” shape. Lift your arms slightly from the floor and squeeze the shoulder blades together. Then move to a “T” mode (arms out to the side) and finally to a “W” (bends elbows near the ribs). Repeat the sequence 8-10 times.
Wall angels
Wall angels strengthen the shoulder stabilizers while stretching dense chest muscles that cause the shoulders to roll forward. Over time, this helps simple features to improve shoulder mobility and upright posture, supported by posture protocols in physiotherapy.How to do it: Stand with your back, head and hips at a wall. Keep your arms bent at 90 degrees. Slowly slide your arms up and down the wall as you keep the spine and elbows in contact. Breathe deeply and perform 10 slow repetitions.
Doorway
Dense chest muscles, pectoralis major and smaller, are one of the greatest obligations behind the first-rounded shoulders. This simple stretch releases the voltage in front of the body, which allows the upper back muscles to be activated properly. How to do it: Stand in a doorway and place the forearms on the door frame, elbows in the shoulder height. Step one foot forward and gently lean into the route until you feel a pull over your chest. Hold for 20 to 30 seconds and repeat twice.
Prevention is better than cure
Preventing postural hyperchyphosis is often easier than turning it. Simple daily habits and conscious posture can protect the spine and keep you standing high.
- Keep good sitting position
- Keep the screens at eye level
- Often take movement breaks
- Stretch tightly front muscles
Disclaimer clause: This article is only for information purposes and does not replace professional advice. Hunchback holding may also indicate other underlying problems. A doctor should be consulted for correct diagnosis.
