Fix a hunchback at home with these effective exercises
Blame it on the posture or an injury, when a curvature-like formation develops on your spine, it is known as a hunchback. With that, your spine bends and doesn't allow you to stand straight for long. However, this situation can be prevented at home by doing a few easy and effective exercises daily. These activities correct your posture by strengthening and stretching your back.
Superman
Lie on your belly and extend your arms in front of your head. Now keep your head in a neutral position, look toward the floor, and lift both your arms and legs in the air. Feel the stretch in your back and hold for a few seconds. You can safely include this in your daily fitness routine and repeat this exercise about 10 times.
Low plank
This is one of the most doable exercises to do to get rid of hunchback. Additionally, you can do it on your bed right after waking up or even while watching TV. Come in a plank position with your forearms pressing on the floor and elbows bent. Keep your glutes and abs tight and evenly distribute body weight in your arms and torso. Hold.
Pec stretch
Stand straight and diagonally face a wall. Ensure your forearm and elbow are resting on it. Now keeping them glued to the wall, rotate your body away until you feel a stretch in your shoulders and chest. Hold for 30 seconds and then repeat on the other side. This exercise stretches the muscles around your spine and neck.
Foam rolling
For this exercise, you will need a foam roller which is easily available in the market. Lie down on the floor and place the foam roller under you. Make sure it covers your mid-back area nicely. Now gently roll up and down and feel your back getting a massage. This helps in soothing the muscles of the affected spine and back region.
Cobra pose
This popular yoga pose and exercise stretches and elongates your spine and back. Begin by lying on the floor with your face down and placing your palms next to your shoulders. Next, slowly inhale as you stretch your legs and then lift your upper body. Ensure that your toes and pubis form a straight line and touch the floor. It's done!
