Quick Humpback Cure for Good Posture, Relieve Back Pain

Nguyen Yoga

Humpback, also known as shrimp back, is a condition in which the upper back, belonging to your thoracic vertebrae, tends to curve forward, losing the natural curve of the back spine.

Humpbacked will make it hard for you to breathe, cause digestive problems like Gastroesophageal reflux, undigested. In addition, in the long run, humpback also makes neck and shoulder pain, backache, and even worse is degeneration and disc herniation, causing numbness and pain in the hands and feet. Moreover, hunchback also reduces your height because the back spine loses its normal straightness, which can make you lose from 3-10cm in height depending on the level.

Humpback is becoming more and more common due to bad posture habits when sitting at work, using electronics, carrying heavy backpacks. In addition, hunchback not only occurs due to habits of sitting a lot, sedentary, but also when you exercise and exercise a lot, you can still have hunchback. The root cause is due to an imbalance in the muscle groups in the body as well as the lack of flexibility of the thoracic dorsal vertebrae.

The first is weakness, or underactivity, of the muscle groups responsible for keeping the spine straight and retracting the shoulder blades downward and backward. These muscle groups include:

Medial and inferior trapezius (trapezius)
Rhomboid muscle
Erector spinae

The second is overactivity, tightness or shortening of the muscle groups that pull the back forward. These muscle groups include:

Pectoralis muscle (pectoralis)
Upper trapezius (upper trapezius)

To be able to overcome these situations, we will need a 3-part series of exercises:
I – Part 1: stretching shortened and overactive muscle groups.

Lesson 1: Chest Stretch
Lesson 2: Chest Stretch + Twist

II – Part 2: strengthen and tighten weak and underactive muscle groups to help keep the spine upright.
Lesson 1: Slide your hand on the wall
Lesson 2: Lying on your stomach with the letter Y

III – Part 3: increase flexibility for the thoracic vertebrae.
Lesson 1: Lying on a foam roller / Yoga brick