Kyphosis is a condition in which the spine curved forward exceeds the normal range so that someone who experienced it will be crippled.
About 20 to 40 percent of elderly people suffering from Kyphosis. However the current undeniable the youth had experienced it. Kyphosis generally occurs due to poor posture habits or congenital disorder since birth.
A study published in 2009 in the International Osteoporosis find if spinal connecting exercise is done three times a week for one year are routinely able to improve posture. Here are a few sports that can be done to correct a hunchback posture.
1. WALL SLIDES
The first way that you can use to improve posture that humpback is to stretch the chest.
Follow these steps:
Stand with your back upright attaches on the parallel wall.
Give Your feet a little distance from the wall Stretch sternum by pressing your back against the wall are flat while lunges Put both palms on the wall make sure the hands outside the State Slide it slowly
Your body position to the left of the When you shift the position of the body to the left,
You should be able to feel the stretching that occurs in the chest and also at the shoulder
Hold to stay in the position for a few seconds
After shift your body to the left, then replace in the position of right Do it alternately
2. DOORWAY STRETCH
This movement uses the media door used as a fulcrum in a holding load of the body.
Stand in the middle of the open door Raise Your both arms on the right and left of the door frame while you bend your elbow 90 degrees until Make this one foot forward Hold tight the door frame while pushing your body forward until you feel a stretch in your chest Hold down for 10 seconds Repeat as many as 3 sets
3. Resistance band row
When you to the gym, you can do this exercise using a cable machine tool help elastic. You can also use media ropes made like the workings of the machine.
Start standing with both hands holding resistance bands Then pull the band Interesting moments of the cable machine try to position the head, shoulders, backs straight Do the way as much as 3 sets
4. Prone Y
The pose is similar to Cobra pose, it's just that you lift your hands to the top of the form the letter Y. Prone body on the floor or it could be use as mattress pads
Align position of foot with the position of the shoulder After that, lift the arm until the second part of the body forming the letter Y Hold the position of the body like that for 5 to 10 seconds Do the way as much as 3 sets
5. Upper back
One of the exercises that can be used to improve your posture is to train the upper back or the back of the top. This exercise requires the help of foam rolling so that movement could be done perfectly.
Put the foam rolling in the spine, under the scapula Bend the knee part then let the feet touch the floor And put both hands on the back of the head in the waist Lifting slowly then begin raising her hips and lowered her hips little by little over the last 10 to 15 minutes Do the way as much as 3 sets.
Source : Sutrisme , 15th August 2018
No comments:
Post a Comment