How to correct adult hunchback and shrug?

Twenty years old want to correct, there is still help?
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How to correct chest, hunchback and head extension?

Here's a corrected emmetropia frequency to see.

https://www.witsky.net/video/884750095420129280


Someone is asking if backing is useful.

At present, it is still uncertain and lacks long-term research. Possibly effective in the short term



(original article, reproduced with my consent, citation)

Summary/A Bstract






[1] People in Fig. 1 will find that these people's standing posture is a bit like military posture, which seems to be very correct at first glance. However, you will notice that she intentionally raised her chest, but the cervical spine was not in a neutral position. In this way, the head is relatively forward. In this kind of person, the vertebral function of the thoracolumbar junction is often limited, especially the range of flexion may be limited, the middle back is often prone to problems, and the risk of straightening the thoracic spine may also occur.





[2] This person's whole pelvis moves forward. There is a professional term for this posture. Sway back Sway back is also known as a slacker posture or swing back. Pelvic forward movement refers to the pelvic forward push relative to the normal pelvic position. This posture is generally in a state of complete self-inadequacy when standing, i.e. completely dependent on the support of the joints, although this posture may be more comfortable psychologically. Pelvic protrusion accumulates more pressure on the lower back, which is prone to lower back problems over time. Moreover, in this gesture, the whole abdomen will also be more prominent, if the abdomen has fat hoarding and other problems, this gesture will magnify your abdomen "circumference".



[3] Fig. 3, however, because of the head forward posture, the deltoid, trapezius, sternocleidomastoid, scalp, cervical and superior trapezius muscles are under an abnormal tension, which makes shoulder and neck problems more prone. Because of the constant pressure on the atlanto-occipital joint and the high tension under the occipital joint, cervicogenic headache is easily caused. This posture is very easy to appear in office workers such as computer, mobile phone and so on.




[4] Round shoulder plus thoracic kyphosis is also a common hump problem. Usually, it is caused by the weakness of posterior trapezius, rhomboid and external rotator muscles, or the shortening and stiffness of anterior medial rotator muscles, and the long-term maintenance of the flexion posture of thoracic vertebrae. At the same time, there is a tendency of pelvic retroversion.

[5] Thoracic kyphosis is more likely to occur in hereditary problems.



Bite/occlusion/question/question

Some problems are that deep overbite can also cause the head to stretch forward.

This leads to a head-forward posture.



So we can see from the above that the types of hunchback may not only be such a few, of course, when encountering problems can not be generalized, according to cats and tigers, we must go to the corresponding assessment before corrective training.





Well, we have a new video 1.



Video in seconds



Here's a video 2. We are at


Mermaid line VS vest line

Sina Visitor System

It was taken in January. You can have a look at it.


Uncle Lin Shuohao's Healthy Classroom-Posture Correction with Chest and Hump Head

A relatively simple method, we have several main use for promotion, one is the previous design for friends of the action field method.






The second is an action I made in the charging community in my early years. This corrective posture lasts for 30 seconds.


1. It's the shoulder pressing away from the ear.

2. The arm turns outward and the back scapula is clamped.



Look directly at the anatomical text without any trouble.



Superior Cross Syndrome (SCS) is an upper limb posture problem caused by imbalance of muscles proposed by Janda in the 1980s. A balanced, good posture determines whether your spine is healthy or not. Superior Crossing Syndrome (SCS) causes movement deformations due to a series of soft tissue problems and body deformations, which then plague many modern people and cause a series of body aches.



Cause/Cause

Upper Cross Syndrome is usually a kind of local muscle imbalance and incorrect daily behavior posture. Specifically, we can understand the following four characteristics (figure below):

1. Head forward

2. Increased cervical lordosis

3. Round shoulders

4. Increased thoracic kyphosis


Imbalance of related muscle groups


Unbalance of related structures



Too tense, too tense muscles

1. Thoracic extensor-thoracic kyphosis-head forward 2, pectoralis major/pectoralis minor-round shoulder

3. Superior trapezius - shoulder lift 4, levator scapulae - shoulder lift 4

5. Masticatory muscles/pterygoid muscles 6, sternocleidomastoid muscles-cervical lordosis increased

7. Increase of scalenus-cervical lordosis by 8, suboccipital Muscle-Head overextension

9. Upper Limb Flexors - Round Shoulder

Too weak muscles

1. Extensors of upper limbs 2. Middle/inferior trapezius

3, serratus anterior-pterygoid scapula 4, rhomboid muscle

5. Deep flexor group of neck


Structure/S Structurure




Some studies have found that posture is sometimes a problem of lower limb structure before the upper limb will appear feedback. When the pelvis is in neutral position or slightly forward, the thoracic spine will maintain normal physiological curvature. Ordinary sitting posture can choose a cushion (pillow) on the lower back to maintain the curvature of the lumbar spine and maintain the upper limb. Biomechanical integrity.

Breath/Breath


Studies have shown that upper crossing may be associated with abnormal breathing patterns. Persistent shoulder lifting during breathing is used to breathe in muscles that lead to more severe upper crossing syndrome. Fortunately, it can be alleviated during subsequent relaxation. I will write another article in the future.



Preferential Population/People

Office crowds, students


Imbalance of training muscle group

Over-enhancement aggravates the muscles of superior crossover syndrome



Psychological factor

Depression/fatigue/adolescents'rapid, long-term maladjustment/cultural factors





Possible hazards:

1. Shoulder pain


2. Cervical pain


3. Thoracic outlet syndrome (arm anesthesia)


Mainly by bowing, generally speaking, pectoralis minor muscle and anterior-middle scalene muscle, subclavian muscle sustained contraction caused by sustained compression of brachial plexus nerve.


4. Headache (Muscle Tension)


Neck and shoulder soft tissue is too tense, leading to cervical facet joint disorder, resulting in vertebral artery compression caused by insufficient blood supply, resulting in cerebral cortex vasoconstriction spasm caused headache.

5. Straightening of physiological curvature of cervical spine


When long time incorrect sitting posture, or long time fatigue, cervical spondylosis lack of activity, spinal injury, spinal calcification and so on will lead to cervical vertebral physiological curvature straightening.




Processing/Treatment

1. Correction training

2. Intramuscular patch

3. Correction band

4. Massage

5. Tensile

6. The Correction of Daily Life Habits


Available evaluation introduction/Assessment

There are many evaluations available. One simple option is to stand on a lasso.


Motion assessment: standing Lasso

Observation Points-

1. Shoulder shrugging during pulling

2. Elbow valgus when pulling (shoulder rotation)

3. Tilt your head forward when pulling.





Corrective Training/Corrective Exercise


0, Pre-Exercise Settings/SET

  • Breast straightening
  • Shrink your shoulders back and sink
  • The navel retracts between the spines
  • Weight balanced on both feet
  • Don't stretch your head too far forward or backward.
  • Chin adduction and imagine your brain as a balloon whose buoyancy pulls your head up into the sky and extends your cervical spine.


1. Soft tissue laxity

The duration of soft tissue release is 30-60 seconds.



Thoracic flexibility


Choose foam shaft or peanut ball placed in the thoracic spine (simple understanding: middle back upper back) part rolling.



Posterior occipital muscle group


Place peanut ball or tennis ball on the back of neck for rolling relaxation.

How to make peanut balls? Search my microblog keyword Peanut Ball, mentioned 2 years ago)




Pectoralis minor muscle


Tools: A tennis ball and a yoga brick

Guidance: Place the tennis ball in the top position of the pectoralis minor muscle anatomy, and push forward with body pressure. Extend the hand horizontally to lengthen the muscles for better contact with tennis.




Masticatory muscle relaxation



Latissimus dorsi fascia relaxation


Extend your hand forward and roll the latissimus dorsi fascia upward



Relaxation of pectoralis major fascia


Take the right side as an example, the upper body is slightly twisted to the right side, the foam axis is placed on the right chest side, the right hand is stretched over the shoulder, and the palm is upwards; the left elbow flexion 90 degrees is supported on the ground, the right leg is straightened, the left leg knee flexion and hip flexion 90 degrees are supported on the ground, the left hand exertion, and the body moves upward, so that the foam shaft rolls to the chest slightly.



2. Correction of soft tissue tension, length

The pull time is usually 30-60 seconds



Stretching the upper trapezius, trapezius and levator scapulae

Action effect: relieve the discomfort of soreness and pain in neck of long-term desk-sitting work.

Stretch the upper trapezius muscle and trapezius muscle to improve the flexion flexibility of the atlanto-occipital joint.

Action flow: 1. Head up, chest up, waist upright, turn your head to 45 degrees on the left side of the body, chin down to the middle of the clavicle, right hand behind the body, left hand slowly touching the top side of the pressure head to maximize tension tolerance. After 15 seconds, change to the other side and repeat 2-3 times.

Error-prone movements: shrugging shoulders, insufficient touch-pull pressure.









Wall Angel


A very good action is used to prevent the upper cross syndrome (including chest, hunchback) of office crowds from pulling tense pectoralis major and pectoralis minor muscles from different angles. You can find a wall, lean back, extend your arms, 90 degrees between your arms and your forearms. Then try to move your fingers in a half-moon-shaped trajectory towards the middle, with your upper back, arms and head as close as possible to the wall during the movement.

15-20 times





Door frame pulling of upper and middle bundles of flexor elbow pectoralis major muscle



Latissimus dorsi muscle traction



Thoracic spine rotation flexibility





3. Inhibited activation - amp; weakened muscles

Deep neck flexor enhancement


Use elastic bands or small resistance balls to do isometric contraction of deep flexor cervicalis muscle, and maintain good neck posture throughout the whole process - Chin receptions

Hold for 15-30 seconds


No money drill


The main movement process is shoulder external rotation. Hold a elastic band with both hands crosswise, arms close to the side of the body, shoulders sink, and scapulae close in the middle. In this case, the shoulder joint is rotated outward, that is, the elastic band is pulled apart.



Standing horizontal outreach or X outreach



Forward push of elastic band-serratus anterior

When the scapula has been set up before, push the elastic force forward or wrap around it dynamically in Figure 2.



4. Neuromuscular activation technology

YTWL

Action efficacy: Emphasis is placed on strengthening the stability of scapula and improving the rhythm of scapula and humerus, preventing shoulder impingement syndrome, correcting hunchback posture and upper crossing syndrome.

Target muscle groups: middle and inferior trapezius, rhomboid and deltoid posterior bundles.

Motion flow: 1. Athlete's posture standing - --- knee flexion and hip flexion 90 degrees, knee joint located directly above the toe, head up, chest, abdomen and waist. 2. Raise your thumb upward, raise it horizontally to T, then turn to Y, and finally to W. Complete the action several times in turn.

Error-prone movements: shrug shoulders, thumbs not up, bow back.











Haha, some people say that I write too hard, I look at it, too.~


After all, it's still a beginner's platform. Please choose the following to do it.


1. Correction of soft tissue tension, length

The pull time is usually 30-60 seconds




Stretching the upper trapezius, trapezius and levator scapulae

Action effect: relieve the discomfort of soreness and pain in neck of long-term desk-sitting work.

Stretch the upper trapezius muscle and trapezius muscle to improve the flexion flexibility of the atlanto-occipital joint.

Action flow: 1. Head up, chest up, waist upright, turn your head to 45 degrees on the left side of the body, chin down to the middle of the clavicle, right hand behind the body, left hand slowly touching the top side of the pressure head to maximize tension tolerance. After 15 seconds, change to the other side and repeat 2-3 times.

Error-prone movements: shrugging shoulders, insufficient touch-pull pressure.



2. Deep neck flexor enhancement



3. Door frame pulling of upper and middle bundles of flexor elbow pectoralis major muscle



4 latissimus dorsi traction




5 Thoracic Vertebral Flexibility




This article has been written for more than two years since it was written on a mini-blog. It will not be updated for the time being.



My micro-signal: Philosophy of the body you can pay attention to.



Sports Anatomy is an App that includes human motion anatomy, related training of muscles of various parts of the body, human joint muscle movement, 800 + training action library (including five categories and six main training purposes), three-dimensional human body image and AR function.

Sports Anatomy IOS Download: "Sports Anatomy" on App Store

R:


MANAGEMENT OF UPPER CROSS SYNDROME THROUGH THE USE OF

ACTIVE RELEASE TECHNIQUE AND PRESCRIBED EXERCISES


Kinesio Tape's Effect on Musculature Associated with Upper Cross Syndrome


["Round back" in children and adolescents].


Clinical investigation of senile round back. [in Japan]


Aaras, A, M.B. Veierod, S. Larsen, R. Ortengren, and 0. Ro. 1996. Reproducibility and tability of normalized

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Upper crossed syndrome and its relationship to cervicogenic headache

MK Moore - Journal of manipulative and physiological therapeutics, 2004 - Elsevier

Journal of Manipulation and Physiological Therapeutics - July 2004 (Vol. 27, Issue 6, Pages 414-420, DOI: 10.1016/j. jmpt. 2004.05.007)

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