How to correct round shoulders and hunchback, corrective exercises are effective

Hunchback will affect our body shape throughout the day, and will also compress the nerves over time. Most importantly, the patient's psychology will also be affected. It must be corrected in time. You should exercise more and do more chest expansion exercises. You should also pay attention to the nutrition of your diet to prevent hunchback.

1. Hunchback correction exercises:

1. Hands on the wall to press the chest and waist

Stand one step away from the wall, raise your arms, hold the wall, lean your upper body forward as much as possible, straighten your chest and bend your waist, but do not move your feet forward, keep your chest against the wall, hold for 4 beats and then return to the starting position. This exercise should be practiced regularly so that children can gradually develop a posture with their chests and backs straightened.

2. Exercises to hold your chest and waist with your arms turned over

Stand with your back facing the wall, one step away from the wall. Rotate your arms inward and then raise them to grip the bar. Then raise your head and chest as high as possible. Bring your arms inward and close together as much as possible and keep your legs straight. Hold for 4 beats and then return to the starting position. Do this 6 to 8 times, paying attention to breathing naturally.

3. Hands behind the back and chest out exercise

Stand with your legs apart, cross your fingers and clench your hands behind your body, then lock your shoulder blades behind your back, raise your arms as high as possible, straighten your chest and waist, and then return to the original position. 1 move for 2 beats, do 16 times.

4. Sit with your back straight

Tie an object (not too hard), such as a small ball, to the back of the chair. Sit on chair L with your buttocks as close to the inside as possible and your back against the object. Hold the back of the chair with both hands, then tuck your arms in as much as possible and keep your head up and chest out. Complete one repetition in 4 beats, and do 6 to 8 times.

5. Chest expansion exercise

Stand with your legs apart and raise your arms out in front of you. Then open your arms to the sides to expand your chest, then return to the original position. Repeat this exercise 16 to 20 times. The chest should be expanded backward quickly and with a certain amount of force. When expanding the chest, you should raise your head, straighten your chest, and retract your abdomen.

2. Diet therapy to prevent hunchback

1. Functions of dried shrimp tofu: nourish the kidney and strengthen teeth, stimulate appetite and resolve phlegm, harmonize the spleen and stomach, clear away heat and promote salivation. Main indications: rickets in children, whose development such as teething and walking are delayed compared with normal children. Prescription: 20 grams of dried shrimp, 50 grams of tofu, and a little salt. Preparation: Wash the dried shrimps, blanch the tofu in boiling water, remove and cut into small pieces. Put the dried shrimps into the pot, add half a bowl of water and boil, then put the tofu cubes into the pot and boil for 10 minutes. Directions: Eat tofu and drink the soup, add a little salt and sesame oil for seasoning. Take with meals or alone, 1 dose per day, can be taken for several days in a row.

2. Function of clear-boiled two-bone soup: tonify the kidneys and supplement calcium. Indications: rickets in children, uneven teeth, slow development, and skull deformity. Prescription: 250 grams of pork bones, 250 grams of mullet bones, and a little salt. Preparation: Wash and crush the pork bones and turtle bones, add appropriate amount of water and stew until the soup becomes white and thick, then add a little salt to taste. Discard the residue and drink the soup. Dosage: Drink the soup 1-2 times daily. Eat regularly.