Correcting a round back

 

Correcting a round back

The so-called round back refers to the semicircular protrusion of the upper back, which is also called “cold back”. For a person with a round back, you can see from the side that his thoracic spine protrudes evenly into an arc, and his shoulders are forward and his head is slightly forward. The light ones only affect the appearance, not the physiological functions, and the serious ones have an adverse effect on the respiratory function and are also the cause of upper back pain. There are generally three reasons:

① Juvenile round back——The reason is (A) poor development of back muscles; (B) the desk used for reading and writing is too short or the font is too small, the light is insufficient, and there is myopia, so that when reading and writing, often bend over and hunch back; ( C) Genetic characteristics of body shape.

②Occupational round back—due to the fact that the body often leans forward during work and exercise, a round back is caused over time.

③Elderly round back—Due to the degeneration of the intervertebral disc tissue, the back muscles atrophy and weaken, unable to fully support the spine, and the thoracic spine becomes rounded back.

Juvenile round backs can be prevented by ensuring that the tables and chairs are of appropriate height and encouraging children to participate in more sports. When there is a circle behind it, medical gymnastics can be used to correct it. The principle of correction is to strengthen the back muscles, stretch the torso and expand the chest. In addition to gymnastics, swimming or breaststroke, and proper drape exercises are also helpful. Here is a set of commonly used corrective gymnastics.

①Stand with legs together. Raise your arms flat in front, then vibrate back to the left and right sides with your arms, and stretch your torso.

②Stand with legs together. Hold your hands behind your back, stand on your toes, pull your arms back, and straighten your chest.

③Stand with legs together. Hold a gymnastic stick (or a general wooden stick) with your hands down and lift your arms vigorously, and push your chest vigorously.

④Stand with legs together. Bend your arms and shoulders sideways, hold the gymnastic bar at the level of your shoulder blades, turn your body to the left and right, and raise your chest at the same time (Figure 1).

⑤ Stand with legs apart, bend both arms and shoulders sideways, hold the gymnastic bar at the level of the shoulder blades in both hands, squat halfway, and keep the torso upright (Figure 2).

⑥ Stand with your back to the ribs and legs, hold the horizontal bar on your head with your arms up, and push forward forcefully.