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Do you have a hunchback? Practice these exercises regularly to reverse it

Updated on:19 September 2021, 11:07am IST
Have you developed a hunchback? Do you experience pain in your neck, lower back or arms? If yes, try these exercises to support your spine.
Aayushi Gupta
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electronic gadgets causes distorted vision Image courtesy: Shutterstock
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Long hours of sitting at the desk or being busy on our smartphones are some of the causes which can take a toll on your posture. Have you noticed any changes in your upper back? Maybe your back has developed an abnormal curvature? Ladies, this bending of the spine is known as hunchback. 

With a hunchback, the thoracic spine is strongly curved backwards in the upper back region. This phenomenon is often caused by postural deformities and lack of movements. In fact, this causes your shoulders to look defeated and less approachable. However, it can be reversed with certain exercises. We’ve listed some hunchback posture exercises that can correct the condition. 

Here are 6 exercises that will help strengthen the muscles surrounding your thoracic spine and realign it:
1. Cat cow pose

This exercise stretches and massages your spine and relieves tension in your shoulders and neck while promoting blood circulation.

Instructions:

Step 1: Place your hands and knees on the ground imitating a cat.

Step 2: Inhale while looking up, drop your abdomen down as you extend your spine.

Step 3: Exhale and arch your spine toward the ceiling and tuck your chin into your chest.

Step 4: Continue this movement for at least one minute. Repeat thrice. 

exercises for hunchback
The cat-cow pose can reduce neck pain considerably. Image courtesy: Shutterstock
2. Superman

Superman pose targets the lower and upper back, shoulders, and glutes. It can relieve chest tightness and strengthen your upper back muscles to help you look less like a hunchback. 

Instructions:

Step 1: Lie down on your belly with your arms stretched out in front of you.

Step 2: Take a deep breath. Slowly lift up your head, chest, feet, and thighs, all at the same time. Keep your focus on stretching and breathing.

Step 3:Hold this position for 4 to 5 seconds.

Step 4: Try to engage your core and pelvic muscles as much as you can. You will be able to feel the abdominal and gluteal muscles burning!

Step 5: You can repeat this 3 to 4 times when you begin.

3. Wall push-up

Wall push-ups work on your biceps, triceps, pecs, and the anterior deltoids that help you with the movement of your shoulder. Apart from that, this exercise also engages your back, traps, abs, and hips muscles.

exercises for hunchback
Use the walls of your house to improve your posture. Image courtesy: Shutterstock
Instructions:

Step 1: First of all, stand straight in front of a wall. Keep a distance of around one feet. 

Step 2: Keep your legs hip width apart, and do not place your hands on the wall. Your hands should be shoulder width apart from each other. Your body has to be a little inclined, when you place your palms on the wall.

Step 3: Now inhale and push your body towards the wall. Hold it for a second. Inhale and push your body against the wall. This is one rep. Now keep doing this. Beginners can do 10 reps and 4 sets. 

4. Cobra pose

Cobra pose aka bhujangasana is the eighth part of yoga postures that come under Surya namaskar or sun salutation. This backbend pose is considered one of the best poses for strengthening your spine and shoulder and toned back and neck.

exercises for hunchback
This pose is easy and quick to do! Image courtesy: Shutterstock
Instructions:

Step 1: Lie flat on your stomach, keep your hands on the sides and ensure that your toes touch each other.

Step 2: Now, placing your body weight on your palms, inhale and raise your head and trunk.

Step 3: Hold the asana for about 15 to 30 seconds while breathing normally.

Step 4: The deep backbend can make the spine stronger and more flexible while giving your lungs, shoulders, chest, and abdomen a good stretch.

5. Forearm plank

This is the classic plank. The longer you stay in the plank position, the more it will impact your upper body.

This pose is easy and quick to do! Image courtesy: Shutterstock
Plank is a master move that helps build powerful abdominal muscles, increase stamina and strengthen the whole body. Image courtesy: Shutterstock
Instructions:

Step 1: Get into the push-up position.

Step 2: Place your forearms on the ground. Bend elbows to 90-degrees and pitch forward to place your hands and forearms on the floor. 

Step 3: Distribute your weight evenly on the upper arms, tightening your abs and glutes, while keeping your torso straight. 

Note: Put the weight on your back as well. 

Step 4: Look forward while you’re here and hold the position for 10-20 seconds initially. Keep adding more seconds to it, every time you get into a plank.

Step 5: Remember to breathe! 

6. Downwards and upward facing dog

This pose helps tone the muscles of the upper body, by reducing the weight from shoulders, chest, and back area. This will help lengthen your spine and strengthen the chest muscles. 

exercises for hunchback
Downward-facing dog pose is your one stop solution. Image courtesy: Shutterstock
Instructions:

Step 1: Start in the down dog position but with the weight on the forearms instead of the hands. 

Step 2: Exhale as you push through your palms as you raise up onto your hands, lifting your hips towards the ceiling and into the conventional downward dog position. 

Step 3: Inhale as you relax then push off your palms and lower your elbows back to the ground, for one repetition.

Start doing these exercises to take the pressure off from your neck and upper back. 

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.