Having a hump or poor posture that leads to a rounded back may make you feel self-conscious. It can also lead to headaches and serious neck problems and subsequent back problems. Fortunately, performing exercises on a regular basis can help improve your posture and you can get rid of your bent back.
Hyperextension of the neck
Performing neck extensions will train your neck to hold it in the proper position. This exercise works several muscles along your neck, shoulders and upper back. To do this, sit on a weight machine. Rest the back of your head on the neck pad and grab the handles with your arms flexed. Make sure your feet are well supported, and push the neck back as far as you can. Return to the starting position and repeat.
Neck retraction is designed to lengthen the neck muscles to make it easier to keep them in the correct position and relieve the tension in the back that is causing the humpback posture. To begin, stand with your feet a little apart and your hands on your hips. Tilt the head down, but keeping the shoulders removed. Retract the neck as far back as possible. It should appear as if you have a double chin. Hold this position for several seconds before releasing yourself.
Strengthening the abdominal muscles can help you stand upright and eliminate your humpback posture. One of the exercises you can do to achieve this is the bridge. Taken from yoga, this exercise requires you to lie on the floor with your hands relaxed at your sides. Place your feet very close to your bottom, but flat on the floor. Tighten your abdominal muscles and lift your hips to the sky. Your body must make a kind of bridge. Keep your feet and shoulders on the ground. Hold for several seconds and return to the starting position. Do not arch your back for this exercise.
Back extension is another exercise you can do to keep your humpback posture from getting worse, and, according to Osteoporosis International, this exercise can end your bad back posture. This exercise is done lying on a table face down with your feet hooked on the edge of the table to make sure. Put your hands behind your head and position your upper body so that it is out of the table. Bend the waist so that your head and upper body points towards the ground. Activate the abdominal muscles and raise the upper part of the body until it is straight again and aligned with the table.Hold the position for a few seconds before returning to the starting position.