The prevention of hunchback among adolescents focuses on adolescence. The bones of adolescents in adolescence have more organic matter components. Such bones have better toughness and greater plasticity. If you do not pay attention to the posture of sitting, standing and walking, they are prone to deformation. Another reason for the formation of hunchback is lack of physical exercise.
(1) Holding hands on the wall and pressing chest and waist exercises
Stand one step away from the wall, raise your arms, support the wall, and move your upper body forward as much as possible, with your chest raised and your waist sunken. The feet cannot move forward, and the chest is pressed against the wall. Hold for 4 beats and then resume. This exercise should be practiced regularly so that children and adolescents can gradually develop a straight-chested and back-straight posture.
(2) Exercise of turning and holding the arms and raising the chest and waist
Stand one step away from the wall with your back to the wall, rotate and hold the bar with both arms internally rotated, then raise your head and lift your chest to the highest level. Keep your arms as close as possible and keep your legs upright. Hold for 4 beats and then restore. Do 6 to 8 times and pay attention to breathing naturally.
(3) Practice with hands behind your back and chest up
Stand with your legs open, clasp the ten fingers behind your hands, then lock your shoulders and back, and raise your arms to the highest position , straighten your chest and waist, and then restore it. 2 beats and 1 move, do 16 times.
(4) Sit with your back straight
Tie something (not too hard) to the back of the chair, such as a small rubber ball, etc. The person is sitting on chair L, with the buttocks as close to the inside as possible. Press your back against the object, hold the back of the chair with both hands, then try to tuck your arms inward, raise your head and raise your chest. Complete 4 beats once and do 6 to 8 times.
(5) Chest expansion exercise
Stand with your legs open, raise your arms straight in front of you, then open your arms sideways to expand your chest, and then return to the original position. Repeat this exercise for 16 to 20 times . It is required to expand the chest backward quickly and with a certain degree of strength. When expanding the chest, raise the head, lift the chest, and tighten the abdomen.
Extended information:
Causes of hunchback
1. Congenital scoliosis or kyphosis
2. Tuberculosis of the spine: The tuberculosis bacteria travel from the lungs through the blood to the vertebrae, destroying the vertebrae of the spine. Especially if you suffer from bone tuberculosis in childhood, these vertebrae are the parts that cannot grow again. However, the vertebrae in the rear part continue to grow, so as the child grows older, he gradually develops a hunchback, and the front-to-back diameter of the chest also becomes larger, and the stature becomes very short.
3. Ankylosing spondylitis: What is the cause of the hunchback? Hunchback can be caused by other diseases. Some more severe patients often have a hunchback and even have difficulty turning their heads.
4. In the elderly, osteoporosis makes the vertebral bodies prone to compression fractures, resulting in hunchback.
5. Idiopathic rickets in adolescents
There are many reasons for the formation of hunchback. It may be the patient's back pain caused by work, or it may be due to chronic The back muscles have been subjected to abnormal tension for a long time and do not maintain a normal physiological perfect arc curve, so the muscles are in a state of long-term fatigue.
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