​7 easy exercise to fix hunchback
By: ET Online

​7 easy exercise to fix hunchback

May 12, 2024

Hunchback in 20s!

Exercise can help address a hunched back (kyphosis) by strengthening the muscles that support good posture and increasing flexibility. Here are seven exercises that can help improve posture and alleviate a hunched back:

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​Thoracic Extension Stretch​

Sit on the floor with your legs extended in front of you. Place a foam roller horizontally under your mid-back. Support your head with your hands and gently lean back over the roller, allowing your spine to arch backward. Hold for 20-30 seconds and repeat several times.

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​Prone Cobra​

Lie face down on the floor with your arms by your sides and palms facing down. Lift your chest and arms off the floor while keeping your gaze forward. Hold for a few seconds, then lower back down. Repeat for several repetitions.

Image Source: iStock

​Cat-Cow Stretch​

Start on your hands and knees in a tabletop position. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). Repeat this flow for several breaths.

Image Source: iStock

​​Scapular Retraction​

Sit or stand with your arms by your sides. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for a few seconds, then release. Repeat for several repetitions.

Image Source: iStock

​Chest Opener Stretch​

Sit with your feet shoulder-width apart. Clasp your hands and gently straighten your arms while lifting your chest toward the ceiling. Hold for 20-30 seconds and repeat several times.

Image Source: iStock

​​Wall Angels​

Stand with your back against a wall and your feet a few inches away from the wall. Raise your arms overhead to touch the wall while keeping your elbows and wrists in contact with the wall. Slowly slide your arms down the wall as far as you can without losing contact, then reverse the movement. Repeat for several repetitions.

Image Source: iStock

​Doorway Stretch​

Stand in a doorway with your elbows bent at a 90-degree angle and forearms resting against the door frame. Lean forward slightly, feeling a stretch across your chest and shoulders. Hold for 20-30 seconds and repeat several times.

Image Source: iStock

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