There’s no question about it, office and other desk based jobs takes a toll on our health. Our bodies are simply not designed to sit for long periods of inactivity. This fact, coupled with poor posture, develops muscle imbalances and leads to hunchback posture!
Clinically speaking, “Kyphosis” refers to an abnormal curvature of the upper spine. Neglecting this unsightly posture also carries the following risks:
- Aches and pains
- Breathing difficulties
- Worsening symptoms over time
What Causes Hunchback Posture?
Sedentary lifestyles and office based working are the common causes.The prolonged habitual posture of sitting and rounding the shoulder forward leads to permanent bodily change.
As the chest muscles as the front of the body tighten, our shoulders are pulled forward. Spread over long periods of time, the upper-middle back weakens and lengthens. The eventual muscle imbalances cause excessive curvature of the spine a and hunchback posture.
These muscle strengthening exercises will help to improve posture, alleviate back pain and enhance athletic performance by engaging the major muscle chains in your body.
1. The Founder – Braced Position
Feet shoulder-width apart and knees just above ankles
2. Lunge Stretch – Deep Muscle Stretch
Knees pushed back, not passing your heel
3. The Founder (Wide Stance)– Braced Position
Take a wider stance and keep the weight on your heels
Perform these exercises between once and twice per day to fix hunchback posture, then 3 times per week should suffice for maintenance.
Additional Tips For Performing These Exercises
- These exercises are great for strengthening healthy backs, but may be overly taxing on recovering/damaged backs!
- The Founder exercise should engage your lower back and cause fatigue. If you are experiencing sharp pain, stop and consult your doctor before continuing.
- For those also performing weight training with heavy squats, you may need to go easy on these exercises.
Better Posture in 4 minutes: Dr. Eric Goodman shares 3 simple Foundation Training exercises | Youtube via Foundation Training