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Quick Exercises To Fix Hunchback Posture From Office Work

Quick Exercises To Fix Hunchback Posture From Office Work

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.

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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.

Exercise Summary

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

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Feet shoulder-width apart and knees just above ankles

2. Lunge Stretch – Deep Muscle Stretch

Knees pushed back, not passing your heel

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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.

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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

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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