This article is written by the national badminton team full-time rehabilitation division: Qi Jian, reprint requirements please contact us in the background.
In the last issue, we introduced a simple self-examination method of bad posture, I don't know if you have checked yourself against each other? Seeing that many friends have left messages saying that they have checked out their round shoulders, hunchbacks, neck probing and other phenomena, in this issue, we will talk about how to correct these bad postures that reflect more.
Round shoulders, hunchbacks, neck probes----- corrective approach to "superior cross syndrome"
Have you found that when we check our body posture, the three bad body postures of round shoulders, hunchback and neck probing are like three brothers? Basically if you have one of these questions, there will be the other two.
In medicine, we tube round shoulders, hunchbacks and neck probes are commonly known as superior cross syndrome, which is a morphological problem caused by the imbalance of the muscles before and after our upper torso.
Tense muscles: pectoralis major, pectoralis minor, latissimus dorsi, levator scapula, superior trapezius muscle, sternocleidomastoid muscle, weaker muscle of the catenoskeletal muscle, diamond muscle, middle and lower mass of the trapezius muscle, anterior serratus, rotating shoulder cuff muscle group.
Listening to so many muscles may be a little difficult to understand, the following picture is more intuitive.
The solution to this problem is very clear, that is, to relax the tense muscles and strengthen the weaker muscles. In this way, we can effectively correct the problems of neck probing, round shoulders, and hunchbacks that we have, and restore a good body posture.
1. Pull the pectoral muscles
Hold the forearm of one arm on the fixator, then slowly press the center of gravity forward to stretch the chest muscles, holding the movement for 30 seconds before switching to the other side.
2. Pull the upper part of the trapezius muscle, the catenary muscle, and the levator scapula
Place your right (left) hand on the left (right) side of your head and slowly exert force. Move your head to the right (left) until you feel a noticeable stretch on the left side of your neck. Turn your face towards your right shoulder so that your neck continues to feel stretched. Leave the action unchanged and change to the other side after 30 seconds.
Different muscles can be pulled by slightly changing the method of traction. At the same time sink slightly down the opposite shoulder and feel more stretching.
3. The foam roller relaxes the shoulder and back
Lie on your back on a cushion, bent knees about 90 degrees, with a foam shaft placed on your upper back. Holding your head with both hands, using the leg drive to pull the roller up and down, feel the thoracic spine slowly stretch out, and gently roll down and up and down the entire back. Keep your body steady as you roll.
For places where you feel stiff, you can stay in this area and perform the flexion and extension of the thoracic spine.
4. Deep neck muscle exercise
Hold the elastic band in both hands, pull forward with a little force, and the head impedance is backwards, trying to keep the head in the neutral position. Lasts for 20-30 seconds, 4-5 groups.
5. Exercise the middle and lower part of the trapezius muscle
Stand with your heels, hips, back, and shoulders pressed against the wall, with your hands bent at 90 degrees, palms facing forward and pressing back against the wall, while your arms slide up in a half-moon trajectory to your hands on your head and then down to your original position. Repeat 15-20 times, 4-5 sets.
The above are five exercises for the treatment of upper cross syndrome, friends in need can try it, after practicing will feel that the whole person is very relaxed, the body posture will also be greatly improved.
Of course, these exercises only help us correct the bad posture to a certain extent, and to really maintain a good physical posture, we also need to change our work and lifestyle.
(The picture source of this article is the network)