Hunch Back Posture Problems
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What are Hunch Back Posture Problems ?
The Greek word for Hump is Kyphos
Hunch back posture problems are primarily characterized as kyphosis which literally translates to a condition of having a hump.
Kyphosis is the clinical term for an abnormal curvature in the thoracic spine.
The excessive curvature of the thoracic spine causes an appearance of a hump as the muscles, skin and fat of the upper middle back are pushed outward.
What causes Hunch Back Posture Problems ?
Muscle Imbalances and Bad Posture due to our Sedentary Lifestyle are the Primary Cause
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The human body is not meant for long periods of inactivity.
Our bodies can adapt to almost all physical activities we put ourselves through.
Inactivity is an activity in itself and that is exactly what happens when hunch back posture problems arise.
You may think of sitting on the couch watching TV or slouching at your computer desk for endless hours as inactivity but your body is still functioning actively.
If your shoulders are rounded forward for hours at a time your body will adapt.
The muscles in the front, specifically the chest become tight and begin to pull your shoulders forward.
When your shoulders are constantly pulled forward, the muscles in your upper-middle back become lengthened and weak.
Over time these muscle imbalances can cause your spine to become excessively curved with hunch back posture problems.
Kyphosis can caus health problems from bad posture including pain in the back, neck and in some cases the extremities. Often times kyphosis is associated with other misalignments of the spine such as lumbar lordosis and (cervical hyperlordosis)forward neck posture.
How can you prevent Hunch Back Posture Problems ?
First and Foremost use Proper Ergonomics
If you do not want to face the ridicule of being called a hunchback, hump back, round back, or Quasimodo you should make sure you are not forced into bad posture by poor ergonomics.
Be conscious of your posture at all times and try to avoid prolonged periods of sitting without moving.
Exercise properly and be aware that your exercise selection can effect your posture. Make sure you have a balanced exercise program. Especially if you are a guy, don't make the mistake of overtraining your chest and neglecting your back muscles.
Strengthen your core muscles in all planes of motion by performing oblique, abdominal and transverse abdominis exercises on a regular basis as a strong core means a healthy lumbar spine which could mean a healthy thoracic spine without the excessive kyphotic curve or hump back.
Contact an NASM certified personal trainer at your local gym and ask them to perform a free postural analysis for you.
You may not even exhibit hunch back posture problems and have other postural issues.
How can you Fix Kyphosis ?
Most of the time kyphosis is completely reversible. If you have rounded shoulders and/or a hunch back you can use corrective exercises to help loosen up the tight muscles which are pulling your spine out of alignment.
You may also need to strengthen weak muscles throughout your body. Always remember that one part of your body has effects throughout the body.
You can think of your body as a kinetic chain in which everything is interlinked and you are only as strong as your weakest link.
Make sure you avoid rounding your shoulders in bad posture while you attempt fix your posture problems.
Again, if you have access to an NASM certified personal trainer you should have a postural analysis done.
Without a professional postural analysis you won't know exactly which muscles you need to strengthen and even more importantly, which muscles you need to perform SMFR on to lengthen.
If you are attempting to fix your kyphosis with corrective exercises keep in mind it takes time. You must be persistent and proficient with the corrective exercises in order to achieve the desired effect which is reduced kyphosis and an end to the days of people calling you Quasimodo.
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