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.
When people often think of kyphosis they think of Quasimodo from the
Hunchback of Notre Dame.
Scheuermann's kyphosis or Scheuermann's disease is a condition which usually
arises during teenage years which results in severe and painful kyphosis and a
host of other problems. This is not something which can be corrected
without medical intervention.
What causes Hunch Back Posture Problems ?
Muscle Imbalances and Bad Posture due to our Sedentary Lifestyle are the Primary Cause
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.
Learn the Proven ways to Prevent and Correct Hunch Back
Posture and other common posture Problems
Make sure you learn all about your body's alignment before you attempt to fix
hunch back posture problems or any other muscle imbalances.
Posture
Problems
Learn how Hunch Back
Posture Problems and other forms of
muscle imbalances
develop. With knowledge you can avoid
health problems from
bad posture.
Leg Stretches
Find videos and descriptions of different flexibility and stretching techniques
for your legs. Static stretches as well as dynamic and SMFR techniques are
covered as well.
Upper Body Stretches
Find videos and descriptions of flexibility techniques and stretches for your
upper body, arms and neck. Learn about dynamic, static, active as well as
SMFR stretching techniques for your upper body to correct
kyphosis.
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Be
sure Not to Confuse Hunch Back Posture Problems with Scheuermann's Kyphosis 