• Joshua Li

4 Ways to Heal your Hunch Back


Sitting at work for 8 hours per day will inevitably take its toll on your posture. 99% of us will naturally internally rotate our shoulders whilst seated for a long period, especially whilst at typing at a computer. Correcting this is essential if you want to avoid poor posture, injury, get stronger and make improvements to your physique

Kyphosis the name given to the unusual excessive convex curvature of the spine. Internally rotating your shoulders in, creating Kyphosis will cause a great deal of stress to your rotator cuff muscles. The greater the Kyphosis the larger the issues that will occur, such as a shoulder impingement, which in turn will restrict your progress in weight training and can also result in further injury.

Stretching and Mobility

We will visit certain exercises you can do to remedy your shoulder issues later but we must not forget the importance of stretching the antagonists, which in this case will be the internal rotators.

Stretch 1

Find an immovable object and grab it a shoulder height, relax your elbow and turn your body in the opposite direction until the point where you feel a deep stretch in you front deltoid and across your pecs. Hold this position for 30 seconds, then repeat it again on the other side.

Stretch 2

Although the lats are on the posterior side of the body, one of its roles is internal rotation, so we must not neglect them and ensure we stretch them too. To execute this stretch simply find another immovable object and grab it from mid torso height. Take a step back, outstretch your arm, push your butt back, keep your chest slightly up and lean into the stretch. Hold this again for 30 seconds and repeat on the other side.

Movements

Movement 1

Face Pulls

Take hold of a rope attachment using a pronated grip. The starting point will be extending your arms out and protracting your shoulders forward. To initiate the movement, you will retract your shoulder blades back, pull the rope back towards your eyes, leading with your elbows until your forearms make contact with your biceps. Ensure you do not use momentum to hoist the weight back, we want to focus on being stable and bringing your shoulder blades together in a controlled manner. Once you have pulled the weight through the full range of motion, hold the squeeze for one second, pin your shoulder blades together and then return to the starting position.

Movement 2

Scapular Depressions on a Pulldown Machine

Using a lat pull down machine, take hold of bar slightly wider than shoulder width, lock out your elbows and ensure you lats are full stretched. From this position, kick off the movement by pulling your shoulder blades down, whilst keeping your elbows fully locked out and chest up. Depress the shoulder blades down, hold the squeeze at the bottom, then return the bar back to the top under control.

These are only a few simple exercises you can incorporate into your training and day to day life to help avoid the poor posture and injury. In the coming weeks we will be giving you more exercises and stretches to add to the list.


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