Do You Have Hunch Back? 4 Exercises For You To Get Rid Of It In 2023

Here are 4 exercises that will help strengthen the muscles surrounding your thoracic spine and realign it:
1. Cat cow pose

This exercise stretches and massages your spine and relieves tension in your shoulders and neck while promoting blood circulation.


Step 1: Place your hands and knees on the ground imitating a cat.

Step 2: Inhale while looking up, drop your abdomen down as you extend your spine.

Step 3: Exhale and arch your spine toward the ceiling and tuck your chin into your chest.

Step 4: Continue this movement for at least one minute. Repeat thrice.

The cat-cow pose can reduce neck pain considerably. 
2. Superman

Superman pose targets the lower and upper back, shoulders, and glutes. It can relieve chest tightness and strengthen your upper back muscles to help you look less like a hunchback.


Step 1: Lie down on your belly with your arms stretched out in front of you.

Step 2: Take a deep breath. Slowly lift up your head, chest, feet, and thighs, all at the same time. Keep your focus on stretching and breathing.

Step 3:Hold this position for 4 to 5 seconds.

Step 4: Try to engage your core and pelvic muscles as much as you can. You will be able to feel the abdominal and gluteal muscles burning!

Step 5: You can repeat this 3 to 4 times when you begin.

3. Wall push-up

Wall push-ups work on your biceps,triceps,pecs,and the anterior deltoids that help you with the movement of your shoulder. Apart from that, this exercise also engages your back, traps, abs, and hips muscles.

Use the walls of your house to improve your posture. 

Step 1: First of all, stand straight in front of a wall. Keep a distance of around one feet.

Step 2: Keep your legs hip width apart, and do not place your hands on the wall. Your hands should be shoulder width apart from each other. Your body has to be a little inclined, when you place your palms on the wall.

Step 3: Now inhale and push your body towards the wall. Hold it for a second. Inhale and push your body against the wall. This is one rep. Now keep doing this. Beginners can do 10 reps and 4 sets.

4. Cobra pose

Cobra pose aka bhujangasana is the eighth part of yoga postures that come under Surya namaskar or sun salutation. This backbend pose is considered one of the best poses for strengthening your spine and shoulder and toned back and neck.

This pose is easy and quick to do! 

Step 1: Lie flat on your stomach, keep your hands on the sides and ensure that your toes touch each other.

Step 2: Now, placing your body weight on your palms, inhale and raise your head and trunk.

Step 3: Hold the asana for about 15 to 30 seconds while breathing normally.

Step 4: The deep backbend can make the spine stronger and more flexible while giving your lungs, shoulders, chest, and abdomen a good stretch.

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