Lower abdomen protrusion and lower back pain may be caused by hunchback. 2 exercises to stretch the fascia to improve

Do you also have the habit of hunching over? Do you always like to lean your chin on the table with your hands, or write at a close distance? Experts remind that hunchback not only affects appearance, but also brings many harms to human health, and is likely to cause problems such as shoulder and neck pain, back pain, and protruding belly! Therefore, if you don’t want your entire body to be damaged, it is very important to correct improper hunchback posture as soon as possible.

Don’t underestimate the hunchback! Long-term neglect may cause back pain, constipation, and lower abdomen protruding from the upper body.

Why is it easy for the human body to hunch over involuntarily? Takei Hitoshi, a well-known Japanese physical therapist and medical doctor, wrote in his book "The Complete Book of Fascia System Stretch: Japanese Fascia Stretch Doctor Teaches You How to Solve Lower Limb Edema, Protruding Belly, Stiff Neck, Back Pain, and Chronic Fatigue! ” mentions that although it is important to sit in the correct posture, people often unconsciously develop a “hunchback” posture that does not rely on muscles in order to feel more relaxed.

For example, when eating, the mouth is close to the food first, and the body leans forward involuntarily when watching TV, using a computer or operating a mobile phone. When the human body wants to look forward in this hunched posture, the chin will often be lifted up, the head will extend forward from the top of the body, and the back will naturally bulge backwards. In addition, the "sacral sitting posture" in which the back tilts backward, the hips slide forward, and the upper body presses on the sacrum is also one of the reasons that contribute to the formation of hunchback.

While these postures may make sitting comfortable, it’s worth noting that they are all very bad postures! If people continue to maintain this posture for a long time, it may cause various physical discomforts, including poor posture of the whole body, looking older than the actual age, shoulder, neck pain, back pain, and reduced lung capacity; it may even lead to constipation, fat accumulation in the abdomen or upper arms (protruding belly), and cervical stiffness that many women have. The severity of this problem should not be underestimated.

There are tips for correcting hunchbacks~2 movements to stretch the fascia to help relieve and improve

Because hunchback is one of the root causes of the above-mentioned diseases, Dr. Jin Takei calls on everyone to improve the bad postures in daily life that may easily lead to hunchback. In addition, I recommend two tricks to help improve hunchback and restore the body to the correct posture of the fascia stretching movements, for your reference:

★Fascia stretching with the long live movement

Step 1:

Place your center of gravity under your shoulder blades, place a rolled-up towel under your back, and place your feet on a chair or sofa. Place a low pillow under your head, bring your chin slightly toward your throat, and put your hands in a banzai position. Stretch your chest in this position and maintain it for 30 seconds. Please repeat this action 3 times. Once you get used to it, extend the time you do it.

Step 2:

You can also try to do the Banzai movement with your feet flat on the ground and your knees bent. The key at this time is to gently exert force on the abdomen to bring the waist closer to the floor.

Error demonstration:

Lifting your chin up and leaving too much space in your waist and back are both wrong movements.

★ Prone position, stretching the body's fascia

Step 1:

Lie on your stomach with your elbows as support, with your elbows to your palms touching the ground. Slowly stretch your feet toward your toes, use your elbows as a fulcrum, prop your body up slightly diagonally, and stretch slowly, holding for 20 seconds.

Step 2:

Using your hands as a fulcrum, slowly stretch your feet toward your toes. Using your hands as a fulcrum, straighten your body and prop it up slightly upwards. Stretch slowly and hold for 20 seconds. Please repeat this action 3 times. Also, once you get used to it, extend the duration of the session. After you get used to it, try to move your hands closer to you.

Error demonstration:

Lifting your chin up or just protruding your waist forward are both wrong movements.

【Expert Tips】:

Dr. Jin Takei also reminded that if you want to avoid hunchback, it is also important to make sure the height of your desk and items at home meets your needs. Generally speaking, the ideal furniture height is as follows. It is recommended that people check their tables, chairs, and kitchen counters and try to adjust the height of these furniture to suit their needs:

◎Ideal chair height: height × 0.25 - (0~2) cm.

◎Ideal table height: height × 0.25 - (0 ~ 2) + height × 0.183 - (0 ~ 2) cm.

◎Ideal kitchen countertop height: height ÷ 2 + (5-10) cm.