Hello, I'm Dr Kelwin Juan, I'm a physical therapist, and if you're getting a hunchback like this, your posture is getting ugly, bad, inward, then this video is for you. Because in this video, I show you how to treat your hump with four simple exercises at home. So, you're going to follow this step by step, you're going to do these exercises in order, one by one, without skipping any.
Stay until the end of the video and I guarantee that, following these exercises, doing them with discipline, you will improve your hump in a simple and easy way, improving your posture, having a more confident posture. And what causes this hump are wrong movements when we are, for example, working on the computer, when we are washing dishes, all of this emphasizes this problem, worsening the strength of the muscles that we have here behind our backs. Therefore, the exercises that I am going to give you now will be to correct all these problems.
So, the first exercise concerns stretching your spine to improve your hump. Put her in place. What will you do?
You're going to take a wall like this one here, you're going to do this at your house, and you're going to push this wall and throw your hips back there, throw your hips back, get on your arms and make a "C" with your column. Do this for 30, 40 seconds. This will help put your spine in place, thus improving your hump.
So that was our first exercise, let's move on to the next one. Now, let's move on to the next exercise. I'll bring you here with me, I'll bring you here with me.
What are we going to do now? You'll find a structure like this one at your front door, it'll take you further back so you can see better, and it'll stretch your chest. This pectoral muscle, when we have bad posture, when our posture is bad, we have that hump, this pectoral muscle is shortened, okay?
So what are we going to do? It's going to pull that muscle back to open up the chest. How am I going to do this?
I'm going to take the door here, I'm going to put my arm in this position and I'm going to project my torso forward. I'm winning here in projection, I take my body forward. And since this is also a stretch, you're going to do this for 30-40 seconds.
By doing this stretch, you will be able to loosen a little bit of the pectorals, which is a muscle that, when shortened, protrudes the shoulder, pushing the shoulder forward, making your posture worse, making your hunchback worse. Now, you will need a broom, this one right here. Let me take the cable out of her.
"Doc, are you going to sweep or are you going to fly? " I will help you correct your posture. What are you going to do?
Put that broomstick here behind your back. Before that, what are you going to need to do with your neck? It will push your neck back.
When the neck is too far forward, I'm making my hump worse. So what do I do? I push my neck back, check myself here about the position of my neck.
Now I put this broomstick here behind my spine, I put my arms back here, and now I'm in the correct position to do this exercise. Because that broomstick helps push my chest forward, which is what I want when I need to correct my hunchback. And as it is in the middle of my column here, it helps to collect my hump.
I always check myself with my neck. And now I take a short five-minute walk with this broom. You can do this walk at home, no going to the market like that, they'll think you're weird, they'll think you're weird.
Do your walk at home. And what will happen? Will this correct my posture?
Not necessarily. But you start to check yourself, you start to think: "Oops, how should I walk, as if I had a broom behind my back, to ensure my posture" So, that was the third exercise, let's go to the last, not least. So for this last exercise, you're going to grab your towel that you have at home.
Don't go get the wet towel, get a clean, dry towel. And then, you are going to fold this towel, you are going to roll it up so that it is very tight. It's going to roll it up like this here.
I already rolled mine, it was a little bad, but I'll show you. And what am I going to do now? I'm going to lie down on this towel, which is very tight.
I'm going to do one more lap here and I'm going to put this towel right in the middle of my spine, right in the middle of my thoracic, right in the middle of the region that has the hump problem. Now I'm already lying on the towel, as you can see here, and what I'm going to do is leave it for a minute, two minutes, pushing my hump and leaving it in place. So, do this exercise last, it will have great benefits in improving your hump.
I hope this video has helped you on how to improve your hump. I will also make a video on how to improve posture with exercises at the gym. If you want to receive these videos, leave your like, subscribe to the channel, click the notification bell and YouTube will send you a notification when this video is available.
Also send this video to someone who needs it and has the wrong posture Thank you very much for staying until the end and until next time, bye.
