5 Exercises To Fix Hunchback Posture

5 Exercises To Fix Hunchback Posture


>>MARK: Hi, I’m Mark Perry, the creator of BuiltLean and one of the most frequently asked questions I get is how to improve posture.
And so while posture is a very big topic, I’m hoping to touch
upon how to improve rounded soulders
or hunchback posture. Which a lot of working professionals
get from sitting in a chair. And so if you’re slouching in your
office chair all day long, what happens is your chest
muscles tighten which internally rotate your shoulders
and also pull your spine fowards while at the same time, your upper back
muscles can loosen and weakened, and so these five exercises I’m about
to show you right now are gona help leave tension in your chest,
while at the same time strengthening those posture muscles in your upper back. What I’m hoping for you to do,
is choose three of the five exercises I’m gonna be showing you with one of the
exercises being a chest exercise. Okay, so the first chest exercise,
is actually a chest stretch. So how it works is you’re going to do
is face the corner of a wall, extend your arm outwards, and really
kinda cupping the wall, turn left so if you’ve right arm now you
are gonna turn left and then feel the stretch on your left. You are going to hold this position for 30
seconds, repeat with the other side, for a total three sets. The second exercise is a chest compression
with a massage ball. You can also use a tennis ball as well
if you don’t have access to a massage ball. How it works is you are goint
to apply pressure using the ball onto your chest. Size the ball into your chest
for about 30 seconds and then repeat for the other side of your chest. you are gonna do this for, again,
30 seconds each, for three sets. The third exercise is the upper back
foam roller. And how it works is, you are going
to lie with your back on a foam roller. Right underneath
your shoulder blades you are gonna lift your
hips up, and roll fowards about an inch, and then drop your
hips down again and you are gonna repeat this until you get to right about
the bottom of your neck and then you are goint to come
backwards again so that it’s back right behind your shoulder blades.
you are going to repeat this for three sets and one more thing if you feel any tightness,
lets just say right below your shoulder blades you can actually roll that area out for a good 10 to 15 seconds, it’s gonna feel
really, really good. The fourth exercise is the Prone-y extension and this exercise is particularly good because you are going to be heading
your shoulder blades, you are gonna be strengthening your upper
back postural muscles and your lower back as well. And so, how it works is, you are going to
be lying face down on the floor, you are gonna put your hands above your head
in a Y with your palms facing down. You are going to lift up your torso,
as well as externally rotating your shoulders. You are gonna hold the position for
5 to 10 seconds, and then go down. You’ll be doing this for 8 wraps
of 3 sets. The fifth exercise is the close grip row. And so, you can use either a cable machine
or a resistance band, which is the one I’m gonna show you right
now. So you are gonna take a resistance band,
wrap it around a stable object, roughly chest height. You are gonna extend your arms, and slowly pull in and retract your
scapula, which means you are squeezing your shoulder blades together. It’s helping lengthening your chest.
You are gonna slowly resist the band and lower it, and repeat for 15 repetitions
for three sets. I think that if you apply these exercises,
a few times a week to your exercise regimen it’s gonna make a huge difference
in your posture. Your shoulder’s gonna be back,
your chest is gonna be out, your posture losses are gonna be
much stronger and you’s gonna look and feel
a lot better. So, I hope this was helpful for you,
thanks for watching and I’ll see you next week