Want To Correct Hunchback Posture?
Watch this video to learn a little-known secret to correct hunchback posture the EASY way, without doing hundreds of chin tucks and upper back exercises.
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Why Exercises To Correct Hunchback Posture Don't Work
If you have hunchback posture, you may already have tried doing exercises to correct it.
Some common exercises used to correct hunchback posture include:
- Chin tucks
- Chest stretches
- Shoulder rolls
- Shoulder blade squeezes
- Rows
However, most exercises for hunchback posture just treat the symptoms of the problem without addressing the root cause.
After all, if you were trying to fix a building that was tipping over, you wouldn’t start at the top floor, right?
Well that’s exactly what doing chin tucks and upper back exercises is doing.
So to REALLY correct hunchback posture, you need to start at the foundation.
Your spine has a natural an S-shaped curve, and the position of each segment is dependent on the segments below it.
Your upper back SHOULD normally be a little rounded, but neither too little nor too much is good.
One thing that a spine model like this doesn’t show though is the ribcage, which has a significant effect on your upper back posture.
If you can’t expand your ribcage through breathing, you’ll find it very hard to fix hunchback posture no matter how many upper back exercises or chin tucks that you do.
How To Correct Hunchback Posture The EASY Way
Correcting hunchback posture starts with proper breathing in order to help your ribcage expand.
How To Fix Hunchback Posture In Sitting
Start out by sitting in a firm chair with a straight back.
Scoot all the way back up against the back of the chair so that your lower back is pressed into it.
Don’t force your upper back or shoulders to touch just yet. In fact, if you have a hunchback, it’s very likely that your upper back and shoulders won't touch the chair.
Next, put your hands on your belly. Breathe in by pushing your belly OUT.
You should feel your back push into the chair, and your belly expand forward and out to the side.
Then relax and allow air to flow out.
This is opposite of what many people do, but it’s the way your body was designed to work.
Your diaphragm is your main breathing muscle.
It’s a dome-like muscle that separates your lungs from your abdominal cavity.
In its relaxed state, the dome of the diaphragm is up.
When the diaphragm contracts, that dome flattens out.
Lungs, inhalation. This work by Cenveo is licensed under Creative Commons Attribution 3.0
That in turn increases the lung volume inside your ribcage creating a negative pressure.
Air flows from outside your body into your lungs to fill the extra space.
At the same time, your ribcage moves up and out and your thoracic spine extends slightly
When you breath out, just the opposite happens.
Your diaphragm relaxes and your ribs move down and in.
Lungs, exhalation. This work by Cenveo is licensed under Creative Commons Attribution 3.0
Failure to use your diaphragm can result in hunchback posture
Now if you can’t or don’t use your diaphragm properly, other muscles in your neck such as the upper trapezius, sternocleidomastoid, and scalenes take over.
Those muscles pull your head forward in an attempt to open your airway, much like the head-tilt chin lift position used to open the airway in CPR.
Additionally, you don’t use your diaphragm, your rib cage stays depressed.
The combined effect of this is a hunchback posture with a forward head.
In order to fix this, just practice breathing in the manner described above.
Push your belly out to breath in allowing your ribcage to expand.
Breath out by allowing your ribcage to fall.
Repeat this process for 3-5 minutes and then take note of your posture afterwards.
Another side benefit to doing this is that if you have a lot of stress or anxiety, this is a really relaxing and calming exercise.
And when you’re less stressed, your neck and shoulder muscles naturally relax.
How To Fix Hunchback Posture In Standing
Eventually though, you’re going to want to be able to stand back up.
The breathing mechanics don't change. However, standing does add a degree of difficulty.
Now your base of support isn’t your pelvis, but rather your feet.
So you need to be able to maintain the same position of your pelvis, diaphragm, ribcage, and spine while balancing over your feet.
Remember to correct posture starting from your base of support
Set your feet on the ground in a comfortable position with equal weight on each foot
Make sure that your knees are aligned over your toes.
Next, roll your pelvis underneath of you.
Push your belly out and take a breath using your diaphragm.
This will put your thoracic spine in a better position.
Now if you’re still bent a little forward at the waist, chances are that you may have stiff hip flexors.
The easiest, most immediate fix is to bend your knees slightly to allow your pelvis to roll under a little farther so that your spine is upright.
Practice taking a few more belly breaths in this position.
Long term, you’ll need to stretch your hip flexors.
You can check out how to do that in one of these posts:
4 Hip Flexor Stretches For Lower Back Pain
How To Stand Longer Without Pain In Your Back, Hips, Knees, or Feet
Lean Forward When Walking? 3 Exercises to Stop Walking Hunched Over
Need Help To Correct Hunchback Posture?
If you live in the St. Louis area and need help to correct hunchback posture, tap the button below to request an appointment with one of our specialist physical therapists.