Long hours of sitting in office makes your Hunchback worse?

Hunchback is a condition that most of people would have in this era. Hunchback is also known as hyperkyphosis, the mild outward curve of your upper spine increases noticeably with age, creating a stooped-over, head-forward posture.

Hyperkyphosis can disrupt your quality of life and function, in addition to affecting a person’s self-image. It may also lead to physical symptoms, such as reduced mobility and lung capacity and escalate your risk of falls.

If you have age-related hyperkyphosis, the good news is that it may improve with treatments such as physical therapy, targeted exercises and postural awareness. Here are some tips to protect your bones.

Chest Stretch

Facing the corner of a wall, extend your right arm and put your hand against the side of the wall. Turn your body left and lean forward as you feel the stretch in your chest and shoulder. Keep your arm in line with the plane of your shoulder. Hold it for 30 seconds and complete on both sides for 3 sets.

Close Grip Row for Posture

Wrap the resistance band around a stable object at chest level and walk back a few feet until you feel moderate tension on the band. Extended your arms with a slight bend in your knees and feet placed shoulder width apart. Keep your head up, shoulders back, chest out, back straight and abs tight. Slowly pull the bands towards the sides of your torso while squeezing your shoulder blades. Slowly resist band until your arms are fully extended. Complete 3 sets of 15 repetitions.

There are also some everyday techniques that could improve your hunchback condition.

Be conscious of your posture

To ensure long term changes, it is crucial that you become more conscious of posture when you are standing and sitting. Getting out of your office and walk around from time to time would definitely help.

Follow a balanced exercise program

Do you know that an effective structured fitness program can help improve your posture? If you are doing a lot of bench press, curls and crunches, pair it up with stretching your chest muscles and incorporate leg and back exercises into your fitness routine will help. If you are not regularly exercising, you should start out light.

Use Proper Ergonomics at work

The monitor should be placed at arm’s length directly in front of you at 15-30 degrees below your line of sight. Forearms should form a 90 degrees angle as you type and your legs should form a 90 degree angle as you sit. Keep your shoulder back, chest out, head up and wrist pad placed directly behind the keyboard.