• April 25, 2024

The postural kyphosis is the curvature of the spine that produces a bow of the back , leading to a humpback pose. In most cases it is due to the bad body positions that are adopted when standing or sitting, but how to avoid hump ?

An excellent way to avoid this condition is the yoga , this is shown by a study of University of California in Los Angeles : people who followed this discipline for six months observed a 5% decrease in curvature of the back .

Firm and beautiful back

The best positions to avoid hump are those that strengthen the muscles of the back , they extend the shoulders, open the chest and improve the posture. We present some of them based on information from the Mexican Federation of Yoga and the experts of City Yoga .

1. Stance of the cane

Sit on the floor with your legs parallel and stretched, the torso erect, take three deep breaths. Separate the toes, flexing them, make an internal spiral: turning the internal parts of the thighs towards the floor and separating the ischia.

Put your hands on either side of the hip in a straight line below the shoulders, preferably on the tips of the fingers to obtain the maximum opening of the chest and extension of the torso. Your arms connect to the cavities while pushing the floor with the fingers of the hands.

2. Dog looking up

Lying on your stomach, separate the feet 30cm from each other, with your fingers pointing back, place the hands on both sides of the hip. Inhale and raise your head together with the torso , stretching the arms completely without knees touching the ground.

Continue with straight legs and active knees, support all the weight of the body on the palms of the hands and the toes. Take care that the spine , the thighs and calves are completely stretched and the buttocks contracted.

Video Medicine: 10 Easy Exercises For Beautiful Arms and Tight Breasts (April 2024).