Bending Your Head Back Until It Hurts Is an Example of ________

What is Hunchback posture?

Hunchback Posture (also known as having a pronounced Thoracic Kyphosis) is where the upper back is excessively rounded forward.

The thoracic spine forms a curved-like appearance (… which resembles the letter "C").

What causes a Hunchback posture?

Here are 6 different causes of the Hunchback Posture. Which one relates to you?

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a) Poor sitting posture

Think about it:

What is your posture throughout the day?… Are you sitting up right?… Or is your back slouching forward?

The position you habitually place your body throughout the majority of the day is what your posture will naturally default to in the long term.

b) Sleeping Position

Generally speaking – one would be in their sleeping position for 6-8 hours per day.

Therefore – your sleeping position has a great potential to affect your posture.

The following sleeping postures can lead to a hunched upper back:

• Sleeping on the Side (Fetal position)
• Sleeping on the Stomach with arms tucked underneath the chest
• Sleeping on the Back with too many pillows underneath the head

c) Confidence

Did you know that your level of confidence can affect your posture!

Low confidence and/or self esteem may present itself through a hunched posture.

d) Gut issues

Abdominal pain can force the body to adopt a curled up/hunched posture.

e) Excessive abdominal crunching

Excessive sit ups/crunches can lead to tight upper abdominal muscles.

This can result in the thoracic spine being pulled into a slouched posture.

f) Conditions

A pronounced upper back curve is also characteristic in conditions such as Osteoporosis and Scheuermann's disease.

(With these structural conditions – there will likely be a limit as to how much we can affect the shape of the spine.)

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Did you know… You will actually become shorter when you have a Hunchback posture!

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What muscles are involved with Hunchback Posture?

The following muscles will be addressed in the exercise section.

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a) Tight muscles

• Pectoralis Major/Minor
• Upper Abdominals
• Anterior Intercostals
• Latissimus Dorsi

b) Weak muscles

• Thoracic Erector Spinae

Test for Hunchback Posture

Here are 3 simple ways to determine if your thoracic spine is hunching forwards.

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a) Observation

Instructions:

• Take a photo of your side profile.
• Take note of the shape of your upper back.

Results : If you can observe a obvious curve in your upper back, then it is likely that you have a Hunchback Posture.

b) Wall Test

Instructions:

• Stand up with your back to a wall.
  • Have your feet away from the wall.
• Aim to have your whole spine flat against the wall.
• Do not over arch your lower back.
• Can you keep your spine and the back of your head/neck in contact with the wall?

Results : If you are unable to keep your spine and back of head/neck in contact with the wall, then it is likely that you have Hunchback Posture.

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How to fix Hunchback posture

1.Releases

The tight muscles associated with the hunched posture will need to be released.

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a) Chest

Instructions:

• Lie facing downwards on the floor.
• Place a massage ball underneath the chest region.
• Relax your body weight on top of the ball.
• Perform a gentle circular motion over the ball.
• Keep your muscles relaxed throughout exercise.
• Be sure to cover the entire chest muscle.
• Perform this release for 60 seconds.
• Repeat on other side.

b) Upper Abdominal

Instructions:

• Lie down on your stomach.
• Position a massage ball underneath the upper abdominal region.
• Place your body weight on top of the ball.
• Make sure to keep your abdominal muscles completely relaxed.
  • ( Tip : Taking deep breaths in/out will help with this. )
• Make sure to cover the entire area slightly below the lower rib cage.
• Continue for 60 seconds on each side.

( Note : DO NOT place an excessive amount of pressure into your abdominal region! There are many sensitive organs in this area which can be subject to injury when too much pressure is applied.)

c) Latissimus Dorsi

Instructions:

• Lie down on your side.
• Locate the Latissimus Dorsi muscle.
• Place a foam roller directly under these muscles.
• Apply an appropriate amount of body weight onto the foam roller.
• Roll your body in an up/down motion.
• Make sure you cover the entire muscle.
• Duration : Continue for 2 minutes on each side.

d) Intercostal (Anterior)

(The anterior Intercostals are the muscles which are located between the ribs at the front of the chest.)

Instructions:

• Locate ribs 6-10 at the front of your lower chest.
  • (If you place your palms on the ribs below the nipple region, you should be in the right area.)
• Locate the Intercostal muscles which are situated between the rib bones.
• Using your finger tips, firmly press into these muscles.
• Once you have found an area of increased tension, take a deep breath in as you start to sink your fingers into the muscle.
• Continue for 60 seconds on each side.

2. Stretches

The tight muscles associated with the hunched posture will need to be stretched.

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a) Chest

Instructions:

• Place your hand/forearm up on a door frame.
• Pull your shoulder blade backwards.
• Lunge forward.
• Aim to feel a stretch in the chest region.
• Hold for 30 seconds.
• Repeat 3 times.

For more stretches :

See post : Chest Stretches

b) Abdominal/Intercostal

Instructions:

• Lie down on your stomach.
• Place your hands on the ground in front of you.
• Keep your belly button in contact with the floor.
• Apply pressure through your hands and lean backwards.
• Take a deep breath into your abdominal region.
• Aim to feel a deep stretch in the upper abdominal region.
• Hold for 30 seconds.
• Repeat 3 times.
• To increase the stretch : You can angle one side of the rib cage closer to the floor.

c) Latissmus Dorsi

Instructions:

• Stand with your feet shoulder width apart.
• Bend all the way to one side whilst reaching your arm over.
• Aim to feel a stretch on the side of your body to the lower back.
• Hold this position for 30 seconds.
• Repeat 3 times.
• Alternate sides.

For more stretches like this:

See post : Latissimus Dorsi Stretches

d) Prolonged stretch

Instructions:

• Lie on the floor with your bottom at the base of a couch.
• Place your legs onto a couch so that your hips and knee are bent at 90 degrees.
• Place your arms towards your sides.
• Relax in this position for 5 minutes.
• If tolerated, you can place your arms in the over head position.
• Note : If required – Use a pillow to support your neck.

3. Joint mobilization

If the joints in the thoracic spine are locked/stiff, it will be very difficult to change the position of the spine.

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a) Stretch into flexion

(The goal with this exercise is to create space between the joints.)

Instructions:

• Sit down on the edge of a chair.
• Interlock your fingers behind your neck.
• Proceed to gently pull your neck downwards.
• Round the upper back forwards as much as possible.
• Aim to feel a stretch in your thoracic spine area.
• Hold for 30 seconds.
• Take deep breaths in whilst in this position
  • Imagine the air expanding the area between your shoulder blades.

b) Thoracic rotation

Instructions:

• Sit down on a chair.
• Place your hands as shown in the above picture.
• Rotate your spine (as if to look behind you).
  • Apply force through your hands to provide additional pressure to the movement.
• Oscillate in this end range position for 30 repetitions.
• Repeat on the other side.
• Note : Aim to feel the movement from your upper back, NOT your lower back.

c) Translations

(This stretch is described to stretch theright Upper back area.)

Instructions :

• Sit on the floor with your legs towards your left.
• Place the right hand on the floor to your right side.
• Keep the right arm completely straight throughout this stretch.
• Relax your right shoulder as you lean your weight onto the right arm.
• Glide/Shift your torso towards the right.
• Aim to feel a stretch in theright upper back region.
• You can increase the stretch by taking a deep breath in.
• Hold this position for30 seconds.
• Repeat on the other side.

d) Segmental cat/cow

Instructions:

• Get into the 4 point kneel position.
  • Hands in line with shoulder joint. Knees in line with hip joint.
• Starting from the neck: Proceed to round your spine downone vertebra at a time until you reach mid-back.
• From here: Start from the mid-back and arch your spine one vertebra at a time until you reach the neck.
• (Imagine the movement like a wave going through your spine.)
• Repeat 20 times.

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For more stretches to the Upper Back:

See post : Thoracic Spine Stretches

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4. Thoracic extension Exercises

The following exercises are design to specifically reverse the forward hunched position of the upper back.

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a)Thoracic Extension (Foam roller)

Instructions:

• Position yourself over a foam roller.
• Support your head with your hands
• Arch backwards.
• Make sure you do not flare your lower rib cage out.
  • DO NOT arch your lower back. It is imperative that you isolate the movement to the upper back region only.
• Oscillate in the end range position for 30 repetitions.
• Repeat 3times.

Note : If using a foam roller is uncomfortable, try using something thinner. (eg. rolled up towel)

You may feel a few clicks as you perform this exercise. This is normal. It is a release of pressure within the joint space.

b) Wall Lean

Instructions :

• Place both hands high up on a wall in front of you.
• Lean firmly into your hands.
• DO NOT over arch your lower back.
  • Keep your lower rib cage down.
• Aim to feel tension in the middle of your thoracic spine.
• Oscillate for 30 repetitions.
• Repeat 3times.

c) Forward Lean on Table

Instructions:

• Kneel in front of a chair.
• Place the back of your elbows on the seat.
• Keep the elbows close together.
• Keep your shoulder blades pulled backwards throughout this exercise.
• Do not arch your lower back.
• Lower your torso down as low as possible.
• Aim to feel tension in the middle of your back.
• Perform 30 repetitions.

5. Strengthening Exercise

Once the upper back is more flexible, the next important step is to strengthen the muscles which will promote better posture.

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a) Superman

Instructions:

• Lie down on your stomach with your hands stretch out in front of you.(see above)
• Lift up your chest so that it is slightly off the ground.
  • Keep your upper abdominal region flat on the ground.
  • "Peel your chest off the ground"
• Do not over arch your lower back.
  • You should not feel a significant muscular contraction in the lower back region.
  • Aim to feel the contraction in the middle to upper spine.
• Hold for 5-10 seconds.
• Repeat 10 times.

Note : If this exercise is too difficult, keep your hands in contact with the floor to help you lift the weight of your torso.

6. Addressing other areas

Hunchback Posture is commonly associated with the other postural issues such as:

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a) Forward Head Posture

A Forward Head Posture is where the position of the head is in front of the mid line of the torso.

Generally speaking – the body will follow where the head goes.

If the head is forward, it is likely that torso will hunch forwards as well.

For a detailed guide on how to address this issue:

See post : Forward Head Posture

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b) Rounded Shoulders

Having Rounded Shoulders is when the resting shoulder position is in front of the mid line of the torso.

For a detailed guide on how to address this issue:

See post : Rounded Shoulders

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c) Sway Back Posture

The Sway Back Posture is where the pelvis is pushed in front of the line of the ankle.

As a result – the torso will "sway back" in the attempt to compensate for the forward shift of the pelvis.

To maintain balance, the torso hunches forwards.

For a detailed guide on how to address this issue:

See post : Sway Back Posture

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d) Anterior Pelvic Tilt

The Anterior Pelvic Tilt is where the pelvis is in a forward rotated position.

The position of the torso is strongly influenced by the position of the pelvis.

See post : Anterior Pelvic Tilt

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e) Shoulder Impingement

A hunched posture can also lead to shoulder issues such as Rotator cuff tears, Impingement and Bursitis.

For a detailed guide on how to address this issue:

See post : Shoulder Impingement Exercises

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7. The most important thing to do…

Practice your good posture.

… especially when you are sitting down.

(…as much you as can!)

You can't do these exercises, go slouch on your computer for 10 hours straight… and then expect that your Hunchback Posture will magically be fixed.

Be aware of your posture. Take frequent breaks. Do some exercises.

Remember this:

How you decide to position your body throughout the day will determine what your default posture will be.

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Common Questions

a) Can you fix this type of bad posture?

Yes!

(As long as the joints in your spine have not fused into the slouched position.)

Be consistent with your exercises. Give it time.

You will see improvements!

b) How to sleep with Hunchback Posture?

I would strongly encourage you to get used to sleeping on your back.

This will use gravity to help stretch your back into a more neutral position.

Additionally – Make sure that you are not using too many pillows as this will curve your upper back forwards.

c) How long does it take to get rid of Hunchback Posture?

You should see some observable improvements in appearance of your posture after persisting with the suggested exercises for at least 3 months.

In terms of completely reversing this issue, that is very difficult to answer as everyone will vary.

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Conclusion:

Hunchback Posture is the slouching of the upper back region.

It is also referred to as Thoracic Hyperkyphosis.

It can be addressed with the simple exercises as mentioned in this blog post.

You will need to do Releases, Stretches, Joint Mobilizations and Strengthening Exercises.

If your upper back posture is not improving after persisting with these exercises, it is likely that you will also need to address other aspects of your posture that might be contributing to your overall posture.

Remember to be more aware of your posture throughout the day.

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What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let's keep in touch!

3. Start doing the exercises!

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The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. For more information: Medical disclaimer.

Bending Your Head Back Until It Hurts Is an Example of ________

Source: https://www.posturedirect.com/how-to-fix-a-hunchback-posture/

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