What are the stretches to cure hunchback? Here’s an easy way to do it, even in the office!

Introducing 4 simple stretches to cure hunchback!

Hunchback is a condition in which the shoulders are forward, and if you want to solve the problem at the root, it is best to relax the muscles around the shoulders. From here, personal trainer Oshima lectured on simple stretches to do while sitting on a chair. All of the exercises require only three sets each and do not take much time, so try them out as a break from your desk work.

Simple stretches to cure hunchback (1)

In this stretch, the body is twisted from a cross-legged position toward the leg on the floor. By gripping the chair while doing this, the pectoral muscles are stretched more than in a normal twisting position, which makes it easier to expand the rib cage. In addition, taking three deep, slow breaths while twisting will help to open the ribs, further increasing the effectiveness of the stretch.

Simple stretches to cure hunchback (2)

With your hands clasped and the backs of your hands facing forward, exhale and stretch out with a gust of air. When you have exhaled fully, tighten your sides, pull in your elbows, pull in your shoulder blades, and inhale. The aim of this series of movements is to maximize the range of motion of the shoulder blades. Therefore, it is effective to move the shoulder blades as large as possible, even if it seems exaggerated.

Easy stretches to cure hunchback (3)

Exhale and round your back with the backs of your hands inside as you spread your shoulder blades in a “C” shape. Next, raise your body while twisting your hands outward with the image of opening your chest, and look upward while inhaling. The rule of thumb for both movements is to do them while being aware of your shoulder blades.

Easy stretches to cure hunchback (4)

Stretch with your hands clasped behind your back, facing upward with the back of your hands facing downward. The purpose is to stretch the pectoral muscles and expand the rib cage while relaxing the back muscles by pulling the shoulder blades together with the image of reaching far out. It is better to hold this posture for 20 seconds for one set, and of course, to stretch while taking deep breaths.