What should I do if my child has a hunched back?

The physical growth and development of a child is a critical moment in life, because at this time the body grows rapidly and the bones have not yet taken shape. If you do not pay attention to maintaining good posture, it is easy to form a bad body shape. Therefore, children should develop good habits from an early age, because this is very meaningful for their own image, physical development and future health.

(1) Hands on the wall chest and waist compression exercise

Stand one step away from the wall, raise your arms, hold the wall, lean your upper body forward as much as possible, straighten your chest and bend your waist, but do not move your feet forward, keep your chest against the wall, hold for 4 beats and then return to the starting position. This exercise should be practiced regularly so that children can gradually develop a posture with their chests and backs straightened.

(2) Arm grip and chest and waist straightening exercise

Stand with your back facing the wall, one step away from the wall. Rotate your arms inward and then raise them to grip the bar. Then raise your head and chest as high as possible. Bring your arms inward and close together as much as possible and keep your legs straight. Hold for 4 beats and then return to the starting position. Do this 6 to 8 times, paying attention to breathing naturally.

(3) Hands behind the back and chest out exercise

Stand with your legs apart, cross your fingers and clench your hands behind your body, then lock your shoulder blades behind your back, raise your arms as high as possible, straighten your chest and waist, and then return to the original position. 1 move for 2 beats, do 16 times.

(4) Sit with your back straight

Tie an object (not too hard), such as a small ball, to the back of the chair. Sit on chair L with your buttocks as close to the inside as possible and your back against the object. Hold the back of the chair with both hands, then tuck your arms in as much as possible and keep your head and chest up. Complete one repetition in 4 beats, and do 6 to 8 times.

(5) Chest expansion exercises

Stand with your legs apart and raise your arms out in front of you. Then open your arms to the sides to expand your chest, then return to the original position. Repeat this exercise 16 to 20 times. The chest should be expanded backward quickly and with a certain amount of force. When expanding the chest, you should raise your head, straighten your chest, and retract your abdomen.

(6) Prone two-end raise

Lie prone on the ground, straighten your knees, stretch your toes, raise your arms in front of you, lift your arms and legs from both ends at the same time, tighten your waist and back muscles, then return to the original position. Do this 8 to 12 times. When you stand up, you should squeeze your legs together, lift your head and chest.

(7) Lie on your back and arch your back: Lie on your back with your arms stretched out to the sides of your body, lift your back off the ground, and push your chest up. Hold for 2 seconds, then return to the original position. Do this 8 to 10 times. When you are asked to straighten your chest, your back should be raised to the highest point off the ground and your neck should not relax.

(8) Hold the stick and circle it around the shoulders: Stand with your legs apart and hold the stick slightly wider than your shoulders. Raise the stick above your head and circle your arms behind you. Let the stick fall to your back, then circle your arms from your back to the front. Practice 12 to 15 times. When you circle your shoulders forward and backward, keep your arms straight, chest up, and abdomen in.

(9) Crawling exercise: Place your hands and toes on the ground and crawl on the ground like a baby. The distance increases from short to long, and the speed increases from slow to fast. You can crawl in a straight line or in a circle. To prevent the handles from being worn out, you can wear gloves. Climb twice a day, each time for 10 to 15 minutes.

(10) Rolling exercise: Lie down straight and roll on the bed, twice a day, each time for 5 minutes. To avoid dizziness, do not go too fast.

(11) Tai Chi: Tai Chi requires the waist to be used as the axis to drive the limbs, so that the waist can always remain in a natural, comfortable and upright position, which has a good corrective effect on hunchback.

(12) Stand naturally with your chest up and your body turned. Put your hands on your hips, raise your head and chest up, and turn your body first to the left and then to the right. Repeat 30 to 40 times. When doing this set of movements, try your best to straighten your chest and tighten your abdomen, and turn vigorously.

(13) Stand naturally while holding a stick and turning your body. Hold a 1-meter-long wooden stick in both hands and place it on your shoulder blades. At the same time, straighten your chest and turn your body 20 to 30 times.

(14) Lie on your back with your shoulders close to the edge of the bed and your head tilted back. Stretch your arms and shake them 20 to 30 times.

(15) Supine Bridge Lie on your back on the bed, use your head and feet as support points, arch your body like a bridge, pause for 5 to 10 seconds and then lower it. Repeat this 10 to 20 times.

(16) Push-up method. Touch the ground with both hands and feet at the same time, and support your head, neck and body. When practicing, bend your elbows and push your arms, keep your body straight and move up and down without touching the ground, and repeat 15 to 30 times.

(17) Anti-support legislation. It is also known as the "scorpion climbing the wall upside down method" among the people. First stand facing the wall about 1 meter away, then place your hands on the ground 30 to 50 centimeters away from the wall with shoulder width, and straighten your legs and flip them backwards over the wall, with your feet on top and your head on the bottom, forming an inverted arch shape. It is best to persist for 1 to 2 minutes each time.

(18)Standing against the wall. Bring your heels together and align them, squeeze your legs together, push your knees back with a little force, tighten your hip muscles, slightly pull in your abdomen, naturally lift your chest, keep your shoulders level and slightly stretched back, let your arms hang naturally against the sides of your body, straighten your neck against the collar, slightly retract your chin, and push your head up. When practicing, keep your heels, calves, buttocks, shoulders and the back of your head close to the wall. You can stand against the wall 1 to 2 times a day, each time for no less than 30 minutes.

(19) Lean back and swing your arms. Sit upright on a chair, stretch your arms out and raise them from the front to the back while tilting your head back. Or stretch your arms out and raise them horizontally on both sides of your body, moving from front to back while tilting your head back. 10 to 20 minutes each time.

If a child has a hunchback, parents and teachers must remind the child in time and help the child effectively improve those bad behaviors. Generally speaking, if the child can recognize the adverse effects of hunchback and can make timely self-adjustments and persist in doing so for a long time, the phenomenon will gradually improve. It requires long-term and unremitting efforts on the part of the child to correct this phenomenon.