How to Fix Rounded Posture and Kyphosis in 5 minutes a day
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I will share with you a set of exercises to strengthen your back. It fully engages the back muscles, including the abdominal muscles. And we do not act pointwise, as most people do, but comprehensively affect the strengthening of the muscles of the core, back, glutes and the stabilization of our spine. Then we will feel good and avoid 90 percent of problems with our back, spine in the future. First of all, I'm talking to young guys. Whether you workout or don't, do it at least once a week and you'll avoid the problems most adults face. And if this video is watched by adults, it will help you create a balance in muscle structures, which will most likely lead to the fact that you will go away from back pain, kyphosis. And if you have any, and you will start to feel good.
We do all exercises for 30 seconds - 2 or 3 rounds for 1 workout.
1. The first exercise is crunches with legs raised. A 90-degree angle at the knees and at the hip joint will ensure that the lower back is firmly pressed to the floor, and this is very important. And in any case we do not tear(come) it off. We do the exercise slowly. Breathe out at the top, breathe in at the bottom. Place your hands where you want except behind the head.
2. The glutes bridges will help strengthen the hamstrings, glutes, and lower back muscles. At the top point, be sure to tighten and squeeze the gtutes muscles, feel them and pause. This is very important point here. No kyphosis.
3. Dynamic side bar. Our task is to lower our pelvis down and to lift it up, thereby we focus on the oblique muscles of the body. Pay attention to the fact that the hand is perpendicular to the floor and almost does not participate in the movement. If its hard for you to do with your legs off the floor, lower them to the level of your knees and work in a short amplitude. Date: 2023-05-25
