bent back not upright you need this guide

When using the computer, is your sitting posture this captivating?

When you get off work, is your posture this alluring?

After a whole day, do you feel uncomfortable all over, andthis pain, that pain, and that pain too?

Dear, that's right...

If you slouch and hunch, how can your back not hurt?

1. Causes of Upper Back Pain

Pain can be caused by the following reasons:Poor posture;Tight muscles in the chest, buttocks, and back of the thighs;Weaker back muscles.

2. General Treatment Measures

The most important thing is to correct poor posture. Do not sit for more than 20 minutes at a time. If you feel muscle tightness, get up and move your shoulders, neck, and head regardless of how long you've been sitting. You can use a heating pad while moving.

3. Special Treatment Measures

Schedule multiple short breaks to stretch, as these stiff muscles won't easily 'yield.'

4. When to Seek Professional Help

If the pain persists for more than a week, seek professional help.

To stand tall, you need to stretch these muscles

1. Pectoralis Major

The shoulder joint is the most mobile joint, and excessive movement can make it difficult to stretch the pectoralis major. If the muscle is too tight, it is also hard to stretch. It is very important to master the correct technique in this exercise. Keep your abdomen tight to prevent arching your back.

Technique:Stand with your right hand and forearm against a door frame. The elbow should be slightly higher than the shoulder. Tighten your abdomen to avoid arching your back. Step forward with your right foot. Thenslowly bend your right leg and stretch for 5 to 10 seconds.This action will cause your body to lean forward and downward. Stop when you feel a slight tingling in your chest muscles.Then, relax the muscles for 5 to 10 seconds.

Keep your elbow slightly higher than your shoulder. Tighten your abdomen and lean your upper body forward.Press your right elbow against the door frame to create resistance, hold for 5 to 10 seconds, then relax for 5 to 10 seconds.Repeat 2 to 3 times,Keep your body still and press your elbow against the door frame to create resistance.

2. Middle Trapezius and Rhomboids (Standing Version)

Effort is very important for this exercise because the muscles between the shoulder blades can be very tight. However, there is a problem: to practice this exercise correctly, you must be able to fully tighten your abdomen to protect your lower back from injury. If your lower back is in severe pain, you won't want to continue this exercise. The goal of this exercise is to pull the shoulder blades as far forward and to the side as possible using your arms.

Technique:Kneel with your right leg on a fixed bench or chair, and stand with your left foot on the ground. Slightly bend your left leg. Cross your right hand over to grab the left edge of the chair. Place your right hand about 10 cm in front of your left knee, with your knuckles facing left. Support your left hand on your left thigh. Keep your abdomen tight and let your head hang down.

Hold the chair and carefully and slowly extend your right hip and left knee to stand up. Hold this position to stretch the muscles for 5 to 10 seconds. Press your left hand lower to further stretch. Continue stretching until you feel a stretch or slight tingling between your shoulder blades and the right side of your spine. Relax the muscles for 5 to 10 seconds.

Place your right hand about 10 cm in front of your right knee. Push with your left hand and right knee, and don't forget to tighten your abdomen.Carefully pull your body closer to the chair with your arms. Keep your upper body still and stretch the muscles for 5 to 10 seconds. Then, relax the muscles for 5 to 10 seconds.Push your body up towards a standing position with the hand on your thigh to further stretch until you reach a new endpoint.Repeat 2 to 3 times.Keep your body still and pull your body down towards the bench to create resistance.

3. Latissimus Dorsi (Standing Version)

The technique for this exercise is quite complex. Once you master it, this exercise can stretch the entire side of your back up to your armpit. If you actively bend your body into a bow shape and stretch your arms and shoulder girdle to the maximum, this exercise becomes much easier.

Technique:Find a door handle or similar fixed object at the same height as your navel. Stand in front of the door handle about an arm's length away. Reach out with your right hand to grab the door handle and step to the side so that your left shoulder is closer to the wall than your right shoulder. Lean your upper body forward so that it is in line with your arm.

Your body should now form a 'V' shape from the side. You must hold the handle tightly to prevent falling backward.Extend your right leg to the left and back. From behind, your leg, torso, and arm should form a bow shape. Place your left hand on the door or wall, slightly closer to your right hand. Slightly bend your left arm to push.Step forward with your left foot as much as possible to push your body backward. Push back with your left hand.

Push your body away from the wall with your left hand while increasing the bow shape, stretching for 5 to 10 seconds until you feel a slight tingling on one side of your back. Relax the muscles for 5 to 10 seconds.Move your right arm to the side to create resistance, hold for 5 to 10 seconds. Do not let go of the handle or move your body. Relax your body for 5 to 10 seconds.

Continue to increase the bow shape and push your body away from the door or wall to further stretch until you reach a new endpoint.Repeat 2 to 3 times.Keep your body still and move your right hand to the right to create resistance.

4. Sternocleidomastoid

This exercise can feel awkward because the muscle is in a sensitive location. If it feels too uncomfortable, do not perform this exercise. At first, you can ask a physical therapist to help you. To locate this muscle, stand in front of a mirror and turn your head to one side. This action will make the muscle clearly visible.

Technique:This exercise can be done while sitting or standing.Find the attachment point of the muscle on the right side of the collarbone, place three fingers 2.5 cm below the base of the muscle, and place your left hand on your right fingers to keep them in place.Slowly move your head back and to the left until you feel a slight burning sensation on the right side of your neck. Then, relax the muscles for 5 to 10 seconds.

Use your fingers to locate the muscle. Move your head back and to the side.Move your head back to the initial position and control it. To slow down the movement, you can place one hand on your forehead and press your head against your palm, holding for 5 to 10 seconds, then relax the muscles for 5 to 10 seconds.Move your head back and to the side to further stretch until you reach a new endpoint.Repeat 2 to 3 times.Move your head back towards the initial position and control it.

*The content of this article is sourced from 'Precision Stretching,' published by People's Posts and Telecommunications Press.