How to fix the dreaded Hunchback

 Today I like to discuss a common muscular imbalance that at least half of my male clients are a victim of. The hunchback. Also known as upper cross syndrome or Kyphosis. This particular muscular imbalance is almost as hampering as in low back injury. It is a huge component of this is the stress placed on the neck and shoulders from staring at the TVs, phones, and computer monitors.

This muscular imbalance may very well be affecting you and may not be as apparent as an actual hunchback. However, if you have chronically tight shoulders and tight chest giving you issues with overhead presses or incline presses and, hurting your rotator cuff muscles very well may be suffering from an imbalance in upper torso. 

Whenever there is an imbalance to be fixed only two things that need to be done there are muscles to be strengthened and muscles that need to be stretched and made mobile. The two most important areas that deserve your attention will be your shoulder, neck, and upper trap area.  In addition, your hips may also be a huge aspect in treating your Kyphosis.

When dealing with the hips to improve your upper body posture look to see if you have what is called an anterior pelvic tilt. The spine naturally turns in the S pattern however if the lower part is more curved giving off a “Donald Duck butt” you may very well be suffering from an interior pelvic tilt. The way to remedy the situation would be to stretch the hip flexor muscles that are tight and taut. Everything that runs on the front side of your hips and backside legs and the inside of the thigh should be foam rolled and stretched. Now where to strengthen should be the abdominal and glutes.

When dealing with the neck and shoulder area itself rolling and stretch the neck and traps all around also the chest and front deltoid. Always remember the proper sequence of rehabilitation when dealing with a muscular imbalance is role first, then stretch, and finally mobility work. Additionally, you want to strengthen the posterior deltoids and the middle and upper traps. Also working with a foam roller or PVC pipe to help increase your thoracic extension will also greatly improve your posture which will put you in a position to avoid developing muscular imbalances in the future.



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