how to fix hunkered back posture also known as hyperkyphosis and why you need to do it until it's too late let's get started i got bad posture when i was 15 by sitting all day long with rounded back playing mmorpg games yeah this is exactly how i sit during that time horrible i know for the coming five times posture noway bothered me until around 20 times old when my reverse started to hurt neck and upper back began to snappily get tired and numb and of course the hunkered look came a problem also if you do not work on your posture kyphosis has tendency to progress and also effects are really getting unattractive you start having problems with breathing sight headaches and the list goes on due to the contraction of internal organs that k forces is causing so how to stop kyphosis and get back to a great strong and effortless posture because if you just try to keep your reverse straight by force in couple of twinkles you'll get back to the same hunkered posture and so to get endless hyperkyphosis speaks you need to attack it from both angles at the same time first angle is stretch tight muscles that causes forward round shoulders and back alternate angle is strengthening weak back muscles that should keep our reverse in the correct position if you get the casket muscles long and elastic and back muscles strong in our case i am talking about medial traps and rhomboids the hyperkyphosis will go down by itself so let's start with this stretching right now i'll show you one of the stylish stretches that i do myself the main muscles that causes round shoulders is tight casket and frontal delt first exercise to open up your casket and stretch back measure and pack minor is corner stretch first find an empty corner put one bottom in the corner and put your forearms on the wall i like to place them a little advanced than 90 degree so that my elbows on the cognizance position also you are gon na bend your frontal leg and slightly spare forward until you feel deep stretch in the casket do not push yourself further too hard stop there and hang on for 15 deep breaths if you go with 90 degree placement you'll stretch further of the pec measure muscle go higher to stretch both back measure and pack minor with the emphasis to the pec minor like i do myself this is really great and easy way to stretch your casket all you need is the corner coming stretching exercise is snare your arms behind the reverse unbend your arms and squeeze your shoulder blades together and also try to kinda reach down with your arms hold it for 15 deep breaths this is great stretch for casket front delt and indeed biceps when you'll feel amazing after this exercise coming stretching exercise to extend your reverse is get on your knees find yourself a bench or a settee also place your elbows on top of it and drop your upper reverse toward the bottom to get deep stretch in legs and shoulders do not force yourself to go too deep keep this position for 15 deep breaths exercise number four is the great shoulder mobility exercise try to reach your scapula with one arm from the bottom and snare this arm with another bone from the top locking it behind the aft hold this position for 15 deep breaths and also switch arms do not force yourself to not get injured if you can not reach your arm use kerchief to sluggishly progress toward walking this position with your hands for illustration my left shoulder was way more flexible in the morning when i just started to do this exercise if you have this impedance too just work on the tight side more i like this exercise so much surely try it out and let me know in the commentary below can you reach your arms from the both sides now let's see what you can do to strengthen back muscles to help them keep your posture straight first i do one set of 15 reps of y raises also t raises and also iron man races this exercise will work traps real deals and rhomboids all the good stuff that we need just lay on the bottom and perform first 15 y raises rest for 30 seconds also 15 t raises rest for 30 seconds and also 15 iron man's races next one is one of my each- time favorite called wall press stage or seat back against the wall make sure that your lower aft touching the wall also place your arms on the wall and also sluggishly slide with your arms to the top and back down when you do that you'll feel your medial traps on fire because they will work like crazy to keep this position to keep your lower aft flat to the wall and to keep your arms touching the wall throughout the whole range of stir at first you might have problem with keeping your arms touching the wall but keep doing this exercise and you'll get better do three sets of 15 reps one nanosecond rest in between after this exercise you'll feel like you are flying surely try it out of course if you have pull up bar and low bar australian pull- ups and regular pull- ups will be amazing to continue strengthening your reverse
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