5 yoga exercises to treat hunchback you should not ignore

A good figure depends not only on our height, ideal weight or good figure, but also on our standing and gait. Currently, due to the habit of sitting for too long in one position, being sedentary has unintentionally curved the spine. This can potentially lead to hunchback, causing the body to lose its balance. Regular yoga practice not only helps you have a healthier body, more comfortable mind, but also has an extremely effective effect in preventing and treating hunchback. Let’s explore with easyhealthylive.com effective yoga exercises to treat hunchback in this article.

When sitting in the wrong position for a long time, the shoulders will sag and the chest retracts, causing a loss of flexibility for the muscles, ligaments as well as joints in the shoulders and chest. The state of “shrimp back” makes the body look worse, looks “inferior”, creating a feeling of laziness and lack of confidence.

This posture is also one of the causes of back pain, neck pain, neck, shoulder, arm, carpal tunnel syndrome… However, with just 10 minutes of practicing these 6 yoga exercises, problems about the spine, your posture can be effectively improved.

1. Yoga pose for hunchback: Cow’s head

Yoga exercises to cure hunchback: Cow's head pose

We begin to sit in the diamond position, the buttocks sit on the heels, the hands are placed on the thighs, the back tries to adjust the spine straight. Besides, you should relax your shoulders and relax your face.


  • Slowly bring your left hand behind your back and place it in the middle of your shoulder joint.
  • Inhale and raise your right arm, so it’s close to your shoulder. Slowly pull back and grasp the fingers of the left hand. Back and neck keep straight.
  • Take a deep breath in, your belly swells up, and when you exhale, slowly flatten your belly
  • Inhale and raise your right arm, exhale and gently lower your right arm. Release your left hand and place it on your thigh and return to the starting position.

2. Cat/cow pose

Cat and cow pose

The benefits of the cat/cow pose are enormous because it helps to steadily increase the elasticity and expansion of the spine. This is to prevent deviation as well as imbalance of the spine and reduce hunchback quite effectively.


  • Turn around, lean on your knees and reach your arms forward. Knees should be shoulder-width apart, toes should be shoulder-width apart, hands and fingers extended, head and neck straight.
  • Begin to inhale deeply, lower your back deeply, raise your face, lift your chin, and look up.
  • Exhale, tighten the abdomen and push the back up, pushing the head between the arms. Continue doing this pose for about 5 reps.
  • After finishing, exhale and return your body to the starting position by: Stretching your legs back, gently lowering your thighs and closing your legs, lowering your chest between your hands, forehead and nose touching floor.
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3. Tree Pose

Tree pose

Usually, with people who are out of balance, your body will tend to lean forward and be prone to hunchback. Tree pose focuses on improving balance in the body. At first glance, this move seems simple. However, to be able to stand, the practitioner needs to take a certain amount of time.


  • Stand up straight, arms relaxed
  • Slightly adjust your knees, place your right foot on your left thigh
  • Your left leg stands straight. Adjust the whole body to find balance
  • Inhale, gently raise your arms above your head and clasp your hands in front of your chest
  • Look directly at a point in front and hold. This will help you maintain balance
  • Keep your back straight. The body relaxes comfortably. Breathe deeply, every time you exhale you will feel more relaxed
  • Gently bring your hands down to your sides, drop your right foot down
  • Return to the original position. Repeat the pose with the left leg.

4. Plank Pose

plank pose

This yoga pose not only relieves back pain, but also reduces fatigue and strengthens the spine. At the same time, it also helps the practitioner keep better balance and contributes to keeping the posture “straight”.


  • Start in downward facing dog position. Inhale deeply and push your body forward so that your arms are perpendicular to the floor, your shoulders are straight above your wrists, and your torso is parallel to the floor.
  • Press your hands into the floor, open your hands and shoulders
  • The top of the thigh is facing the floor, making sure the collarbone is facing the floor. Gently relax your neck, keeping your eyes on the floor.
  • Plank pose is one of the positions in the traditional sun salutation sequence. Do this pose for 30 seconds to 1 minute.

5. Cobra Pose

Cobra pose

Snake pose is considered one of the hunchback exercises when you will gently stretch the spine and upper body. This is extremely helpful in relieving pain in the back, neck and abdominal muscles. Regular practice of this movement will help reduce stress, anxiety and tension; It is even effective against depression.


  • Lie face down on the floor with arms down, legs closed
  • Slowly move your hands up to shoulder height, palms down on the floor
  • Gently lift yourself up with your hands, inhale and raise your head. Your hand will be bent at the elbow
  • You need to slightly tilt your neck back so that it is like a cobra and then widen your shoulders
  • Squeeze your abs, thighs, and feet to the floor
  • Hold the pose for 15-30 seconds with normal breathing. Then gradually increase the time to 2 minutes
  • Relax your body, return to a prone position, with your hands next to your head. Breathe evenly.
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The above 5 yoga exercises to treat hunchback will hopefully help you improve this situation. To update information about health, nutrition and exercise, please download the easyhealthylive.com application right away.

Reference source

Yoga Exercises for a Hunched Back (Hyperkyphosis) https://yogauonline.com/yogau-wellness-blog/yoga-exercises-for-hunched-back-hyperkyphosis e Accessed: 26/03/2020

5 Yoga Poses to Punch Your Hunch Good-Bye and Correct Your Neck Posture https://mbzen.com/5-yoga-posses-to-punch-your-hunch-good-bye-and-correct-your-neck-posture / Date of access: 26/03/2020

The Best Yoga Postures to Reduce Upper Thoracic Hump https://www.livestrong.com/article/498921-the-best-yoga-postures-for-the-upper-thoracic-hump/ Accessed date: 26/03/2020

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