Your posture plays a significant role in your personality. When good posture makes you look confident, a hunched posture makes you look shy and even older than your age. It was assumed that hunch back problems and rounded neck are usually seen in old age, but now it is increasingly getting developed in younger adults too. Since long yoga is considered as the best form of fitness, it not only focuses on postures but also delivers brilliant results in balancing mind and soul. With the time, you can overcome the hunch back and rounded neck problems. (1.1)
1. Cat-Cow Pose
The pose improves the curvature of the spine. To begin the pose, come on all fours on your flat surface with your shoulders aligned over your wrists and hips equally aligned over your knees. Inhale, and slowly bend your belly downward as you lift your tailbone. Focus on squeezing your shoulder blades together. Next, bring your chin towards the chest and broaden across the blades. Hold the position for a minute.
2. Cobra Pose
Cobra Pose is another excellent yoga asana to help you in hunch back and other back problems. Lay on your stomach while keeping your lower torso on the ground. Next, try to lift your torso off the ground. Just remember to keep the arch shape maintained and balance the pose.
3. Downward Dog Pose
Downward Dog Pose strengthens the weak core muscles and realigns the chest area improving the rounded shoulders. To begin the pose, get down on your knees; align your wrists under your shoulders and knees under the hips while trying to push towards the body. Stretch your elbows and allow your upper back to relax. Hold the position for 5-6 deep breaths and repeat.
4. Mountain Pose
Mountain pose can be done anywhere. People suffering from hunch back can benefit in back problems. To start with the pose, stand with feet together while facing your kneecaps over your toes. Make sure that you put equal weights on each foot. Lift your kneecaps and engage the quadriceps muscles. Slowly, press the backs of your knees forward but don’t bed them. With your arms alongside your body, turn palms face forward and align your neck so it feels stretch on all sides. Hold the position for 10-15 breaths.
5. Rabbit Pose
Rabbit pose stretches out the top of the muscles where the neck meets the bottom of your head. Start with sitting on your heels, grab your heels from the back while hands facing out. Place the top of your head on the yoga mat or surface while lifting the hips high. Pull your heels with a grip of your hands and go deeper. Hold the position for 6-7 breaths and release. (1.2)