3 Best Exercises for improving a Hunchback Posture

It’s not unlikely for so many people to have a hunchback posture in this day and age, which can be blamed for a couple of reasons:

Long-hours of being seated in front of a computer 

Leading a sedentary life

Experts say that having a hunchback posture is bad not only for your physical appearance, but also on your back. Your spine, eventually, may become abnormally curved for good, which is not a good thing because it can bring with it a variety of problems. Some of them include:

Back aches and pains 

Trouble with breathing properly

Indeed, it’s a good idea for you to deal with a hunchback posture as soon as possible in order to keep it from worsening and ruining your life due to its complications.

For a severe or advanced case of a hunchback posture which is, by the way, called by members of the medical community as “kyphosis”, a specialist have to be consulted. On the other hand, a mild case of it can be kept from progressing simply by maintaining proper posture at all times, whether you are sitting down or standing up.

There are a handful of exercises that can really help in warding off a hunchback posture. These exercise can help train your spine to assume a more appropriate curvature by having the muscles of the back strengthened.

Without further ado, here are three of the best hunchback posture-zapping exercises to try:

Crucifix Stretch

This exercise is called as such because it is performed with your arms outstretched to the sides. Doing it is a great way to loosen tight muscles in the upper back due to slouching for long periods of time.

While sitting down or standing up, have both of your arms extended to your sides. Make sure that they are at shoulder height. Twist your wrists so that your palms are facing the ceiling. Slightly take your arms towards your back to have the chest muscles stretched and the upper back muscles contracted. Hold such position for a few seconds and then relax. Repeat until you attain relaxation of the muscles in your upper back.

Wall Slides

Doing this exercise is great for targeting the muscles of the shoulders and upper back. Oh, and you need one thing to have this exercise for a hunchback posture carried out, and that is a wall.

To begin, stand about a foot away from a wall. While slightly bending your knees, place your entire back against the wall. Position your arms in a way as though you are surrendering. Slowly, stretch your arms upwards until your body is forming the letter “Y”. See to it that your hands are touching the wall all the time. Hold the position for a couple of seconds, and then go back to the starting position. Repeat.


A great way to exercise all of the muscles that support your spine is by doing some bridges. Eventually, your back muscles will become stronger, saving you from having a hunchback posture.

Doing bridges requires you to lie on the floor. Place your arms on your side, with your palms pressed against the floor. Bend your knees at about 45°, and then carefully lift your buttocks. Stop once your spine is in a straight line with your thighs. Maintain such position for about 2 to 3 seconds, and then slowly go back to the starting position. Repeat doing bridges for a number of times per session to help make the muscles supporting your spine stronger.

Perform these exercises on a regular basis to help drive that hunchback posture of yours away. Always remember to keep your back straight at all times in order to keep it from assuming a bad curvature, something that can cause other problems than just a terrible-looking posture.

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