The "sedentary" and "Smartphones and pedestrian safety" often have the trouble of hunchback, which is actually caused by upper cross syndrome. When it comes to this term, it may seem unfamiliar to everyone, but many people have rounded shoulders, hunched back, and a forward leaning head. Upper cruciate syndrome refers to upper limb posture problems caused by muscle imbalance. If the cervical vertebra is used too much at ordinary times and the posture is incorrect, or the Trapezius muscle is tense due to improper exercise methods, the neck to the shoulder will appear bulging, short neck and large face, affecting personal temperament.

The upper chiasma syndrome not only leads to body deformation, but also causes a series of body aches, even hand numbness, chest tightness, Blurred vision and other conditions. Here are 6 movements for readers to follow. Keep training, and perhaps you can also get the "swan neck".

1. Stand against the wall. Stand with your head, back, and legs tightly against the wall for at least 10 minutes per day. This action not only helps to shape the "swan neck", but also helps to slim down the waist.

2. Fold your hands back together. Keep your back straight and bring your hands back together to allow for relaxation. Based on one's own abilities, try to persist for a longer period of time.

3. Stretch your hands backwards. Backward support with both hands, with the head retracted and translatable, giving the chest and shoulders a stretching sensation, similar to the usual stretching movement.

4. Kneeling arm extension. Kneeling position with the waist sinking, arms extending forward as much as possible, stretching the shoulders and back, similar to the stretching movement of yoga.

5. Cat style. Kneel and stand with both hands at shoulder width apart, arms and thighs perpendicular to the ground, forming a four cornered stool shape. Inhale, raise your back, collapse your waist, lift your hips, look up, relax your shoulders, and do not bend your arms; Exhale, lower your head, slightly lower your waist, arch your spine, and look towards your tight abdomen. Repeat the entire set of actions 10 times to form one group, and can be done in three groups per day.

6. Bend and stretch against the wall. Bend over with your arms against the wall, keeping your upper and lower bodies at a 90 degree angle as much as possible. Keep your legs upright and your back down as much as possible to stretch your arms and back. ▲