Exercises That Correct a Dowager's Hump

太后的驼峰是用来描述后面叫驼背的医疗条件更非正式用语。这种情况是一种类型的脊柱侧凸，其特征是四舍五入在脊柱上部 - 在C形弯曲。条件和脊椎柔软度，你承受的严重程度取决于你有后凸畸形的类型。

体位性后凸通常比休门氏驼背，这可能会导致更少的流动性和显著畸形不太严重，根据矫形外科医生，或AAOS的美国科学院。Core-strengthening exercises can be beneficial to people who have a dowager's hump, under the supervision of their doctor.

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有些人谁拥有驼背姿势可以加强腹部肌肉疼痛减免中受益。如腹部按演习可能会随时间校正提供一定量的皇太后的驼峰，但AAOS报道说显著变化的可能性并不大。

HOW TO DO IT: Lie down on your back with your feet flat on your feet and your knees bent. Your back should be in a relaxed, neutral position. Tighten your stomach muscles, and raise one of your legs so that the ankle of your raised leg is approximately level with your other knee.

Place your hand on the knee of your raised leg, and press down on your knee. Keep your abdominals tensed, and use this tension to resist the pressure of your hand, to keep your raised knee in place and steady. Hold the position for three seconds before relaxing.

加强扩展你的背部帮助抵消前弯脊柱的肌肉。返回扩展可以长凳或短表上完成。尝试一个稳定的球向后伸if you want more of a challenge.

HOW TO DO IT：趴在桌上你的胃，钩住你的脚周围的表的末尾，以稳定自己。扣住你的手与你的手肘你的脖子上，躺在后面让你的腰和上身挂完表。弯下腰让你的上半身形成双腿成90度角 - 你实质上是将你的头倒在地上。慢慢弯曲自己的备份，这样你的整个身体再次水平。

该bridge is another core-strengthening exercise帮助你的皇太后的驼峰和腹部肌肉，可以在家中完成，没有任何特殊的健身器材。这次演习在中间位置你的脊椎开始，而你躺在你的背部。

HOW TO DO IT: Tighten your stomach muscles and lift your hips off the floor. Keep your feet and shoulders flat on the floor. Hold the position for a count of three seconds, then relax.

弓步加强你的腿的腿筋肌肉，根据AAOS，也可能是患有脊柱后凸有益 - 但像核演习，弓步可能提供更多的缓解疼痛比实际的结构性变化。前进弓步工作不仅是腿筋，但肌肉的腹部和臀部为好。

HOW TO DO IT: Stand up straight with your feet together. Your back should be tensed or braced to prepare for the stretch. Take a step forward with one leg, stepping down with your heel before your toe — both of your knees should be bent at 90-degree angles with your leading foot flat on the floor and hind foot's heel pointing in the air with your toes on the floor. Your hips will tilt down slightly. Complete the lunge by pushing off from the floor with your front foot to return to a standing position.

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四足是因为如果你要爬，而你的手和膝盖进行核活动。这种姿势伸展你的脊椎在太后的驼峰，类似于脊柱伸展的方向相反。它还加强你的腹部肌肉。

HOW TO DO IT：保持你的双手在地板上，让他们直接你的肩膀下面。你的背部和肩膀要尽可能地直跟你的头，让你面对的地板上。取一只手离开地面，并与你的手臂伸直你的面前到达。同时，延长你的对面腿伸直了你身后。

如果你使用你的右臂，延长你的左腿。收紧你的腹部肌肉，你举起你的四肢。按住三的计数，你的胳膊和腿返回到原来的位置。重复拉伸，用另一只胳膊和腿。