Liebscher & Bracht – The Pain Specialists
8min exercises against hunchback (for perfect posture!)
#roundback #liebscherbracht #backpain
Do you suffer from a hunched back and wish you had a more upright posture? In this video, Roland Liebscher-Bracht shows you an effective 8-minute exercise sequence to improve your posture. Stay tuned and discover how to relieve tension and specifically activate your back muscles!
💪 Let us help you STRETCH
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🧑🤝🧑 We are Liebscher & Bracht – an alternative healthcare company focusing on the best and sustainable way to ease the pain and suffering of the body. Our vision is to enable a pain-free and healthy life for everyone, despite any condition or age. Overall health can be possible – by knowing how to activate the self-healing powers. Let us help you on your way to healing – by easing your suffering and enhancing your quality of life.
🧑🤝🧑 Our YouTube-channel is free of charge and the biggest and most successful online platform for pain prevention and physical exercises in Germany. By retraining more than 8000 doctors, physiotherapists and non-medical practitioners in our therapy, this most effective pain treatment has proven its positive efficiency on “incurable” and anguished patients throughout the world/Europe.
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does this posture seem familiar to you poor posture and slouching not only make you look unattractive but they're also definitely not beneficial for your health we're now doing an 8 minute routine and if you do these three exercises daily there's a good chance that your posture will gradually straighten and improve significantly it's a matter of training and that's what we're doing now why is it that so many people have poor posture and their backs are always slumped and even in old age it becomes a real issue because you may even end with a walker why is this it's because many individuals are not aware of this fact sitting for long periods causes your body to lean forward as a result the posture gradually deteriorates the head lifts up and the neck muscles tend to shorten over time and here in the front everything shortens and the arms move further forward and all of this simply needs to be released through proper stretching in order to bring them back to their correct position and now we're doing that we're doing the exercise together now join in right away Ena lie down on your back with your head that way and keep your knees bent for now all right we begin directly at the source of the issue which is situated with the alignment of the spine as it is excessively curved Place both hands on your head but ensure that your head stays touching the ground not leaning on your hands but now your objective is to gradually bring your chin closer to your throat as closely as you possibly can the exercise essentially starts with you attempting to lower your chin while simultaneously extending your neck even further down towards the ground and as a result that makes the overstretched neck become a bit straighter we'll start with that adjustment okay and now we move to step two in this step you want to concentrate on your abdomen and actively pull your belly button down as far as you can towards your spine allowing your lumbar spine to lay as flat as possible against the surface try it now attempt to press your lumbar spine Ena can manage it I can see that right now as I feel it with my fingers that your spine presses against the floor with as much strength as you can apply and if you notice that when your lumbar spine lowers the cervical spine starts to lift this is your limit then you should only go down as far as this point since your cervical spine shouldn't lift so basically the head is the boss chin stays down period keep it held down and when the lumbar spine lowers only go as far as you're able to maintain your chin in that position number two make sure you hold both of those positions firmly and number three gradually continue to lower your legs exactly into the extension stop for a moment please maybe you can feel now how it really pulls you back up from the lumbar spine upward can you you feel it why because your hip flexor is too short and that's where the problem starts the hip flexor is too short lean forward and the rounded back moves forward neck hyperextended that's a chain that connects everything together and the best approach is for us to lengthen this entire chain more extensively so that a beautiful and harmonious line is created the objective isn't to achieve a perfectly straight spine but rather to effectively reduce the exaggerated curves of a rounded back only lower your knees as much as necessary ensuring that the lumbar spine doesn't have to lift off in any way and the 2 minutes are already up keep doing this until the 2 minutes are up very good well done and for the next exercise Ena could you please turn around go ahead and lie on your stomach now we'll be focusing specifically on this particular area where the rounded back tends to form let me explain how we're going to do it you lie down on your stomach it's best to start right now and Ena you push yourself up now using your forearms to press upwards so that your upper body lifts off the ground however caution as it should only rise just enough for your rib cage to comfortably remain firmly against the mat below you you must ensure that contact is maintained the rib cage really must not be lifted off the mat AA it must still touch the mat and now what we did with the chin in the previous exercise you now apply that to this exercise that means don't hyperextend the head but rather position your head so the chin dot moves towards the larynx as I have already mentioned the rib cage must absolutely stay grounded and try to adjust it accordingly more and more in an upward Direction the chin is practically pushing the cervical spine which in turn raises this section even further up enhancing the lift significantly and now we'll incorporate our strength training you'll try to use your core strength to push your arms against the floor to maximize the exercises overall effectiveness and benefits engage and tighten your stomach muscles fully so your arms press firmly and securely against the surface beneath you picture your arms resting on a scale and aim for the scale to continuously display an increasing amount of weight in kilog and then stop using that strength and go a little higher always keep pulling your chin gently toward your throat and where is the rib cage Arch is it still touching the ground then you'll notice that right here where this curve is it starts to straighten out it's not possible to achieve this in a single day however with constant daily practice together with Ena it will steadily get better and improve over time that's just not possible any other way because the body reacts to it keep pushing up higher let's get back to the strength training routine push downwards again be sure to press firmly and really strong downward push down with a firm and strong pressure then release some more and slowly extend a little bit further into the stretch that was the second exercise next up we have exercise number three known as our elb exercise get into the four-point position you can maintain that pose for now make sure to be on all fours with your thighs and legs positioned vertically to the ground move your hands closer together on the ground positioning them so that your thumbs are barely touching but gently and then you walk but look you're leaning forward a bit Ena try to keep your hips further back certainly as you continue things are going to start happening all right now be sure to pay very close attention to what I say you really want to go down in this particular area right over here okay you could also prefer to lie with your stomach facing down but we don't want that we'd rather maintain this straight our goal is to move the shoulder girdle downward and then the stretch specifically targets that particular area where the Hunchback is and practically pulls it up but don't despair if it takes a while for there to be any visible change in that position of the back because the structure of the rib cage is responsible for maintaining and ensuring that this particular shape remains stable over time you also need to adjust the rib cage that's why a steady drip of water Hollows a stone doing daily exercises consistently brings change but you need patience as it won't happen overnight however you will very quickly notice even after finishing your first session and certainly now after practicing realize wow I'm already standing up straighter than I was before and here we're now introducing strength training you remain down in position and press both hands firmly against the ground really applying a strong amount of pressure keep this a straight lower yourself down from here yes that's it allow yourself to relax going deeper into the stretch the top end of the breast bone intends to go downwards and during practice you really become aware of how this specific area seems to tighten up and how this leaning forward posture is now being corrected to lean back steadily and once again you're pressing firmly against the ground really strong press really firmly against it and then relax then lower it down again at this height and straighten this part out nicely just a little bit further down I give it a slight tap so you can see exactly where I'd like it to move further downward okay 2 minutes are up and proceed in as intensely as you can still comfort manage without pushing yourself too far don't forget now come up stand up straight and feel how easy or difficult that is for you different sensation isn't it and if you're interested in discovering more about improving posture you can surf our Channel and find more videos on this topic don't forget to subscribe and click on the Bell so you get our notifications
#8min #exercises #hunchback #perfect #posture
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