Two Simple Exercises to Fix A Hunched Back

Build Strength & Avoid Gollum Back!

Exercise Sum: 

   When many individuals acheive the deep squat they tend to suffer from what I call Gollum Back. A condition in which the upper back (thoracic spine) is in flexion and becomes hunched over. Something like this...

 
  Not too sexy right?....

Not too sexy right?....

   But there's good news! This is actually quiet an easy problem to fix. We just have to strengthen the muscles that help aid in extending the thoracic spine (Erector-spinae, Longissimus, & Trapezius muscle for example). Spinal segmentation and articulation of the thoracic spine is very helpful as well, but I'll save that for another post. 

 

Exercise Steps:

Step 1: Watch the full video from start to finish. Easy, I know!

Step2: Find a resistance band with medium tension. It doesn't have to be fancy to get the job done. 

Step 3: Find a wall....yeah that's kind of it. 

Step 4: Perform at least 3-4 sets of each exercise. For exercise #1 you can perform 4sets of 8-10 reps. For exercise #2 perform 1 set holding the isometric exercise as long as you can. Track that time and then perform it for another 2-3 sets. 

 

 

"keep on keepin' on"

- John S. 

 
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