You can do this against the humpback

A rounded back is often the result of a lack of exercise in daily life, frequent sitting or one-sided movements. “If you stay in a hunched position for too long, our muscles adapt,” says Frey. In particular, the chest muscles shorten and the abdominal muscles weaken. According to Frey, office work and excessive smartphone use with a bent stance encourage slouching.

If the head and shoulders are tilted forward, this affects the neck muscles. “Compared to a normal stance, our neck is subjected to up to five times more stress when our back is hunched,” says Frey. Such poor posture can lead to tension or stiffness in the neck area, trapezius muscle, or between the shoulder blades. “Ignoring this tension results in pain that can radiate to the back of the head.” A hunched posture also causes the chest to narrow. “This can lead to reduced respiratory volume and breathing difficulties.”

According to Frey, you have to make sure your upper body is at a 90-degree angle to your thighs when sitting. It also helps to keep your feet firmly on the ground. “The upper body straightens automatically.” Frey recommends moving as often as possible. “A standing desk can help with that.” He advises against the so-called flat holders in the form of bandage-like “Gstältli”. “They only serve as passive fixes.” It is much better to actively practice a straight posture with certain exercises. “After just a few weeks, you can see an improvement in your posture.”

Exercises that strengthen the muscles along the spine:

• back bends: Lie face down on a mat with your arms extended overhead. Lift your upper body slowly and as much as possible. 10 to 20 reps.
• shoulder rotations: Stand shoulder-width apart, extend your arms at right angles to your sides (picture) and slowly turn back. The effect is amplified by weights in the hand. 10 to 20 reps.
• Exercises with the fascia roller: Lie on your back on a foam roller, relax your neck and stretch your arms up so that chest tension is as wide as possible. Stay like this for two minutes, then consciously stand up straight. Repeat two to three times.