Why the elderly are prone to hunchback and how to prevent hunchback in the elderly

　　No matter what level of actor you are, if you want to play an older person elderly , the first thing to do is to make a hunched posture. A hunchback is indeed an obvious image characteristic of the elderly. Although most elderly people will have a hunchback problem, many people are puzzled about the reasons for this phenomenon. Therefore, people often ask why the elderly are prone to hunchback? How can the elderly prevent hunchback? Next, I will introduce them one by one for your reference.

　　Reasons why the elderly are prone to hunchback

　　The skeleton is the scaffold of the human body, and the spine is the central axis, which is composed of more than 30 vertebrae connected in a regular manner. Normally, it has 4 physiological curvatures. The neck segment is convex forward, the thoracic segment is convex backward, the lumbar segment is convex forward, and the sacrococcygeal segment is convex backward. A hunchback occurs when the spine is bent forward too much. Most hunchback that occurs in old age is caused by spinal degeneration.

　　After the human body matures to a certain period, it gradually ages. The nucleus pulposus of the intervertebral disc between the spinal vertebrae begins to degenerate after the age of 20, and the annulus fibrosus begins after the age of 30. The moisture content decreases and the elasticity decreases. The front of the spine carries a lot of weight, and the body moves forward more often, which causes the intervertebral disc tissue to squeeze to the rear, causing the intervertebral space to become narrower in the front and wider in the back. The sum of many space changes causes the spine to bend forward.

　　on the other hand, female 45 years old, male After the age of 50, the body's bone metabolism tends to be in a negative balance, and the decomposition rate is faster than the reconstruction rate, leading to osteoporosis. The vertebral bodies of the spine are mainly composed of cancellous bone. Under the long-term effects of body weight and strength, they may collapse and become flattened slightly. Similar to changes in the intervertebral space, the vertebral bodies are narrow in front and wide in the back, causing the spine to bend forward.

　　As age increases, the physiological curvature of the spine in the elderly changes significantly. The lumbar lordosis disappears or even reverses kyphosis, the thoracic kyphosis increases, and the neck stretches forward, forming the typical hunched posture of the elderly.

　　How to prevent hunchback for the elderly

　　Most elderly people with hunchbacks are not disease It is caused by aging. Anyone with no damage to the spine and shoulder and back bones can use the following methods to improve it.

　　1. Grasp the back of the chair and lift your chest

　　Sit on a chair with a backrest, grab both sides of the chair with both hands, keep your upper body upright, hold your head high, and hold your chest high. Hold this for 10 to 15 minutes each time, 3 to 4 times a day.

　　2. Hold the stick with both hands

　　Sit or stand, hold a gymnastic stick or a stick longer than shoulder width with both hands, place it on the shoulder and back, raise your chest and raise your head, stop when you feel the muscle soreness in your shoulder and back, do it once a day in the morning and evening.

　　3. Lie on your back on the bed

　　Place a 6 to 10 cm thick mat on the protruding part of the hunchback. Relax your whole body, straighten your arms, palms facing up, and stretch your shoulders. Maintain this posture for more than 5 minutes. Do this 2 to 3 times a day.； Also available in sleep Try sleeping on a hard bed without a pillow for 10 to 20 minutes each time.

　　4. Eat more dishes high in calcium to supplement calcium.

　　Such as various soy products and beans, drink a bottle of high-calcium milk, a large bowl of soy milk, etc. every day. If necessary, you can take some calcium tablets or liquid calcium capsules. This can prevent osteoporosis caused by insufficient calcium (prevent fractures, bone cracks, etc.), and also help improve "hunchback".

　　5. Sleep more on hard beds

　　You should develop the habit of sleeping on a hard bed. Sleeping position is also very important when sleeping. It is best to lie on your back on a hard bed so that your back can bear the force of the hard bed. If you want to sleep sideways, don't let your back bend. Otherwise, it will become a habit over time and easily lead to "hunchback".

　　6. Take big steps with your head held high and your chest high

　　When going out for a walk or running errands, it is best not to put your hands behind your back, which is commonly known as walking with your hands behind your back. In this way, the head will be lowered unconsciously and the back will be bent. After forming a habit, it is easy to cause "hunchback". Whether the elderly go out for a walk or go shopping or do errands, they should hold their heads high, chest high, swing their hands and take long strides. This way, they can look confident and avoid "hunchback".

　　7. Stand against the wall

　　Keep your heels together, clamp your knees with your legs and push back slightly, tighten your buttocks muscles, draw in your lower abdomen slightly, and lift your chest naturally. Your shoulders should be flat and slightly stretched back, your arms should naturally droop lightly against your sides, your neck should be straight and close to the collar, your chin should be slightly retracted, and your head should be raised. Both heels, calves, buttocks, shoulders and the back of the head are all close to the wall. You can stand on the wall 1 to 2 times a day, for about 10 minutes each time.

　　8. Carry out some conscious anti-humping measures exercise

　　You can use backrest chairs, fitness equipment, etc. to properly exercise the spine, shoulder and back bones. The elderly can sit on a backrest chair, grasp both sides of the back of the chair with both hands, hold the head high and chest up, and keep the spine straight. Do this for about 10 minutes each time, 3 times a day. It is also very effective for the elderly to use parallel bars to exercise the spine, shoulder and back bones. The method is to lean against a lever in the parallel bars, hold it with both hands, lean back moderately, and consciously correct the spine to prevent forward leaning. This method can be done three or four times a day.