Gymnastics Tips and How-to's

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Hallowing and Humping Exercise

 

Hallowing and Humping exercise benefits the joints of the thoracic spine, chest and back muscles.

Hallowing and humping exercise helps to relieve the discomfort and fatigue, particularly in your back, by generating movement in those structures which are usually maintained in a limited posture during sedentary work.

The following are the steps for doing this exercise :

• Perform this exercise by standing.
• Keep one chair in front of you and push your chair hard against the desk so that it will not move when you lean on it for the exercise.
• You may alternatively lean directly on to the desk or bench.
• Then, stand about 1 metre behind the chair.
• Now, bend forward and grasp the back of the chair.
• Then, straighten your arms and back.
• Now, press your breastbone forwards towards the floor creating a slight “hollowing”. Don’t expect much movement, just sufficient so that you feel a slight stretch in your upper back, and hold this position for a count of 10.
• Then, arch your back up towards the ceiling “humping” and hold this position for a count of 6.
• Repeat this cycle 5 times.