Exercises to Improve Postural Kyphosis

 Kyphosis is a condition where the spine curves forward excessively in the upper back, causing a rounded or hunched appearance.

Improving kyphosis involves a combination of exercises, posture correction, and lifestyle changes. Here are some ways to improve kyphosis:

Strengthening & Stretching exercises

1.Shoulder Blade Squeezes: Sit or stand with your arms relaxed at your sides, then squeeze your shoulder blades together and hold for a few seconds before releasing. Repeat for 10-15 reps.   

                         

2.  Wall Angels: Stand with your back against a wall and your arms bent at 90 degrees with your elbows at shoulder height. Slowly raise your arms up the wall, then lower them back down. Repeat for 10-15 reps. 

 

3.  Prone Cobra: Lie face down with your arms at your sides and your palms facing up. Slowly lift your chest and arms off the ground, squeezing your shoulder blades together. Hold for a few seconds before lowering back down. Repeat for 10-15 reps.

4. Thoracic Extension: Sit on the floor with your legs crossed and your hands behind your head. Slowly lean back and arch your upper back over a rolled-up towel or foam roller, then return to the starting position. Repeat for 10-15 reps.

 5.Cat-Cow Stretch: Get on your hands and knees and alternate between arching your back up towards the ceiling (like a cat) and lowering it down towards the floor (like a cow). Repeat for 10-15 reps.

6.  Posture correction: Improving posture can help reduce the strain on the upper back and improve kyphosis. Tips for improving posture include sitting up straight, keeping the shoulders back and down, and keeping the chin level.        

   Lifestyle changes: Maintaining a healthy weight, avoiding prolonged sitting, and engaging in regular exercise can also help improve kyphosis.

 

Seek Spine Specialist help: If the kyphosis is severe, seeking professional help from Spine Specialist may be necessary. They can provide personalized exercise and treatment plans to help improve kyphosis.

It's important to note that improving kyphosis may take time and consistency. 

A combination of exercises, posture correction, and lifestyle changes may be needed to see significant improvement.

For More Details, Consult: