Kyphosis Exercise to Help You Stand Tall!

Kyphosis or "hunchback" as some people call it means you have a rounded upper back that may be caused by something as simple as bad posture and slouching.

Generally people develop kyphosis from too much sitting. This contributes to weak abdominal muscles and tight hamstrings in the back of the legs.

This combination causes us to slouch and, over time, develop kyphosis.

The good news is that there are several exercises to help kyphosis.

The goal for kyphosis exercise for postural problems is to stretch the tight areas like the chest and hamstrings and to strengthen the weak areas such as the upper back and abdominals.

Stretching Exercises to help Kyphosis:

CHEST STRETCH

This kyphosis exercise can be helpful to stretch the tight and overly developed chest or pectoral muscles.

1. Lie on a mat with your knees bent and hands placed at the base of your skull.

2. Keep your shoulder blades and ribs connected to the mat and gently press your elbows down towards the floor feeling a pull across the front of the chest and under the armpits.

3. Release the elbows and then repeat for 5-8 times until the muscles release their tension.

HAMSTRING STRETCH

This exercise is helpful to stretch the hamstrings in the back of the upper leg so they elongate and stop pulling on the back.

1. Lying on your back with a rope or band wrapped around one foot and the other leg long and anchored to the mat.

2. Tension the strap and exhale as you bring your leg up until you feel a pull in the back of the upper thigh. Hold for 2-3 seconds then release to the floor again.

3. Repeat this for 6-8 repetitions on each leg trying to get a little more stretch each time.

Pilates Strengthening Exercises to help Kyphosis:

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Someone who has weak abs, tight chest and hamstrings, weak and overstretched upper back.

The beauty of Pilates is that it can work the core or abdominal muscles while simultaneously stretching and balancing out the spine.

The exercises shown in the Pilates ebook available here are perfect for realigning the spine and teaching you good posture and abdominal control.

DEEP BREATHING EXERCISE Find out more about how breathing exercises can help you to release the tension in your back and allow you to stand taller and move more freely.

UPPER BACK KYPHOSIS EXERCISE Learn these upper back strengthening exercises to help realign and strengthen those muscles important for your posture.