Kyphosis Exercises

Kyphosis or commonly known as 'hunch back' is basically rounding of the back usually in the mid thoracic area of the spine and sometimes in the neck also. This deformity can be either the result of degenerative diseases (like arthritis), development problems, osteoporosis, injury, trauma or too much of sitting in one place. It mainly develops in people having weak abdominal muscles and tight hamstrings in the back of the legs, resulting in bad body posture, mild back pain, stiffness or tenderness in the spine, muscle fatigue and slouching. Though there are different methods of treating kyphosis like medications and even surgery, one of the safest ways to treat this deformity is kyphosis exercises. Kyphosis treatment exercises work by stretching the stiff areas like the chest and hamstrings and strengthening the weak areas like the upper back and abdominals.

Exercises for Kyphosis

Postural Kyphosis Exercises

Postural kyphosis is one of the most minor type of kyphosis that develop during adolescence. Here are some strengthening exercises, focusing the posture muscles of the trapezius and rhomboids.

Shoulder Blade Squeeze
For this exercise, you need to sit on a stool and tuck your chin to the chest. Now keeping your chest high, draw your shoulder blades together and hold for a couple of seconds and repeat.

Hamstring Stretch
To perform this exercise, lie on your back with a rope or band wrapped around one foot and the other leg stretched and anchored to the mat. Tension the strap and breath out, while taking your leg high until you feel a pull in the back of the upper thigh. Remain in this position for a couple of seconds and then release to the floor again.

Reverse Fly
For this exercise, you will require a lightweight set of dumbbells. Keeping your back straight and abs tight, sit on a stool and hold the weights. Now bend over with head down and the weights below your knees. Lift your arms out to the sides up to shoulder level, while compressing the shoulder blades together. When doing the exercise, ensure that your elbows are bent and your arms are not lifted higher than your shoulder level.

Cervical Kyphosis Exercises

Cervical kyphosis is another type of kyphosis where the normal curve of the neck begins to straighten. These exercises are mainly performed to overcome a deformity in the curvature of the cervical spine.

Stretching of Cervical Flexors
For doing cervical flexion and extension, you need to tuck your chin in and slowly bring your head down and forward. Try to touch the chin to your chest and then bend your head backward. Now to perform lateral flexion, keep your head straight, and slowly take your right ear toward your right shoulder. Likewise bring your left ear to your left shoulder and repeat.

Cervical Spine Stretches
Here are some simple cervical spine stretches that will restore your ability to turn your head and have your chin right above your shoulders.

• Turn your head to the right as far as possible and hold for a few seconds. Similarly turn your head to the left and hold for same number of seconds.
• Stand with your feet shoulder width apart and keep your hands behind your head. Bend your upper back region from side to side and take your elbow upward with each stretch. Hold each stretch for a few seconds and relax.
• Again stand with your feet shoulder width apart and keep your hands behind your back. Deeply breathe in, and stand on your toes while pulling downward as if you are trying to touch the floor with your knuckles. Hold the position for a couple of seconds and relax.

It is recommended to perform these exercises three to four times a week, doing three sets of 12 repetitions. If you are a beginner, it is better to practice these back exercises under the directions of your doctor's or physical therapist for best results.