If your mother ever told you that if you stayed hunched over you might get caught in that position, you were right to a point. Everyday choices you make about body posture and position, even things as simple as sitting or standing, have a very real impact on postural kyphosis.
What is kyphosis?
The key to understanding this condition is in its name: the natural curve in the thoracic spine, the section between the lower back and neck, is called kyphosis. If that curve is exaggerated by poor posture, as opposed to a traumatic injury or medical condition, it is called postural kyphosis.
The good news is that if the condition is caused by poor posture, it can be treated, or at least improved, by promoting habits that contribute to good posture. It’s not just about standing upright, experts say some common symptoms of kyphosis can be rounded shoulders forward, back pain, fatigue, tight hamstrings, and a stiff spine. In rare cases and over time, kyphosis can also progress to symptoms including numbness or tingling, loss of feeling, and difficulty breathing.
Although dorsal kyphosis can be improved by doing exercises at home, it’s always best to do this kind of thing under the supervision of medical professionals, because they can examine you to make sure nothing else contributes to your symptoms.
In general, all you need to find someone with a kyphotic stance is to take a quick look at your classroom or office. You will see many people with a rounded back or excessive curvature of the upper part of the spine. And it can occur at any age.
Although some cases are caused by osteoporosis or other spinal abnormalities, in many cases this rounded posture can be corrected with the right combination of stretching and strengthening. We recommend trying these exercises to target the postural muscles (shoulder blades and vertebrals).
7 exercises and stretches to correct posture
Stand up paddle
According to the American Academy of Orthopedic Surgeons, foot rowing exercise is effective in targeting the lower and middle trapezius. These muscles help to unite (retract) and lower (depress) the shoulder blades, fighting the development of kyphosis.
- Secure a resistance band around the back of the door knob and close the door to hold it firmly.
- Holding one end of the band in each hand, stand a few steps from the door so the band is taut.
- Simultaneously, pull each end back as you bend your elbows and squeeze your shoulder blades. The movement should mimic the movement of rowing a boat’s oars.
- Hold tight for a second or two before returning to the starting position, and be sure not to shrug your shoulders up as you complete the movement.
Stretch your pecs
Although weakness in the shoulder blade muscles may play a role in the development of kyphosis, a lack of flexibility may also be to blame. According to a May 2013 review published in the British Journal of Sports Medicine, stiffness in the pectoralis minor (the muscle of the chest that is inserted into the front of the shoulder) can cause rounding or protraction of the shoulder blades.
The following stretch can help improve flexibility in this important postural muscle.
- Stand in the middle of a door with your palms forward and your arms out to the sides and slightly below shoulder level.
- With the palms of your hands touching each side of the door frame, slowly lean forward until you feel a low to moderate pull on the front of your shoulders or chest.
Try some “T” elevations
As we said before, the middle and lower trapezius are important postural muscles. Experts have discovered that T-shaped exercise (also known as elevated horizontal abduction) is an effective way to strengthen this area using only a bed and a hand weight.
- Lie on your stomach with your arm hanging off the edge of a bed or table.
- Start by lowering the shoulder blade without tightening the neck muscles.
- Keeping the scapula fixed, raise your arm to one side until it is parallel to the ground and the palm is down.
- Hold this position for a second before going down again. Perform three sets of eight repetitions on each side up to three times per week.
Add chin exercises
Although chin curls do not directly affect the middle (thoracic) spine, they target other neck muscles that tend to be weak in people with a humpback posture. This exercise helps strengthen these muscles (called deep cervical flexors) and can help reverse the forward head posture that often accompanies the hunched back.
- Sit in a chair and look into a mirror.
- Place a finger on your chin. Without moving your finger, pull your neck and chin back away from your finger. If you are completing the movement correctly, it will appear that you are drawing a double chin.
- Hold this position for a second or two before relaxing.
Back extensions
This exercise gives you an opportunity to practice the scapular retraction and fall you’ve been working on, while strengthening your spine erection, the muscles, which help extend and stabilize the length of the spine.
- Lie on your stomach on a yoga mat, towel, or other comfortable surface. To start, keep your arms at your sides.
- Check to make sure your chin doesn’t stick out – you should be facing the ground, not forward.
- Bring your shoulder blades back and down, as you’ve been practicing, and lift your shoulders a few inches off the ground. This shouldn’t be a big move; your abdomen will remain in contact with the ground.
- Hold this position as you slowly count to three, then repeat. As you progress, you can increase the waiting time and the number of repetitions.
- Eventually, you’ll be able to do this exercise with your arms extended directly over your head (like Superman flying), which makes training much more difficult.
Act like Superman
In addition to the shoulder blade muscles, the small muscles that line each side of the spine can also help improve posture. These structures, called erectors of the spine, help extend the back and prevent kyphosis. Superman’s exercise is an effective way to attack these spinal muscles.
- Lie on your stomach on the floor with a rolled towel under your forehead and both arms extended over your head.
- Start by raising your right arm and left leg in the air without lifting your head from the towel.
- When you can no longer lift your arm and leg, hold the position for about three seconds before lowering them back to the ground. Repeat the movement with the other arm and leg.
High scapular retraction
A systematic review from June 2016, published in the International Journal of Sports Physical Therapy, analyzed existing studies to identify which exercises produced the optimal proportions of muscle activity in scapular stabilizers. High scapular retraction was among the best for the lower trapezius.
- Stand in front of a wall, right next to the wall. Extend your arms up along the wall, keeping them as straight as possible.
- Squeeze the shoulder blades down and together; It can be helpful to imagine that you are squeezing a pencil between them. You can also have a friend put a finger between the shoulder blades and try to squeeze them, just make sure to lower them, not raise them.
