Exercises to Correct Kyphotic Posture

只是一个快速一瞥平均一堂课sroom or office is typically all you need to find someone withkyphotic posture.Kyphosis, which refers to excessive rounding or curvature of the upper portion of the spine, can lead to a hunched over posture and may occur at any age.

While some cases of kyphosis are actually caused by osteoporosis or other spinal abnormalities, in many cases this rounded posturecan be fixedwith the proper mix of stretching and strengthening. Try kyphosis exercises to target your postural muscles and to assist you in standing up taller.

According to theAmerican Academy of Orthopaedic Surgeons, thestanding rowexercise is effective at targeting the middle and lowertrapezius. These muscles help bring together (retract) and lower (depress) your shoulder blades, combating the development of kyphosis.

1. Secure a resistance band around the back of a doorknob and close the door so it is firmly held.
2. Holding one end of the band in each of your hands, stand a few steps away from the door so the band is taut.
3. Simultaneously pull each end backward as you bend your elbows and squeeze your shoulder blades together. The motion should mimic the movement of rowing the oars of a boat.
4. Hold the squeeze for a second or two before returning to the starting position, and be sure not to shrug your shoulders upward as you complete the motion.
5. Complete three sets of eight repetitions of these rows up to three times each week.

Read more:12 Moves for a Stronger Core and Better Posture

While weakness in your shoulder blade muscles can play a role in the development of kyphosis,a lack of flexibilitymay also be the culprit. According to a May 2013 review published in theBritish Journal of Sports Medicine, tightness in thepectoralis minor(the chest muscle that inserts into the front of your shoulder) can lead to rounding or protraction of the shoulder blades.

The followingpec stretchcan help improve flexibility in this important postural muscle.

1. Stand in the middle of a doorway with your palms facing forward and your arms extended out to the sides and slightly below shoulder level.
2. With your palms contacting each side of the door frame, slowly lean forward until you feel a low- to moderate-level pull in the front of your shoulders or chest.
3. Hold this stretch for 30 seconds before relaxing; Complete three repetitions several times each day.

As mentioned, themiddle and lower trapeziusare important postural muscles. The American Academy of Orthopedic Surgeons found that theprone T exercise(also known asprone horizontal abduction) is an effective way to strengthen this area using only a bed and a hand weight.

1. Lie on your stomach with your arm hanging off the edge of a bed or table.
2. Begin by bringing your shoulder blade down and back without tensing your neck muscles.
3. Keeping your scapula set, raise your arm out to the side until it is parallel to the floor and your palm is facing straight downward.
4. Hold this position for a second before lowering back down again. Perform three sets of eight repetitions on each side up to three times per week.

Read more:Swayback Posture Exercises

Whilechin tucksdon't directly affect your middle (thoracic) spine, they target other muscles in the neck that tend to be weak in individuals with ahumped-back posture. According to theCleveland Clinic, this exercise helps strengthen these muscles (called thedeep cervical flexors) and can aid in reversing the forward head posture that often accompanies a hunched back.

1. Sit in a chair and face a mirror.
2. Place a finger to your chin. Without moving the finger, retract your neck and chin backward away from the finger. If you are completing the motion correctly, it will look like you are giving yourself a double chin.
3. Hold this position for a second or two before relaxing. Try to do three sets of 10 chin tucks each day

In addition to the shoulder blade muscles, tiny muscles that line each side of your spine can also contribute to improved posture. These structures, called yourerector spinae, help extend your back and prevent kyphosis. According to theMayo Clinic, thesuperman exerciseis an effective way to target these spinal muscles.

1. Lie on your stomach on the ground with a towel rolled under your forehead and both arms extended over your head.
2. Begin by lifting your right arm and your left leg in the air without lifting your head off of the towel.
3. When you are unable to raise the arm and leg any higher, hold the position for about three seconds before lowering them back to the floor. Repeat the movement with the other arm and leg.
4. 继续交替之前completed 10 repetitions on each. Again, attempt to do three sets of the superman exercise up to three times each week.

While a January 2014 systematic review published in theArchives of Physical Medicine and Rehabilitationfound that kyphosis exercises may provide some benefit in people with poor posture, this may not always be the case. Because some cases of kyphosis are actually caused byspinal abnormalities or weakness in the spinal bones themselves, strengthening and stretching may not always work.

Read more:Exercises to Strengthen the Paraspinal Muscles

If your kyphosis seems to be worsening or you are experiencingnumbness, tingling, pain or weaknessin your spine, arms or legs, it's important to speak to your doctor. Further testing may be necessary to diagnose the cause of your condition andother interventions like bracingor surgery (in rarer cases) may be necessary to properly treat it.