Guide to Effective Exercises For Kyphosis

Exercises for kyphosis can be an effective way of treating this condition naturally. Kyphosis is a deformity that involves the rounding of the upper back. Although mild kyphosis may not cause any major problem, the severe cases can affect various organs, tissues and nerves of the body resulting in pain and other physical problems. Let us have a look at the causes and symptoms before moving on to the exercises for kyphosis.

What Are The Causes And Symptoms Of Kyphosis?

Thoracic kyphosis can be caused by factors such as poor posture, poorly designed exercise programs and internal organ stress. When the upper back is rounded more than 40 to 45 degrees, the person is said to suffer from kyphosis. The most common symptoms of this condition include the appearance of poor slouching posture with a hunched back, mild back pain, stiffness or tenderness in the spine and muscle fatigue. In most cases these symptoms may remain fairly constant and may not worsen with time. But in severe conditions, the symptoms may worsen and lead to an exaggeration of the hunch. In rare cases it may also lead to neuralgic symptoms such as loss of sensation and bladder control.

Our spine is composed of the vertebral bones that are held together by fibrous bands called ligaments. The vertebral column consists of neck vertebrae, thoracic vertebrae and the lumbar or lower back vertebrae. The lumbar vertebrae carry most of the body's weight.

Kyphosis is of three main types. Postural kyphosis, observed more commonly in girls than boys, is caused due to poor posture, weakening of ligaments and muscles in the back. Scheuermann's kyphosis occurs due to structural malformation of the vertebrae. Congenital kyphosis, the least common of the three, is a result of an atypical growth of the vertebrae during development before birth.

Exercises For Kyphosis Treatment

Choosing proper exercise for kyphosis is very important for getting the best results. One of the best exercises for kyphosis is the prone extension. This exercise should be done by lying face down on the floor, with the arms placed at your sides and the palms facing down. Then put both your feet together, squeeze your butt muscles and lift your chest as high as you can. Lift your arms while rotating them externally squeezing your shoulder blades together and downwards towards the middle of your back. Do this, while look straight in front, keeping your head aligned with the rest of your body. It is important to choose an exercise for kyphosis that corrects the weakness in the muscles extending up to the spine as well as forward head posture.

Another exercise to achieve good postural alignment and reduce strain on the muscles involves sitting at the edge of a chair with knees spread apart a little bit. Then as you perform a slight anterior pelvic tilt, rotate your arms so that the palms are facing forward. Then align your head with the rest of the body by retracting it and breathe naturally while holding this position. You can look forward to a healthy back and good posture after performing these exercises for kyphosis.