Kyphosis Exercises


Staff member
Commonly known as ‘hunch back’, Kyphosis is the rounding of the back usually in the mid thoracic area of the spine and sometimes in the neck as well. The deformity can be caused because of some developmental problems, degenerative disease, osteoporosis, injury or trauma. Too much sitting at one place can lead to weakening of the abdominal muscle and tight hamstrings in the back of the legs, which results in bad body posture, mild back pain, stiffness in the spine, muscle fatigue and slouching. There are many medications and surgeries that can cure the problem for a person, but one of the safest ways to treat this deformity is Kyphosis exercises. These exercises involve stretching of the stiff areas and provide strength to the weak muscles of the body. Here are few exercises for Kyphosis to improve the deformed posture.

Exercises For Kyphosis

Shoulder Blade Squeeze

This is a very effective exercise for Kyphosis. Sit on a stool and tuck your chin to your chest. Pull your shoulder blade together, while keeping your chest high. Hold for 5 sec before resting and repeat the exercise again.

Reverse Fly

This exercise involves the usage of light weight dumbbells and requires little motion. While performing the exercise keep your back straight and abs tight. Sit down on a stool with the weight. Now, holding the weights, bend over with your head down and the weights below your knee. In the same position raise your arms out to the sides of the shoulder level, squeezing the shoulder blades together. Make sure that your elbows are bent and your arms don’t go beyond the shoulder level.

Lateral Raises

This is kind of a difficult exercise as it is performed by keeping the arms straight. For performing the exercise, get a pair of light weight dumbbells. Grip the dumbbells in your arms and rotate your arms in a way that your elbows face outward and not downward. Make sure that your elbows are only slightly bent, and lift your arms straight out. Your arms should not be raised above your shoulders. When your arms have reached the shoulder height, lower them and repeat again.

Dumbbell Shrug

This exercise calls in for a light weight dumbbell use and just a small range of motion. To perform the exercise, you need to stand with your feet shoulder-width apart. Holding the dumbbells at your sides, lift your shoulder as high as possible but make sure you do not roll them. Hold the position for sometime. Now, lower the shoulders. Repeat the exercise.

Stretching Of Cervical Flexors

To perform this stretching exercise you need to tuck in your chin and slowly bring down your head. Try touching your chin to your chest and then bend your head backward. Now to perform the lateral flexion, keep your head straight taking your right ear towards your right shoulder. Repeat the same for the left ear as well.

Cat Stretch

Bend down on your hands and knees on the floor. Let your back and abdomen sag towards the floor. Then slowly arch your back, as if you are pulling your back and abdominal towards the ceiling. Return to the starting position and repeat the exercise.

Upright Row

This exercise is for the upper back, shoulders and biceps, all at once. While performing this exercise, keep your hands close together and use a short range of motion to get the most effective and safest shoulder workout. Stand with your feet shoulder-width apart and hold the weights waist high with your palms turning inward. Pull the weights up, until they touch the chest, while your elbows bending. Keep your waist straight and your elbows above the shoulder, while performing the exercise.