Kyphosis is a disease affecting the middle part of the thoracic area of the neck and spine that causes the spinal column to become more round than straight. It may be due to sitting a lot, an accident, osteoporosis, congenital defects or diseases that cause joint degeneration. People that do not have proper posture may suffer from kyphosis, especially if they have back problems and weak abdominal muscles. Treatment involves exercises designed specifically to combat the disease, as well as surgery and medication. Exercises focus on strengthening the abdominal muscles and the back while stretching hamstrings and chest muscles to improve posture.
Exercises For Postural Kyphosis
* Postural kyphosis is relatively minor, typically developing during the adolescent years. Exercises focus on strengthening the rhomboids and trapezius.
* Shoulder Blade Squeeze- Tuck your chin next to your chest while in a sitting position. Bring the shoulder blades toward each other. Hold the position momentarily, for just a few seconds. Repeat the exercise again once you have taken a couple of seconds to rest in between exercises.
* Hamstring Stretch- Lie down on your back. Wrap a rope around one foot. Keep the other leg straight on the mat. Bring your elevated foot up until the rope tightens and you feel the tension in the upper thigh. Hold the position for a short time and then gently lower your leg back down to the floor. Remove the rope and place it on the other foot. Repeat the exercise with the other foot, following the same guidelines as you did with that foot.
* Reverse Fly- Find some light weights. Tighten your abs, sitting up straight while holding the weights. Bend forward until the weights are below knee level, making sure you are looking at the floor. Bring your arms out and up to the level of your shoulder. Keep your arms bent so that you do not lock your arms. Exercise caution not to lift your arms higher than shoulder level.
Exercises For Cervical Kyphosis
Cervical kyphosis causes the neck to become abnormally straight, making it difficult to maintain mobility.
* Stretching of Cervical Flexors- Move your head forward and down slowly with your chin tucked next to your chest like you are looking at the floor. Then slowly move your head back. For lateral mobility, maintain a straight posture while touching your right shoulder and ear together. Make sure that your shoulder is stationary and you are doing the work with your neck. Repeat the exercise on the left side.
* Cervical Spine Stretches- These exercises are designed to help your neck function normally. Turn your head to one direction as far as you can and hold the position momentarily, for a matter of seconds if you are able to maintain it. Repeat the exercise while looking the other direction.
Stand up, lining up your stance with your shoulders. Put your hands on the back of your head while bending to the side. Keep your elbows lined up with your body. Hold the position momentarily and repeat on the other side.