Kyphosis involves forward curvature of the upper back and results in a "hump back" appearance, according to the University of Virginia Health System. Postural kyphosis occurs because of muscular imbalances, slouching and poor posture. While the Mayo Clinic reports that the condition is not progressive and may amend itself, there are exercises and stretches that alleviate symptoms and help correct the condition.
Seated High Back Row
According to Mayo Clinic, persons with postural kyphosis have weak upper back muscles. Hunching forward forces the upper back muscles, including the trapezius, into constant extension. Strengthening the upper back muscles helps correct postural kyphosis. The American Council on Exercise recommends the seated high back row to strengthen the trapezius muscles. To do this exercise, loop a resistance band around a sturdy object or ask a partner to hold the middle of the band. Sit on the ground, bend your knees and rest your feet on the floor. Hold a handle in each hand, tighten your abdominal muscles and straighten your back. Lift your arms six inches above your legs and turn your palms towards the floor. Lean back slightly, straighten your arms and pull your shoulder blades down and together. Slowly, pull the handles next to your chest. Extend your arms in front of you and repeat until you complete 15 repetitions.
Stability Ball Stretch
According to Yoga Journal's article "Break Out of Your Slump," when the back muscles are in a constant stretch, they cause muscles in the front of the body to tighten and remain in a state of constriction. Someone with postural kyphosis experiences tight and shortened muscles on the front of the body--the chest, anterior deltoids and the abdomen. It is important to loosen up the front of the body and strengthen the back of the body when correcting postural kyphosis. The stability ball stretch lengthens the chest, abdomen and the anterior deltoids. To do this stretch, sit on the middle of a stability ball. Very carefully, lie backwards on the ball. Allow your hips, lower back, upper back and head to wrap around the ball. Next extend your arms over your head, reaching towards or even touching the ground. Changing your arm position shifts the stretch's focus. Overhead, your shoulders experience the stretch, while moving your arms to the sides of the ball stretches your chest muscles. In either position, you are stretching your abdominal muscles.
Ball Plank
Children's Mercy Hospital & Clinic recommends that people with postural kyphosis do core exercises that strengthen the lower back and abdominal area. Normally, the lower back forms a "C" shape curve. According to the University of Maryland Spine Program, postural kyphosis causes excessive curvature of the lower back; core exercises strengthen the lower back and help it return to its natural state. The stability ball plank builds core strength. To do this exercise, kneel behind a stability ball and dig your elbows into the center of the ball. Extend your legs behind you and lift onto your toes. Adjust your hips so that they form a straight line with your heels and shoulders. Align your shoulders with your elbows. Hold in this position for 30 seconds and release.
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