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Back Pain Center

Physio Exercises to Straighten Rounded Back

by
author image Nick Ng
Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.
Physio Exercises to Straighten Rounded Back
A physiotherapist is instructing a woman on a back exercise and pulling her shoulder blades in. Photo Credit kzenon/iStock/Getty Images

Overview

According to Anthony Carey, M.A., founder of Function First in San Diego, California, excessive curvature in your upper spine is called kyphosis, which is commonly known as a rounded back. Common problems associated with kyphosis include pain in the back, hips, shoulders and neck, weak abdominal and hip muscles, arthritis and bursitis. Although physio exercises may not put your spine back into its normal position, they can prevent further rounding and deterioration of your spine. As with any exercise regimen, consult with your physician before beginning.

Table Top Stretch

This exercise passively pulls your shoulder blades together while stretching the posterior fascia line, which runs from the shoulders down your torso and hips and into the back of your legs and Achilles tendons. According to Ann and Chris Frederick, authors of "Stretch to Win" a fascia line is a series of connective tissues and nerves that moves your body in certain patterns, such as bending backward and forward and rotating your body.

Stand about an arm' s distance away from a wall with your legs shoulder-width apart. Place your hands on the wall, and bend forward at your hips, keeping your arms straight. Bend forward until your spine is parallel to the ground. You should feel your shoulder blades pull together and a stretch that runs from your armpits through your back and down to your buttocks, hamstrings and calves. Hold the stretch for five deep breaths, and stand back up. Repeat the stretch three more times.

Doorway Chest Stretch

This exercise stretches your chest and anterior shoulder muscles while maintaining a tall posture. Stand between a doorway, and place your arms on each side of the doorway bent at 90 degrees. Place your right leg in front of your left leg, making sure all of your toes are pointing forward. Lean your body slightly forward until you feel a stretch in the front of your body; your shoulder blades will come together naturally. Hold the position for five deep breaths. Switch legs, and hold the stretch for another five breaths.

Frog Pullovers

This exercise increases the extension of your lower and upper back while increasing the arch of your lower back. Lay on the ground with your knees bent and the soles of your feet together. Place your heels as close to your groin as possible, and relax your knees. You will feel a stretch in your inner thighs and in your back's lower arch. Lace your fingers together, and extend your arms in front of you. Exhale slowly as you reach your arms above your head. Go only as far back as you can while keeping your arms straight, and pull your arms forward when your elbows start to bend. Repeat the movement for three sets of 10 reps.

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