Thoracic kyphosis is a hyper-curvature of the upper back that causes the back to round and the shoulders to fall forward. Kyphosis can be a progressive disorder, which if not treated can lead to a hunchback appearance. According to MayoClinic.com, severe cases can also cause problems with the lungs, nerves and other organs. Treatment ranges from simple at-home exercises for mild cases to surgery for severe cases.
Back Extension
One of the best ways to correct kyphosis is with exercises that strengthen the muscles of the upper and middle back, notably the trapezius, rhomboids and scapulae muscles. Most exercises that put the back into extension will encourage strengthening of these muscles and will also encourage opening of the chest muscles; tight chest muscles are often a contributing factor in kyphosis.
You can use a back extension machine at the gym, or you can perform a simple back extension exercise at home. To do this, lie on your stomach on the floor with your arms extended out to either side, palms facing down. Engage the muscles of your legs and upper back, and lift your arms, chest, and legs up off the floor as if your body is an airplane. Draw your shoulder blades into each other and broaden across your chest. Count to five and then release. Repeat for five sets.
Foam Rolling
Kyphosis can be cause by hyperactivity of the muscles of the upper back, so it is important to encourage the release of the muscles on a regular basis. Foam rolling, also known as myofascial release, is a simple technique that uses a foam cylinder to massage and relieve tension in hyperactive muscles. You can purchase a foam roller at any sporting goods store.
Place the foam roller on the floor and lie on top of it on your back. Bend your knees and place your feet flat on the floor and then roll forward or backward on the roller until it is just beneath your upper back, or the area where your spine curves forward. Let your head and arms release down towards the floor, allowing your back to arch over the roller. Hold here for one to two minutes. You can also make small movements forward and back over the roller.
Chest Stretch
Strengthening the upper back and releasing tension in the muscles of the upper back is effective only when combined with exercises that stretch the muscles of the chest. Tight chest muscles pull the shoulders forward and encourage further rounding of the back. To perform a simple chest stretch at home, stand in a doorway, about arm's length from one side of the frame and extend your arm out from your shoulder so that your palm is flat on the wall just inside the door frame. Press your palm gently against the wall as you step your inside foot forward about 12 inches and twist away from the door frame. You should feel a gentle stretching across your chest. Hold here for 30 seconds and then switch sides, using the other side of the doorway to stretch the other side of your chest.
