Kyphosis is a condition that causes the spine to curve into a C-shape, according to the American Academy of Orthopaedic Surgeons. Most commonly diagnosed in adolescence, kyphosis causes a person to appear hunched over. While the condition itself is not painful, it causes the body's muscles to weaken, which over time can cause pain. An exercise program can help strengthen the muscles and reduce pain associated with the curvature.
Chest Stretch
When a person experiences kyphosis, the chest and abdominal muscles can become weakened, which causes these muscles to feel tight and uncomfortable. This exercise from Pilates-Back-Joint-Exercise.com helps to reduce this pain. Begin by lying on your back with your feet on the floor. Place your hands behind your head. Press your shoulder blades on the ground and press your elbows to the floor as much as possible. You should feel the muscles stretching across your chest. After holding for several seconds, release your elbows into a more natural position. Perform five to eight repetitions.
Child's Pose
The child's pose is a yoga exercise that stretches a number of muscles in the body, including the abdominals, back, buttocks, thighs and hips, according to the American Council on Exercise. Many of these areas become tightened due to kyphosis, particularly the buttocks and abdominal muscles. The child's pose serves as a soothing way to stretch and stabilize these muscles. Begin in a kneeling position, then sit back, pressing the buttocks to the back of the legs. Lean forward and stretch the hands out as far as possible, placing your palms on the floor. Hold this position for five to 10 slow, deep breaths, which helps to deepen the muscle stretch. Slowly rise back up to your starting position, then repeat two times. This exercise is ideal for performing throughout the day when your muscles begin to feel tight.
Seated Crunch
A seated crunch is beneficial in the treatment of kyphosis for two reasons: it strengthens the abdominal muscles, and it involves spinal flexion, which moves the spine forward and stretches the vertebral column, according to ExRx, a health website specializing in kinesiology. You can perform this exercise with or without the assistance of an exercise machine. Begin in a seated position and place your hands behind your head. Lean back slightly, then crunch forward, bringing your head closer to your knees. Stop before your head curves over and strains your neck. Repeat eight to 10 times, rest and then perform another set.
