Kyphosis is a condition in which you have a curvature or rounding in your upper back. Kyphosis is sometimes referred to as a dowager's hump. According to MayoClinic.com, there are several types of kyphosis: postural, in which improper posture leads to a rounding; structural, in which your spine is abnormally shaped, and kyphosis, which is brought on by osteoarthritis. Postural kyphosis can be caused by a weakness or tightness in your core muscles. One of the treatments for postural kyphosis is back and core-strengthening exercises.
90-Degree Back Stretch
The 90-degree back stretch works out the lats muscles in you upper back, loosening them up and making you stronger and more able to stand straight with a normal posture. According to the American Council on Exercise, the only equipment you need for this exercise is a table. Plant your feet a shoulder's width apart from each other, tighten your stomach muscles and keep your shoulders back and straight. Bend your knees slightly as you bend at the hips with your arms out straight in front of you. Place your palms and forearms on the table to give you support as you strive to arrange your body in a 90-degree angle. Your arms should remain straight with your head face down and tucked between your arms. Keep your back as straight as you can in a horizontal position. Hold the position for as long as you can, aiming for 15 to 30 seconds.
Flying Superhero Stretch
The superhero stretch uses the muscles in your back, hips and shoulders and can help loosen tight muscles that contribute to postural kyphosis. The exercise gets its name from the position you take; you'll look like a superhero flying through the air, though this stretch is done on the floor. Lie down on your stomach on the floor; use a mat or blanket for padding. Your legs should be stretched out fully with your toes touching the floor and soles of your feet pointing up. Extend your arms in front of you, palms together as if you were clapping your hands. Contract your stomach muscles and lift your lower legs slightly by pressing your hips down into the floor. At the same time, raise your arms off the floor, keeping your head face-down and pressed snugly between your arms. Try to hold the position for a few seconds without moving your head or wobbling your arms and legs.
Snake Stretch
The snake stretch strengthens your back and your abdominal muscles to support your spine and give you a stronger core, which can help postural kyphosis improve.Lie down on your stomach with your legs extended as in the superhero stretch. Bend your elbows and place your palms on the floor right under your shoulders. You'll look like you're going to start a push-up except your legs are flat on the floor. Push against with the floor with your hands and your hips to lift the top half of your body up as far as you can without lifting your legs. Hold the pose for at least 15 seconds; you'll feel the stretch in your chest, stomach and back.
Chest Stretch
Another chest stretch that loosens tight muscles and makes a normal back posture easier is the chest stretch. Lie down on your back on the floor with your knees bent and your hands clasped behind your head. Push your elbows--which are bent--further into the floor while keeping your shoulders, buttocks and feet planted on the floor. You'll feel a pull in your chest and under your arms.
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