Kyphosis is a curvature of the spine that manifests as a rounded back. Scheuermann's kyphosis typically affects adolescents and younger people who are otherwise healthy, states Srs.org. The cause of this disorder is unknown, although genetics, obesity or damage of vertebrae due to overwork are thought to play a role. Back braces and exercises are two nonsurgical options for Scheuermann's kyphosis, although they are not guaranteed to fix your posture. Talk to your doctor or a physical therapist before beginning any exercises.
Mountain Pose
Your physical therapist will emphasize proper posture to begin to strengthen your back and core muscles. Yoga's "mountain pose" is an excellent way to learn proper postural alignment. Begin by standing with your feet together, or hip-width apart if needed. Inhale first into your abdomen and then up into your ribcage, until your chest rises slightly. Once your chest rises, pull your shoulders down and back, bringing your shoulder blades closer together. As you exhale, engage your abdominal muscles and rotate your tailbone under slightly. Ensure that your ankles, knees, hips and shoulders are in line. Hold your arms by your sides, activate your triceps muscles and face your palms forward.
Half and Full Locust Poses
Half and full locust poses strengthen the muscles surrounding your spine, lower back and legs. Srs.org mentions this exercise as being a potential part your physical therapy. Begin on the floor, lying on your stomach with your legs straight, feet together and your arms by your sides with your palms facing the ceiling. Place a pad or towel underneath your hips for comfort, if needed. Inhale, exhale and lift your upper body off the floor with your back and abdominal muscles. Raise your arms upward as well, pushing your shoulder blades towards each other. Keep your neck neutral. Hold this position for up to 30 seconds. Stop if you feel any pain. Once you are strong enough, lift your legs at the same time as your upper body for full locust pose.
Sphinx Pose
According to the Coastal Spine website, working your way up to the sphinx pose is an excellent way to stretch and strengthen your spinal muscles. Start by lying on your stomach on a mat or towel. Raise your upper body slowly, keeping your pelvis flat on the floor. Your end goal is to be able to place your arms at a 90-degree angle with your forearms on the floor, like a sphinx. The site recommends pushing up only as far as you can without pain.
