Kyphosis is an abnormal rounding of the upper spine; sometimes the condition is referred to as roundback of the spine or a dowager's hump. Some types of kyphosis are structural; that is, your spine is deformed and may require surgery to correct, according to the American Academy of Orthopaedic Surgeons. Postural kyphosis is a version of the condition in which your muscles are weak, leading to improper posture and a curved back. Pilates, a yogalike type of exercise that incorporates inner focus along with physical stretching, may be effective in strengthening your core muscles and and relieving pain associated with postural kyphosis.
Deep Breathing
Everybody breathes, but you may not be breathing deeply enough to relax your muscles and focus on your posture. According to TeensHealth from Nemours, deep breathing is a part of Pilates, which helps you concentrate on what your body is doing and can also relieve physical and mental tension.
The "Pilates Fitness Journal" explains that you should breathe deeply and fully with relaxed shoulders and back. Keep your head and chin up while you inhale to lengthen your spine and exhale to return to your normal posture. Inhale through your nose slowly and smoothly, and exhale through your mouth more forcefully.
Rowing
Strengthening your upper back and abdominal muscles is a key to minimizing the pain and tightness associated with kyphosis, along with helping you overcome the abnormal posture. Rowing exercises, using an elasticized exercise band, combine stretching with deep breathing.
Sit on the floor or on a mat with your legs stretched out straight in front of you. Loop an exercise band around your feet securely and hold one end of the band in each hand. Sitting with your back as straight as possible, pull on the band until your hands are at your waist. You'll feel your shoulder blades move closer together; this is normal and is what should be happening. Move your hands back down toward your knees to complete the rowing motion. Don't forget to breathe while you perform this Pilates exercise -- exhale when you row "up" to your waist and inhale as you reverse the motion.
Hug
The hug stretch loosens up the muscles in your upper back; as you perform this stretch, close your eyes and visualize your muscles lengthening and becoming stronger and more flexible. Cross your arms in front of you and reach as far as you can toward your back, as if you were trying to give yourself a hug.
Chest Stretch
The chest stretch strengthens and loosens the core muscles in your chest and upper back, which can help prevent further rounding of the spine. Lie down on the floor or a mat with your knees bent and your feet flat on the floor. Put your arms behind your head, with elbows bent. Bring your elbows down toward the floor, moving smoothly and slowly as you keep your shoulders and ribcage flat on the floor. The Pilates Back Joint Exercise website suggests performing this stretch at least five times to help your muscles relax and become less tense.
References
- Your Orthopaedic Connection: Roundback of the Spine
- TeensHealth From Nemours: Pilates
- Complete Pilates: Kyphosis and Pilates
- Pilates Fitness Journal: Pilates Basics
- Pilates-Back-Joint-Exercise.com: Kyphosis Exercise to Help You Stand Tall!
- Pilates-Back-Joint-Exercise.com: Upper Back Exercise for People Who Want to Improve Their Posture
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