A hunched back, also called kyphosis, is a rounding of the back and shoulders that may cause an exaggerated bump on the thoracic spine, according to MayoClinic.com. Kyphosis is caused by poor posture or degenerative diseases, such as arthritis and osteoporosis, and can affect people of any age. Symptoms of kyphosis include upper or lower back pain, difficulty breathing, and nerve and organ damage.
Tadasana Mountain Pose
Develop postural awareness through exercise so you notice when you are slumping forward. Knowing what correct posture feels like may help you develop a sensitivity for the forward slouching motion that is symptomatic of hyphosis. Yoga Journal recommends doing the Tadasana Mountain pose to develop postural awareness. To practice Tadasana, stand with your feet firmly planted on the floor, big toes touching and heels slightly apart. Stand up tall and press your tailbone forward as you draw in the muscles of your abdomen. Roll your shoulders up and back, and press the tips of your shoulder blades forward, opening up the chest. Breathe deeply, and stand in Tadasana for at least a few minutes every day.
Supported Back Stretch
Gently stretch the muscles of your upper chest and upper back in a supported back stretch. Lie on your back and place a rolled up blanket or towel under your middle and upper back. The rolled support should be below your shoulder blades. Bend both knees and place your feet flat on the floor. Open your arms out to the sides in 90-degree angles. Stay in this position for at least a few minutes. Come out of the pose immediately if you have difficulty breathing.
Bridge Pose
Bridge pose is a gentle back bend that stretches and widens the thoracic spine. Lie on your back, bend your knees and place your feet flat on the floor. Bring your arms down by your sides and slowly lift your hips toward the ceiling one vertebrae at a time. When you are ready to come back down, lower your back and hips slowly down to the floor one vertebrae at a time.
Locust Pose
Locust pose is a more challenging back bend that strengthens the muscles of your upper back and attempts to correct the forward slouching of kyphosis. To practice locust pose, lie down on your stomach. Bring the arms down by your sides with the palms facing up. Press your pelvis into the floor and lift your head, top of the chest, legs and feet off of the ground. Balance yourself on your abdomen, hips and pelvis as best you can. Release the pose and repeat. If this version of the pose is too challenging, try lifting only your upper body and keep your legs and feet pressed into the floor.
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