Kyphosis is the excessive curvature of the upper spine, causing your spine to appear like the letter C. This is often caused by an excessive backward tilt of the pelvis, which reduces the curve in your lumbar spine. To maintain your center of gravity, your upper body slouches forward and your head sticks forward. This posture causes weak hip, back and abdominals and can lead to herniated discs, arthritis in your spine and other spinal disorders and diseases, according to fitness professional Anthony Carey, author of “Pain-Free Program.”
Doorway Chest Stretch
Stand between a doorway with one foot in front of you and both feet pointing forward. Place both forearms and hands on either side of the doorjamb, and shift your weight forward to your front foot. You should feel a stretch in your chest the front of your shoulders. Hold the stretch for six deep breaths. Switch legs and stretch again.
Supine Overhead Thumb Press
Lie on your back on the floor with your feet on the floor and your knees about hip-width apart. Lace your fingers together and extend both arms in front of your chest. Point your thumbs toward your face and lower your arms until your thumbs touch the ground above your head. Keep your arms straight. Press against the ground for three seconds, and bring your arms above your chest. Perform two sets of 15 presses.
Ball Scaption
Lay your lower abs and hips on top of a balance ball and your feet slightly apart on the ground on your toes. Allow your arms to hang below your chest and tighten your buttocks to maintain your balance. Do not round your spine and shoulders forward. Lift your arms up out to your sides with your thumbs pointing up. Squeeze your shoulder blades together for three seconds and lower your arms back down. Perform three sets of 10 reps.
Standing Tabletop Stretch
Place your hands on the wall and stand with your legs about hip-width apart. Bend forward at your waist while keeping both hands on the wall and your arms straight. Shift your weight slightly onto your heels. Hold this stretch for five to six deep breaths and stand up. Repeat the stretch two more times.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
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