Kyphosis is a term used to describe the curvature of the mid-spine. This is the area of your spine where your rib cage is and is made up of the thoracic vertebrae. This curvature can be increased or exaggerated in some people. This can be caused by poor postural habits or changes in the structure of the vertebrae themselves. Exercise can help to decrease the amount of thoracic kyphosis.
Posture
Correct posture is the foundation for spinal health. Ideally, when standing, from your head to your toes, your body will be in balanced alignment. In optimal posture, your ankles, knees, hips, shoulders and ears will fall roughly in a straight line. Sitting for prolonged periods in poor, slouched positions can cause your mid-back spinal curve to increase. To correct your sitting posture, lift your breast bone upward, as if you were arching your upper back. When you begin to feel pressure building in your mid-back, back off from this position about 10 percent and slightly drop your chin.
Chest Stretching
Chest muscle tightness can develop with increased kyphosis, rounding the shoulders. Try lying on a long foam roller along your spine. Support your head and buttocks on the roller to support your back. Allow your shoulder blades to fall back toward the floor while keeping your arms at your sides. If you don't have shoulder pain, you can also stretch through an open doorway. Place one forearm on each side of a door jam. There should be a 90 degree angle, or more, between your arm and your body. Correct your posture and step through the doorway until a mild stretch is felt. If you have any shoulder pain, start on the foam roller first.
Upper Back Strengthening
Strength in the muscles that extend the upper back and the muscles that hold your shoulder blades back and down can help to improve kyphotic posture. Sit on a ball in corrected posture. Hold a dumbell in each hand in front of your hips. Raise the weights up from your hips to your chest with your elbows out to the side. Hold your balance and corrected posture. Repeat for three sets of 10 to 15 repetitions. This exercise is called an upright row.
Hamstrings Stretching
A lesser known cause of thoracic kyphosis can be tightness of the hamstrings. Tight hamstrings can limit hip rotation when you bend forward, forcing you to do more of this motion in the spine. Stretch your hamstrings by placing your foot on a bench or chair. Correct your posture and maintain it, as you lean forward over your straight leg. Make sure your spine stays straight and that bending occurs from your hips. Hold for 30 to 60 seconds and repeat five times in each session.
Considerations
A physical therapist is an expert resource for safe and effective exercise prescription to reverse thoracic kyphosis and improve posture.
