Made famous by author Victor Hugo, Quasimodo, the Hunchback of Notre Dame, is one of literature's best known characters to have suffered a condition called kyphosis. Characterized by a rounded upper back, kyphosis can range from mild to severe and can stem from many causes. The good news is that resistance training coupled with stretching can alleviate or in some cases completely eradicate kyphosis.
Kyphosis Causes and Symptoms
According to the American Academy of Orthopedic Surgeons, postural kyphosis is the most common type of kyphosis, often beginning in the teen years and brought on by poor postural habits. Other types include Scheuermann's kyphosis, a more severe form of postural kyphosis, and congenital kyphosis, caused by a malformation of the fetal spine in the womb. Postural and Scheuermann's kyphosis respond well to exercise therapy. Severe stages of Scheuermann's kyphosis and congenital kyphosis may require a back brace and surgical intervention in addition to physical therapy.
Postural Alignment and Kyphosis
The skeleton is a kinetic chain held together by ligaments and held erect by muscles. Correct skeletal alignment is dependent on muscle tone and elasticity. When muscle tension becomes unbalanced, the joints are compromised. Misalignment of one joint can impact other joints in the body by shifting the center of gravity, forcing the body to compensate to achieve balance. In the case of postural kyphosis, tight hamstring muscles coupled with weak abdominal muscles cause an imbalance at the hip joint which throws the pelvis out of alignment, translating up the spine to the upper back. Over time, forced into this unnatural spinal curvature, the muscles of the chest become tight and the back muscles become stretched.
Strengthening Exercises
Individuals with postural kyphosis who wish to engage in bodybuilding should give extra attention to addressing the muscles that are at the root of kyphosis. Abdominal and core strengthening exercises help to reestablish pelvic alignment. Exercises that work the muscles of the back like cable pulldowns, seated rows and upright rows will pull the shoulders back and down. When lifting weights, kyphotic individuals should be conscious of upper body alignment, being careful to keep the chest lifted and the muscles of the neck elongated and relaxed. Postural awareness throughout the day while sitting and standing will go a long way toward combating kyphosis.
Stretching Exercises
Stretching is critical to restore postural balance and should be done after each workout, while muscles are still warm. Tight hamstrings should be stretched daily from multiple angles. Begin by sitting erect on the floor with your legs together, knees as straight as you can get them. Lift your chest and roll your pelvis forward. Gently press your rib cage forward toward your feet. Hold at the longest length for 30 to 60 seconds or longer. Next, open your legs to a "V", and bring one foot in to rest inside the opposite thigh. Chest lifted and palms on the floor in front of you, press the ribs forward and hold. To stretch the chest and shoulders, clasp your hands behind your back and lift the chest toward the ceiling as you pull the hands away from your spine. Hold at the longest length.
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