Kyphosis is a medical condition characterized by an abnormal and exaggerated curvature in the thoracic spine. The forward rounding in the upper back is typically greater than 50 degrees and may be caused by degenerative diseases, developmental problems, osteoporosis or trauma to the spine, notes MayoClinkic.com. Your physical therapist may suggest stretching and corrective exercises to strengthen and stretch your paravertebral muscles, as well as to improve your posture.
Chest Stretch
A chest stretch is used to stretch your pectoral muscles and help improve your posture. Strengthening the muscles in your chest and core will strengthen your lumbar spine and help to restore flexibility and range of motion in your back. Begin by lying on the floor with your knees bent and feet flat on the floor. Interlock your fingers and bring both arms under your head. Keep your shoulder blades against the floor and gently press your elbows toward the ground. Hold for five seconds and then relax. You should feel a pull across the front of your chest. Repeat this stretch five to eight times, once daily.
Abdominal Stretch
An abdominal stretch performed with a swiss ball is for the abdominal, chest and shoulder muscles. Stretching and strengthening the abdominal muscles will reduce the strain on the muscles in the upper back and help to improve your posture. In addition to stretching these muscles, the abdominal muscles help to support the spine. Strengthening these muscles will strengthen your back and prevent excessive thoracic flexion. To perform this stretch, begin by lying on a Swiss exercise ball. Place your head and shoulder blades on the ball with your knees placed directly over the top of your ankles. Inhale slowly and extend backwards on the ball. Stay relaxed and breathe normally. Hold this stretch for one minute and then return to the supine position.
Prone Extension
This exercise stretches the muscles in the back, restores flexibility and range of motion and helps to improve your posture. Begin by lying face-down. Place both arms at your side with the palms facing down. Bring your legs together and contract the muscles in your butt. Extend your chest as far away from the ground as possible and lift your arms away from the floor. Externally rotate your arms and squeeze your shoulder blades down towards the middle of your back. Repeat this exercise as many times as possible.
Cat Pose
This pose targets your upper back. It relieves tension in muscles of the upper back, increases your range of motion and improves your posture. Begin on your hands and knees and ensure that your back is flat and straight. Place your knees directly under your hips and keep your wrist, elbows and shoulders perpendicular to the floor. Take a deep breath, and as your exhale, round or arch your spine toward the ceiling. Inhale and drop your back and abdomen towards the floor. As you inhale, do not drop your back so that it no longer is straight. On the exhale, bring your back up to the arch; return to a flat position on the inhale. Repeat as many times as desired.
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