Continuously rounding your shoulders forward and slouching can lead to a condition called postural kyphosis. Left untreated, postural kyphosis can lead to a hump shape in the upper back as well as arthritis and pain. Regular practice of exercises that strengthen the back and core muscles as well as stretch the chest muscles may help correct and prevent postural kyphosis. Consult your doctor before starting a new exercise program.
Open Chest Exercise
For the open chest exercise, you will need three folded blankets or three pillows. Lay down face up with one pillow or blanket under your shoulder blades and two blankets or pillows under your head. Bend your knees and allow your arms to relax naturally with the palms facing up. Breathe deeply, allowing your chest to fully relax. Stay in this position for up to 15 minutes. Eventually add more blankets or pillows to increase the stretch on the chest.
Bridge Pose
Bridge pose is a posture practiced in yoga that stretches the chest muscles and strengthens the muscles surrounding the shoulder blades. Bridge pose is also often prescribed by physical therapists. Start by lying on your back with your knees bent. Roll your shoulder blades close together and lift your pelvis up. Interlock your fingers under your body and keep your knees hip width distance apart. Hold the pose for 30 seconds, rest and repeat twice.
Ustrasana
Ustrasana, or camel pose, is a backbending pose practiced in yoga that is effective in treating postural problems in the upper back, according to yoga master B.K.S. Iyengar. Start by kneeling. Place your hands on your buttocks and start to round your upper body backward. Grab your feet with your hands and fully round your back as if you are lying over a giant beach ball. Stay in the pose for 30 seconds.
Pilates
Pilates exercises can strengthen the back muscles. Try lying on your stomach and stretching your arms out in front of you. Lift your arms and upper body slightly off the floor, but keep your legs on the floor. Hold for 30 seconds and rest. Repeat twice with your arms in different positions such as out to the side or bending your elbows.
References
- "Relax and Renew"; Judith Lasater, Ph.D., P.T., 1995
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- MayoClinic.com: Kyphosis; March 4, 2010
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