Kyphosis is a postural abnormality characterized by excessive rounding of the upper back and a consistent forward head alignment. Spinal injuries, arthritis and aging may cause kyphosis, but habitual postural misalignment or muscle imbalances exacerbate the problem. Spinal mobilization techniques, which use foam rollers and stability balls, and back strengthening exercises with weights may reverse the condition. Perform the strength training exercises three times a week, and do three sets of 12 repetitions. Do the mobilization exercises every day.
Foam Roller Exercise
Step 1
Place a foam roller on the floor, and sit at one end, with the roller pointing out behind your body.
Step 2
Use your hands for support as you ease back until you are lying on the roller, with the top of your head and the base of your spine against the roller's surface. Make sure the roller is centered on your spine.
Step 3
Extend your arms to the side, even with your shoulders. Place your hands on the floor, with your palms facing down.
Step 4
Hold the stretch with your palms facing down for one minute, and then stretch for one minute with your palms facing up. Let your body weight sink into the roller. When the two minutes are up, roll to one side to safely get off the roller.
Lat Pull-Down
Step 1
Set the appropriate weight on the lat pull-down machine. Sit in an upright position and grasp the bar.
Step 2
Inhale to prepare. Exhale, bend your elbows and pull the bar down to your chest.
Step 3
Inhale and extend your arms, controlling the bar as it returns to the start position.
Rowing Exercise
Step 1
Sit upright on the rowing machine. Grasp both handles. Sit on the floor with your legs extended and use a resistance band around the bottoms of your feet if a rowing machine is unavailable.
Step 2
Inhale to prepare. Exhale, squeeze your shoulder blades toward each other as you bend your elbows and pull the rowing machine handle or exercise band.
Step 3
Inhale and carefully extend your arms. Engage your core to stabilize your upper torso.
Rear Deltoid Exercise
Step 1
Sit on a weight bench with your knees bent and your feet flat on the floor.
Step 2
Choose appropriate free weights. Hold one weight in each hand. Lower your chest on your thighs and extend your arms, holding the weights together under your legs. Keep your elbows slightly bent.
Step 3
Inhale to prepare. Exhale, squeeze your shoulder blades together and raise your arms to shoulder height. Inhale and lower the weights to the starting position.
Stability Ball Exercise
Step 1
Sit on the stability ball with your knees bent and your feet flat on the floor, hip-width apart.
Step 2
Walk yourself down the ball until your spine is in an extended position and your upper back is against the surface of the ball.
Step 3
Inhale and raise your arms above your head. Exhale and circle them around to the side.
Step 4
Perform 10 repetitions on each side, and then place your hands against the ball's surface to help you return to an upright position.
Tips and Warnings
- When resting on the foam roller, think of hugging it with your back muscles. A larger stability ball is more stable for the back exercise.
- Pulling the lat pull-down bar down behind your shoulders can damage your shoulder joints. Excessive time spent at a computer can exacerbate kyphposis. Avoid overworking your pectoral muscles and underworking your back muscles
Things You'll Need
- Foam roller
- Lat pull-down machine
- Rowing machine or exercise band
- Free weights
- Stability ball
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