Curved Back Exercises

There are three common back deviations in the body: kyphosis, lordosis and scoliosis. Kyphosis is where the thoracic spine's curve is exaggerated. Lordosis is where the lumbar spine has too much extension. Scoliosis is where the spine is curved from side to side. Although corrective exercise may restore some degree of normal posture, it can help delay or prevent any further damage poor posture causes.

Standing Doorway Chest Stretch

This exercise stretches your chest muscles while passively pulling your scapulae together, which is ideal if you have kyphosis.
Stand between a doorway with your right leg in front of the other with both feet pointing forward. Place both arms bent 90 degrees at the elbow against the door jamb. Both upper arms should be level with your shoulders. Keep your spine tall and your shoulders down. Lean your upper body forward until you feel the stretch in your chest. Hold for 30 seconds, switch leg positions, and repeat.

Kneeling Hip Flexor Stretch

This exercise tilts your pelvis back, activates your glutes, and stretches the connective tissues (fascia) and muscles that run from your hip flexors to your armpits of the same side.
Kneel with your left leg forward with your foot pointing forward, and your foot of your back leg should be in line with your knee of the same leg. Keep your hips square so that both legs are in line with the hips. Place your left hand on your left knee and lean slightly forward. Tighten your right buttock which will slightly tilt your pelvis backward, reducing the extension of your lumbar spine. Then raise your right arm up and reach above you. You should feel a stretch from your upper thighs through your right armpit. Hold this position for 30 seconds, switch sides, and repeat on the other side.

Prone Mountain Climber

This exercise works the small, deep muscles that stabilize your spine and helps balance on your left and right sides, which is ideal if you have scoliosis.
Lie face-down on the floor and place a small face towel under your forehead to keep your face off the floor. Bring both arms above your head and your legs in line with your hips. Reach above your head with your left arm while reaching below with your right leg. Hold this position for five seconds, relax, and repeat with the other side. Alternate each side for about 10 reps on each side. Do not lift your arms, hips, or legs off the floor.