What Exercises Can Improve Kyphosis?

Kyphosis is a condition where the thoracic region of the vertebral column has an excessive posterior protusion. In other words, there is abnormal rounding of the T1 through T12 vertebrae. Poor posture, rickets, advanced osteoporosis, and degeneration associated with aging are all causes that can lead to kyphosis. The two types of kyphosis are postural and structural. According to Dr. Howard An of the Rush University Medical Center, individuals with structural kyphosiis (that is, osteoporosis, degenerative disc disease) require medical intervention to effectively treat their condition. However, if you suffer from postural kyphosis, there are exercises you can perform to strengthen the muscles in your back and improve your posture.

Seated Rows

This move can be done using a weight machine or with exercise bands. Essentially, you grab the handles with a pronated (palms down) grip. If you are using a band, wrap it around your feet or a stationary object. Sit tall with your chest out and a slight arch in the back. Avoid rounding the back. Pull the arms back towards the body with the arms ending in 90-degree angles at the side of the body. Slightly squeeze the shoulder blades and the elbows in at the end of the move.

Wall Washes

This is executed by standing with your back up against a wall. Place feet about a foot in front of your body so that there is a slight lean into the wall. Bend knees slightly. Bring arms to a 90-degree angle on either side of the body. The hands should be adjacent to the ears. Maintaining contact of the arm with the wall the entire time, slowly lift the arms to the point of full flexion overhead. Slowly return them to the start position and repeat.

Prone Elbow Lifts

Lie prone (face down) on a mat. Slightly turn head to one side. Bring arms to 90- degree angles at either side. Gently lift the head and chest off of the mat. Maintain this position and bring the elbows up and slightly in towards the midline of the body. Hold in this position for 15 to 30 seconds. Return to start position and repeat.