Kyphosis is a condition associated with a "rounded" back, which is caused by a curve in the thoracic (middle) portion of the spine. Kyphosis symptoms can be reduced with exercises that improve your posture through stretching and strengthening. If you already have kyphosis, you should consult a physical therapist before doing any exercises. Contact the American Physical Therapy Association to find one who can recommend an appropriate program.
Prone Back Extension
Also called a floor back extension or a cobra, the prone back extension is a strengthening exercise for the upper and lower back. It will help strengthen the spine muscles that enable you to pull back your shoulders and straighten your spine. Lie in a prone position (face down) on the floor. Bring your arms to your sides with your palms turned up. Squeeze your buttocks muscles and raise your torso a few inches off the floor while pulling your shoulder blades together, then lower slowly back to the floor. Consult your doctor or therapist for an exact number of repetitions or modifications.
Abdominal Stretching Exercise
Tight abdominal and spine muscles contribute to kyphosis. You should stretch your abs daily to reduce back pain associated with kyphosis. A safe and effective way to stretch your abs is to lie face up on an exercise ball, also called a Swiss or Physio ball. Position your lower back on the center of the ball and extend your arms over your head. Reach toward the ground with your hands and feet. Relax completely over the ball and take deep breaths. Stay in this position for 30 to 60 seconds at a time. You can also lie on the floor and reach over head trying to extend your arms to the wall while reaching with your toes for the opposite wall, but the ball stretch is more effective as gravity helps extend your stretch.
Foam Rolling Exercise
A foam roller is a piece of equipment you can find at most gyms or purchase from a sporting goods store. Foam rollers have been used for spinal conditions for years. To stretch the thoracic spine, simply place the foam roller horizontally under the rounded area of your back and lie face up on the roller. Allow your shoulders and neck to fall toward the floor. Relax and breathe. This may be uncomfortable at first. Speak with your doctor if it's painful, or if the discomfort doesn't go away.
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