Kyphosis is a term that refers to an exaggerated rounding of the back, specifically the thoracic portion of the spine. This condition is commonly accompanied by pain, tightness, or burning between the shoulder blades and neck as well as other pain symptoms in other parts of the body.
As a posture specialist, I see this condition in people of all ages today, including teens. I've successfully reversed this condition with myself and have helped many clients resolve kyphosis. If you're dealing with it, first understand that kyphosis (with very few exceptions) is not a disease. In most cases, it's not something you're stuck with. Even if it's genetic and your parents and grandparents were hunched over in their later years, that doesn't mean you have to live a life of being hunched over yourself.
To reverse this condition, you'll have the most success if you fix the underlying source of the problem instead of just trying to fix the problem itself. The real culprit is usually lack of movement, which over time leads to muscle weakness, skeletal misalignments, joint instability, and in this case, a hunchback. Even if you work out 5 to 6 days a week, you still most likely don't move enough.
Bones do what muscles tell them to do. The spine is in the position that it's in because the surrounding muscles are holding it there. The position of the spine can be changed. This can be done without getting adjusted, without excruciatingly painful massages, without pins and needles, and without surgery.
Kyphosis is just a small piece of the bigger picture. The spine will, for the most part, do what the hips tell it to do. The powerful muscles of the pelvis are the main locomotors of the human body. They dictate the position and functionality of the entire spine and shoulder girdle. In order to permanently reverse kyphosis, you need to not only restore mobility and function to the thoracic spine, but also restore strength and function to the pelvis – and the entire body for that matter!
This photo on the left was taken of me when I was dealing with chronic hip pain at age 27. My head is in front of the plumb line and my thoracic (upper) back is rounded forward.
The photo on the right was taken recently, approximately 8 years later. Today my hip is totally pain free and I've regained full range of motion in my hips and spine. How was I able to correct my posture and maintain the positive changes to my alignment? By practicing daily corrective stretches and exercises.
There are three thoracic-opening exercises that can make a big difference in your posture. If you choose to try them, use common sense and discontinue any exercise that doesn't feel right for you.
This exercise will promote extension in the thoracic spine, which is usually hunched or rounded forward in flexion with kyphosis.
This exercise brings the shoulders back into retraction and puts the spine into extension. This is a challenging exercise. You'll feel a lot of work going on in your shoulders, forearms, and wrists. Hang in there, it'll be worth it when it's over.
The biggest mistake people make in this exercise is they allow the knees to come apart. Don't let this happen. You need the upper body to rotate independently of the hips here, and if the knees slide apart you're essentially cheating by letting the top hip move.
This exercise will promote mobility in the thoracic spine and shoulders. Enjoy this one, it feels great.
Now here comes the tough love. If you want to get better, you have to work this condition away. You have to be very proactive, every single day, for the rest of your life. Gravity does not stop. If you have a kyphotic spine, your body already has a tendency to trend downward.
You must strengthen key muscles of the hips and spine, then keep them strong. Then you need to move more and continue to incorporate more movement into your day-to-day life in order to give your musculoskeletal and nervous systems the stimulus they need to stay upright and healthy.
Note: These exercises will make you feel and look much better, but for many people they're just a start. Check out the book, "The Egoscue Method of Health Through Motion" by Pete Egoscue, for an in-depth look at the issue.
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