Exercises to Clear Kyphosis Deformity

 

Exercises to Clear Kyphosis Deformity

While kyphosis deformity can't be completely cleared, exercises can help manage it by strengthening the muscles that support your spine and improving your posture. Here are some exercises you can try:

Stretching:

• Chest Opener: Stand with your feet shoulder-width apart and arms outstretched at shoulder height. Slowly clasp your hands behind your back, keeping your shoulders down and back. Hold for 30 seconds and repeat 3 times.
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  Chest opener stretch for kyphosis
• Neck Retractions: Sit or stand with your back straight and chin tucked slightly. Slowly slide your head back without rounding your shoulders. Hold for 5 seconds and repeat 10 times.
  Opens in a new windowwww.qispine.com

  Neck retractions stretch for kyphosis
• Thoracic Spine Foam Rolling: Lie on your back with a foam roller placed under your upper back. Slowly roll back and forth, focusing on the area between your shoulder blades. Hold for 30 seconds on any tender spots.
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  Thoracic spine foam rolling for kyphosis

Strengthening:

• Superman: Lie on your stomach with your arms and legs outstretched. Slowly lift your chest, head, arms, and legs off the ground. Hold for 5 seconds and repeat 10 times.
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  Superman exercise for kyphosis
• Bird-Dogs: Start on your hands and knees with your core engaged. Slowly extend one arm forward and the opposite leg back until your body forms a straight line. Hold for 5 seconds and repeat 10 times on each side.
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  Birddog exercise for kyphosis
• Wall Slides: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide your arms overhead, keeping your elbows straight and shoulder blades down. Hold for 5 seconds and repeat 10 times.
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  Wall slides exercise for kyphosis

Other exercises that may be helpful:

• Push-ups: This can help strengthen the muscles in your chest, shoulders, and back.
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  Pushup exercise
• Rows: This can help strengthen the muscles in your upper back.
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  Row exercise
• Plank: This can help strengthen your core muscles.
  Opens in a new windowmenshealth.com

  Plank exercise

It is important to start slowly and gradually increase the intensity and duration of your exercise program. Be sure to listen to your body and stop if you experience any pain.

Here are some additional tips for exercising with kyphosis:

• Maintain good posture: This will help to reduce stress on your spine and prevent the curve from worsening.
• Warm up before you exercise: This will help to prepare your muscles for activity and prevent injury.
• Cool down after you exercise: This will help to prevent muscle soreness.
• Avoid exercises that put stress on your spine: This includes exercises that involve bending forward, twisting, or lifting heavy weights.
• Talk to your doctor before starting any new exercise program: This is especially important if you have a severe case of kyphosis.

By following these tips, you can safely and effectively manage your kyphosis deformity through exercise.

Disclaimer: This information is not intended to be a substitute for professional medical advice

. Always consult with your doctor before starting any new exercise program.