Kyphosis Exercises: What Exercises are Helpful for Kyphosis?

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The spine naturally has healthy curves that are associated with maintaining overall spinal health and function. These healthy curves make the spine stronger, more flexible, and better able to handle mechanical stresses and gravitational compressional forces. The spine is curved in each of its main sections: the cervical spine (neck), the thoracic spine (middle and upper back), and the lumbar spine (lower back).
Kyphosis refers to the spinal curvature that bends towards the back of the body, while lordosis refers to the spinal curvature that bends towards the front of the body. From the side, each area of the spine should have its own specific curvature. Kyphosis is typically found in the thoracic spine, bending towards the back, and lordosis is typically found in the cervical and lumbar spine, bending towards the front. Normal ranges for these curvatures are roughly between 20 and 40 degrees, with 40 to 45 degrees being considered the ideal range.
A kyphosis can occur when the normal range of a thoracic kyphosis exceeds its usual range, rising to 50, 60, or 70 degrees. It can also occur when a kyphosis develops where there is normally a lordosis, such as in the neck or lower back. To help kyphosis, it's important to understand where the kyphosis is located-whether it's an increased thoracic kyphosis, a cervical kyphosis where there should be a lordosis, or a lumbar kyphosis where there should be a lordosis.
Kyphosis exercises typically aim to move the spine in the opposite direction of the curve, usually by increasing the spine's ability to extend. Extending the lumbar spine will reverse the kyphosis, extending the cervical spine will typically reverse the kyphosis, and extending the thoracic spine will normally decrease the kyphosis. Performing exercises that strengthen the extensor muscles of the spine is typically associated with reducing kyphosis. Stronger extensor muscles are better at pulling the kyphosis out of the spine and moving it into a better position.
No exercise alone can correct a structural kyphosis. Over time, curves or kyphosis can become structural if left untreated. To reduce a structural kyphosis, exercises must be integrated into treatment plans that address the spine on a structural level, such as chiropractic care, corrective therapy, corrective rehabilitation, and sometimes corrective bracing.
For cervical kyphosis, head retraction exercises are commonly used to improve a postural kyphosis in the cervical spine. These exercises target the neck muscles, stretching them and strengthening the ones that are weak, thereby reducing the kyphosis. For the mid-back, laying face down and doing thoracic extensions can increase the flexibility of the chest and reduce thoracic kyphosis. These exercises are often referred to as Superman exercises, where you extend your neck, mid-back, and lumbar spine to help get the spine to extend better.
While these exercises can help manage a postural kyphosis, they alone will not reduce a structural kyphosis, which must be managed at a different level. When looking at treatment plans for excessive kyphosis in the neck, mid-back, or lower back, the first step is to identify the cause and location of the kyphosis and whether it is a postural or structural problem. Once identified, the kyphosis can be managed appropriately using exercise therapy and rehabilitation to make the spine stronger, more flexible, and to help stabilize the developing kyphosis.
You can learn more about this topic here:
www.scoliosisreductioncenter....
Ready for a consultation or want more information? You can contact us here:
www.scoliosisreductioncenter....
00:00 Kyphosis Exercises: What Exercises are Helpful for Kyphosis?
00:34 Kyphosis & Lordosis
01:44 What Exercises Can Help Kyphosis?
03:40 Cervical Kyphosis Exercises
04:05 Thoracic Kyphosis Exercises
04:46 Treatment Plans for Kyphosis
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