20 mins Posture Routine for Kyphosis (Rounded Upper Spine)
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- Опубликовано: 28 июл 2024
- Do you have a rounded upper back (AKA kyphosis)? Try these four simple exercises to help promote more thoracic extension, improving spinal mobility and ultimately reducing pain and tension in your body.
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In this 20 minute kyphosis posture routine, I guide you through some of the best exercises for kyphosis. Could a lack of thoracic mobility be leading to your; shoulder pain, neck pain, lower back pain, knee pain or more? These four simple kyphosis relief exercises could help you to live a pain free life if your rounded upper back is the dysfunction that is leading to your pain. From a biomechanical standpoint, if one part of your body moves poorly, then it leads to other parts of the body over working and you may be surprised to find out that reducing kyphosis can lead to pain reduction in many other parts of the body. If you want to improve kyphosis with exercise, follow this simple routine regularly and notice the overall health of your body improve. As with all of my posture correction routines, never push through pain and be sure to listen to signals from your body. These exercises won't be right for everyone and if you notice your normal pain symptoms increasing as a result check out a different set of posture exercises to find the right ones for your body.
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For a more detailed dive into each of the exercises in this short posture routine, watch the videos of each corrective exercise below to find out more about the benefits of posture and additional cues.
Static Back • Guided 20 mins in Stat...
Modified Floor Block • Modified Floor Block |...
Upper Spinal Floor Twist • Upper Spinal Floor Twi...
Static Extension • Static Extension Posit...
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For more posture tips, posture transformations, mobility exercises and more, follow me on social media
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This has been the most helpful video I've seen thus far. I have a kyphosis, scoliosis and lumbar lordosis and neck lordosis. I have intense whole body back pain, though the most intense pain is in the left rhomboid scapula region and ribs on the left side. Thanks for this. I'll do this to start correcting my posture.
Update?
Lovely video, I'll be looking forward for more videos from you Elli.
Great to have really good explanation of proper form when doing these. Really helpful 👍
Great video. Thank you.
Very nice and helpful video . I am facing Kyphosis and even scoliosis its called kyphoscoliosis . I am undergoing egoscue training right now and doing similar kind of exercise what my doctor have given me to follow in sequential manner , But i would like to now if i skip some of the exercise or dont follow the order of execise will it not work .
and at last really thanks a lot of posting video its really helpful to all people suffering from Kyphosis .
Thanks ELLIE Keep up the good work and looking forward to see more videos on kyphosis and Scoliosis .
Really helpful info and exercises!! Thank you so very much
Thank you for this Ellie. It was challenging and I look forward to seeing what changes come from using it regularly. I've actually never heard the word bespoke before. I live in the U.S. and it''s not common or perhaps even used here. :)
This is Great fr scolikyphosis, thankyou!
Hi! Just wanted to say that your video has helped me the most with my kyphosis and quite severe back pain, thank you :)
I was wondering if you would consider making a video concerning sciatica pain (with some helpful movements)?
Wow such a big difference in the stretch between both arms. Left arm hits the floor right arm not even close.
Very good and helpful
you are great
Hello Ellie after trying so many of your exercises I've been doing these exercises for 3 weeks and it's another better no sciatica pain no hip pain and less lower back pain I no I've been intouch with you a few times but I feel alone better I do the exercises once a day and if feel a pain I do the last one and feel pain free again so thanks xx
That's great! so pleased to hear x
Thank you! Really helpful with all the explanations, without those i am sure we might end up hurting ourselves doing those exercises. It really helped! Have a great evening Ellie!
Pleased you enjoyed! x
These stretches work really well for me! Thanks so much for doing this video.
Hi Heather - I am so pleased to hear! This video is SUPER out of date and so if you'd like to experience of my more up to date work then have a look at joining The Posture Squad (my monthly membership platform). You get your first 2 weeks and a live Zoom class to attend every week (plus all the recordings of previous classes like this one) xxx
Thank you for sharing this practices.
Must say I find them really hard to do as my shoulders are not touching the floor :(
Hope this will help me in the long run..
Thanks
I am so happy to find you. I developed kyphosis due to compression fractures at T7/8. The most frustrating is there really is no help for it here. I am excited to try these exercises. Thanks for sharing! ❤
Thank you I never realized how bad my back gotten until I put on a tight shirt I looked rlly big from one side and not the other I thought I was just skinny but no school has rlly ruined it :( but thanks :)
Thank you for great video. I will do it every day now and get yoga blocks.
🙏 Peace and all the Best to You.
If you enjoy this, I think you'll love my 'Online Studio'. For £14.99 a month, you'll get a new posture routine to try each week and access to a Monthly Members Q&A session via Zoom! Ellie xxx
Thank you I’m looking forward to that. ☺️
Very nice routine! Pretty significant difference on each side. Guess my soccer playing has tightened up my right side from all the kicking. Keep it up!
I'm pleased you enjoyed Mathias! If you want more of my up to date work, have a look at my Online Studio. You get a new posture routine each week and you get your first 2 weeks for free! It's then £14.99pm thereafter xxx
Looking forward to doing this! Love the leggings btw!!
Thank you! This video is years old but they are Sweaty Betty - might still sell them I don't know! xxx
This was great! I have chronic kyphosis pain that is typically pretty livable, but occasionally I will wake up with more pain than usual. Today was one of those days and after this practice the extra pain is mostly gone. Thank you!
Very nice video, thank you
No problem and I am glad you enjoyed xxx
@@postureellie really did, especially the exercise with the blocks in prone position is superb. So simple haha
@@timoe.7509 This is the joy of this posture work! It's all very simple and logical and creates monumental changes! xxx
Can I do this if I have Scoliosis?
Legs on top of thr ball put hand up with hands like a fist move it up and doen
Sleep and put your hands back catch your knee
The doctors won’t give me an x ray :(
Do you have a link for those exact blocks to use?
These are my super old blocks as this is a super old video but I do link to some cork yoga blocks (that I use nowadays for the same exercises) on my Amazon store front - www.amazon.co.uk/shop/postureellie ... hope this helps and enjoy! xxx
i have sever kyphosis ,any chance that it can get better
Update?
OMG... Best explanation ever, and then best demonstration. You have the ability to heal people. Gifted lady.
Only thing that distracts me is the cat roaming around, total switch off.. sorry but that's how I feel
I’m glad you enjoyed! X
This is mostly Egoscue method.
Yes! I am an Egoscue Institute certified Posture Therapist xxx
Can we do this evey day?
If it feels good - yes! xxx