As a runner who is training for a marathon, these foam rollers ruclips.net/user/postUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!
@@Uprighthealth bro, If I wanted to do bare minimum, high ROI for my turtle neck...how many minutes per day and do these 2 exercises? Any additional exercises or these do the job...Thank u !!!
Literally tried this two mins each and it feels like I can finally breathe right all these drs only gave me pain meds this is all I needed may god bless u thank u
really hate myself for slacking all these years and not doing a single exercise. Now i am trying to do these and a few more and hopefully my posture gets better over time, even if it takes years to revert all the damage i've done it myself.
@The Creature 911 I’ll be honest I haven’t done these as much as I should have had. But it hasn’t gotten worse so there’s that. I try to sit straight as much as possible
@@alfredaquino1319 . Everyone should be very conscious of the first exercise and not aching your lower back in the process to compensate for your stretching else, it will be d same or even worse result
God damn! It’s an 8 y old video and this actually helped me a lot! Thank you so much dude! I’ve been called a “question mark posture “ or “hunchback” in school and from relatives a lot, felt really depressed so I decided to do some exercises which I couldn’t find any of them helpful! But thank god this video exists! Tysm
Awesome video! Im 25 years old and have been dealing with this for about 3 years now. It's lead to me having herniated discs and it seemed to not be getting any better with the "help" of doctors and 2 seperate physical therapists! So i took to the internet to try and fix my kyphosis with the knowledge i learned from physics therapy and my own research. Videos like these save my life!! I have daily pain and its the worst... But helpful videos like yours deff make it manageable. If you could do a video addressing the connection to kyphosis and lack of mobility in the hips/hamstrings, that would be amazing! Thanks!
Hi, I'm a Physical Therapist. I'll make this short. Excessive thoracic kyphosis usually occurs with other changes in ROM in the legs, lumbar and cervical spine. So correction should extend to those areas to improve flexibility and shift the center of gravity back to support an improved thoracic spine. Strong abdominal muscles don't cause kyphosis. They assist flexing the lumbar spine. Professionally speaking I think the fascial adhesions prevent spinal mobility over bony changes and muscle shortening, in that order. I would suggest using foam rollers and foam balls to mobilize the fascia throughout the circumference of the rib cage. The technique involves not rolling over but pressing into the foam till the fascia is moved. This is rather painful but the results are instantaneous. Sitting in an arm chair doing rotation of the chest while pulling and pushing with the arms to increase the rotation, and contra lateral side bending and extension of the spine will open up the chest.
Gilberto Ramirez you cannot break apart fascial adhesions, assuming we are talking about ones bound with collagen, because that requires an amount of force which is not physically possible to apply with a foam roller or lacrosse ball. i'm fairly certain that through research, it has been shown that SMR does nothing but cause temporary pain relief. It's speculated that the mechanism responsible for this is that pressure onto a nerve sort of "interrupts" the pain signal coming from "tight" tissue. SMR is good, but it does not heal anything by itself.
I had a water bed from age 11 to 21 and also am an avid guitar player. All of those years when my body was developing I had no clue i would get kyphosis. Hunching over and playing guitar didn’t help either. I am now 42 and have severe lower back pain for the last 4 years which I believe now was brought on by lordosis. I had a minor surgery in December to decompress my S1 and It proved ineffective. During my recovery my weight increased to 248lbs. I am now at 198lbs and hope to lose another 10. My mid to upper back has really hampered my cardio the last 3 weeks. The more weight I lost I realized how bad my kyphosis was. I am brand new to this channel but already feel a sense of hope after watching a few of Matt’s videos. Has anyone yielded positive results? If so, which exercises worked the best for you?
Fantastic video. Most youtubers seem to have absolutely no clue what this condition is about because they recommend scapula exercises and talk about shoulders when it is not related to that at all, only to the muscles directly around the spine. Thanks for sharing.
Thanks so much im born with kyphosis and my mom always blamed on the phone and also i hated it so much i knew what was gonna happen so i decided to do those excersises everyday thanks so much for that now i have no more rounded back and it is way more better and i can run faster too!
Hey Matt, do you have any tips for moms who are breastfeeding or who carry their baby in a baby carrier on their chests? I've experienced a lot of shoulder pain and my posture has worsened since having my son. And I know other moms with the same complaint!
Would lying flat on your back on the floor with chin tucked and back of your head in contact with the floor and arms outstretched help with kyphosis posture as much as sitting up against the wall? Thank you! Your videos are wonderful and I appreciate your generous sharing of your expertise mexper
I am not a professional in this area, I am a patient, so this is anecdotal 😊 My Physio started me with laying in this position and working on breathing properly. This was helpful for the pecs to relax and for my body to practice what that position even feels like. We then progressed to sitting which is where I'll actually build on those proper muscles. If I'm too tense sitting, we go back to laying then try again. Best of luck to you! 🤞
I think I have kyphosis, I already have neck hump and it's not going away I'm gonna try this, I have pain in my upper back while breathing deep, sneezing and coughing, I have weakness in both of my back, severe back pain while lying down on the back, experiencing since almost one month using painkillers but not working, I'm gonna try this starting today, hope this will work
I'm 17, I had a really bad hunch before probably due to my unconfident posture, and I began fixing it and my hunch has definitely decreased, but I still have it. I hope this helps.
Day 1: trying to do wall sitting for 5 minutes, but ended up doing 2 minutes only. Man this is hard as hell! But I am not gonna give up giving myself a nice straight back and pain free.
@@TheGUNSHQCK I managed to do sit wall for 5 minutes. I only do it once a day by the way. My posture when I am sitting is still this banana shapey but not that worst anymote and I notice that when i am walking, my posture got a lot better.
@@niviaflorentina8406 hey buddy, quick question when you first did it was it completely flat your back and head? Cuz my lower back sticks out bit and my head tilts up a bit. Will doing this consistently improve this? Thanks
@@KingAssyria hey man, to be honest with you, I stopped doing this posture because my lack of motivation and effort 😅. But, I also have the same situation like you when doing this posture. My back is not really attached to the wall as I have a hunched back and it's quite hard for me to make sure my head to look straight instead of tilting. When I was doing it for the first 2 weeks, it was really hard but I did see some improvement to my posture. So, yeah I believe if you make this exercise as a habit it will definitely improve your posture. Anyway, I will try to do this exercise again. Hopefully this time it will last longer than 2 weeks.
Alright thanks man. Honestly what I've learned from losing weight is you need to be consisted for atleast 2-3 months to see some improvement in something. Il be doing it for 3 months and see what happens good luck my friend
Wow the second exercise is brutal on my spinal erectors! Feeling the muscle working simply by sitting against a wall is crazy! Thanks a lot for the video, I hope it'll work!
So going into your second position, sitting against the wall with knees bent, caused my back to almost instantly start seizing and cramping. So that's a good sign for me. Pushed through it for a bit, but man I hate my back and myself for letting it get that way. Getting the chin down and the back of my head against the wall is almost impossible - my neck juts too far forward, and pushing my head back and chin down closes off my windpipe, can't breathe. Ugh. I'm not sure if my neck-forwardness is just the way I'm built, or the result of poor posture, and if it's fixable or not. But thanks for the advice, and I'll keep working on these two stretches.
+Upright Health I have a couple of questions: I'm not completely sure if I even have kyphosis whenever I bent over I feel two of my vertebrae jutting outward also I noticed my neck forward does that mean I have kyphosis. Also can it get progressively worse. Do I need to see a doctor if it does get worse in the near future and if not do I do basically what you did in this video to correct my spine.
Thank you so much from Alberta, Canada! I’m a 51 year old female with slight curivature in my spine and horrendously tight thoracic spine with kyphosis. I just had a massage with an incredible masseuse who is trying to loosen the muscle tissue all along the spine and has had some success today! :) -I will for sure do your exercises featured on this video as well as the ones my massage therapist showed me. (I.e. hanging my leg over the bed b/c my abs on the left were so tight, that I felt it around the psoas muscle/quad). Love what you said at the end of your video about how “Kyphosis sucks, pain sucks...but life shouldn’t.” I’m a firm believer in that and if we can help ourselves and each other through these videos, we can correct a huge degree of pain. Many thanks for your teachings on this subject and I will be a diehard follower! Haha!
I have severe kyphosis where my head cannot touch the floor laying down. While I agree this exercise helps, I still have trouble getting my back limber enough in the opposite direction. I have tried the foam roller with dumbbells over my head but the back still is tight the higher I go up. I've always wanted someone to put their knee on my back and pull my shoulders back and my neck. Since I don't have that, I've considered suspending myself over a table and chair/couch with my arms stretched out and let gravity take over. Has anyone tried that? Or use the foam roller over a table to get an extra stretch? I need something more dramatic for higher up the spine.
I seriously cannot do the wall exercise. I would actually have to break my shoulders in order to have everything flatten against the wall. My shoulders can’t go back far enough to flatten out on the wall
I watched your video on putting you back against the wall. I never thought my back was that bad til I tried this! I have a slight raise in my upper back so my back if the head is forward. How do I do this if my neck won't touch the wall. I'm unable to pull my head down enough to touch the wall. Very uncomfortable but still not touching my neck.
I can get into the position with no pain. But as I lean back and put the weight on my heels, the point where the top part of the foot meets the bottom part of the leg starts to hurt incredibly bad. It does this on both legs. The pain does not feel muscle related.
Really helpful info. May you please tell us your opinion regarding how long it would take to fix kyphosis. I know it varies from person to person and based on degree of kyphosis. But may you please give us a range
For the 2nd part does having legs straight out in front of you provide any benefit ? Basically stretching ham strings while holding posture against the wall ?
if I do the second excersise my low back is not touching the wall if I make it touch the wall its impossible to get my shoulder blades or neck against the wall what should I do??
How re you now? Not necessary to touch when you first started, just be trying and get it close, you pulling your upper back for Ur back head to touch the wall is the corrections you being making already ...on a long term you will see improvement and be able to touch with Ur back head.
Thank you for posting this man. I've had "back issues" for years. I did t know it was a things and that its treatable. You're right about doing the boring things to get the results. Thanks man for reminding us. =•)
Hi I am a 27 year old male that is trying to get in shape in the gym but I struggle with form alot. I have mild scoliosis and kiphosis. If I put my back, head and glutes against the wall I can't touch the wall with my hands as in I dont reach. Also, when I try to do squads with the barbell behind my head, I cant grip the bar and place it on my traps. Does this have to do with kiphosis or lack of flexibility? If I do these exercises would I eventually be able to have more reach with my hands towards the back? Would my slight hunchback go away? thank you
I’m 16 years old I’m always on my bed playing games that’s how I got a really really bad hunch back and am really insecure about this it’s so hard doing some stuff I’ve seen they really tire me fast and it hurts so idk what to really do because it’s really bad any advice I know to not be in bed much often and walk straight and do some exercises but I’ve done it since June and there’s no change HELP.
How long does it take to reverse this if doing these exercises consistantly..is this something thst will take years of consistency to reverse or will see a noticeable difference relatively soon?
I think you could do some mobilization with a couple of tennis balls tied off with a 1 in spread. Use them to lie down on and straddling the spine. I'm surprised you didn't use a gymnic ball in a top 3.
i know this may be off topic because your video is about the back. Im having this weird feeling in my hamstring, its not painful but i can feel an uncomfortable tugging/tightness when i walk or stretch. at times it feels like the muscle is going to pop or tear. I started feeling this saturday after i was training some Olympic lifts and as the day progressed it had a slight burning sensation but nothing extreme. just want to maybe get an idea of what it could be and possible rehab ideas to start working on. Thank you zach kuzens
The sitting against the wallI seems simple but I couldn't even sit for 2 mins. Tried cross legged and reached 2 mins but a long way to go. My head is away from the wall by more than 1 inch. Where do u get the rolling tool?
Can you improve posture after age early 40s I have, when I try to straighten up it makes me have a flat back it’s weird ... iv been teased all my life about it makes me really depressed :(
This exercises are performed everyday of course, how many repetitions? Let say do 4 repetitions of FOAM ROLLER and 4 agains the wall? Please let me know! Thanks!
I'm having a hard time getting my butt, and the lowest part of my back flat against the wall, no matter if my upper back is in contact or not. It's like my hip mobility is is stopping my pelvis from tipping forward enough to sit flat against the wall. Any suggestion?
How re you now? I guess it should be your lower back and butt to the wall first then tryna get your upper back against the wall slowly....it just means your posture is very bad, try and get it slowly done +plus consistence...things would get better. Good luck!
I have two seated driving jobs. I drive forklift throughout the week and I have a side job delivering pizzas on the weekend. My thoracic kyphosis got pretty bad. I started corrective exercises for both kyphosis and posterior pelvic tilt. I have found so much relief from low back pain, and also for my right shoulder which has an almost complete thickness tear of my supraspinatus. Is there any non equipment corrective movements I could perform during the day as I work to be proactive in keeping my t spine mobile and to fight this slouch posture? I avoid sitting as much as possible and walk around when I am not driving. Oh and during the seated wall exercise I find it difficult to get my ass right up against the wall. even when I try my hardest there is small gap when everything else is flush. Whether legs are straight or knees bent.
On the foam roller...pop, pop, pop, pop. I've used tennis balls, either two tied in a sock or a single one. They help some, but the foam roller is really getting it. Ow, ahh, ow, ahh...
I need your help please. I got postural thoracic kyphosis and I'm trying the wall technique but my lower back sticks out just a bit and my head can't go completely flat, it's tilted up a bit, can I keep practicing this way to improve? Thanks
I found myself looking for a way to fix my posture; I guess I was sick of being told continually. My back pains were eliminated right after I tried “doso shocking guide” posture treatment that I found while searching Google for posture improvement materials. I use it for assisting me reinforce correct posture as I stand a lot and tend to slouch.
It all depends on the severity of kyphosis. It could possibly take even months of consistent work for somebody to be able to see some changes. But when it comes to pain reduction in that area, you could expect to feel way better after just 2 weeks of working out! :)
i do the first one just laying on the floor. its way too painful with that roll. but laying my back slowly looses up by itself. i roll myself side to side also. and i feel the back loosening. after that the pain lessens also
im a 16 yr old f and this is defiantly my biggest insecurity :C
Same and im 15
same here its terrible
yeah I'm 15. nobody's ever bullied me for this, but it's my biggest insecurity
s
TEAM SESH I'm 16 too mine is small but it might be get biggar
As a runner who is training for a marathon, these foam rollers ruclips.net/user/postUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!
This guy is honestly a genius. You actually take the time to explain what you're doing. Thank you.
1.5 weeks in and already great improvement. Got rid of the pain in less than a week, now I'll just keep going to finally fix that posture.
MM3 how its going?
MM3 How are you doing after 2 months man?
Awesome! Glad to hear it!
@@Uprighthealth bro, If I wanted to do bare minimum, high ROI for my turtle neck...how many minutes per day and do these 2 exercises? Any additional exercises or these do the job...Thank u !!!
How you feelings today?
Literally tried this two mins each and it feels like I can finally breathe right all these drs only gave me pain meds this is all I needed may god bless u thank u
really hate myself for slacking all these years and not doing a single exercise. Now i am trying to do these and a few more and hopefully my posture gets better over time, even if it takes years to revert all the damage i've done it myself.
It takes time, but it does work. Good luck and enjoy the journey!
so how did it go?
did it work?
@The Creature 911 I’ll be honest I haven’t done these as much as I should have had. But it hasn’t gotten worse so there’s that. I try to sit straight as much as possible
@@Mazxlol do it man its been 4 years
That wall sit looked so simple but it was SO uncomfortable and difficult to me wtf
Same, I couldn’t even get into the position without being in pain. Feels bad
hey, how are you doing now?
These two exercises alone gave me instant relief. I'm almost in tears...happy tears! Chiropractor or PT never gave me these exercises.
K Age how long did you do it for? I just tried both and they were very painful, but seem effective..
how did it go guys?
i dont have a yoga matt for this
@@dripace_1145 roll up your blanket for the mat one
@@alfredaquino1319 . Everyone should be very conscious of the first exercise and not aching your lower back in the process to compensate for your stretching else, it will be d same or even worse result
God damn! It’s an 8 y old video and this actually helped me a lot! Thank you so much dude! I’ve been called a “question mark posture “ or “hunchback” in school and from relatives a lot, felt really depressed so I decided to do some exercises which I couldn’t find any of them helpful! But thank god this video exists! Tysm
Awesome video! Im 25 years old and have been dealing with this for about 3 years now. It's lead to me having herniated discs and it seemed to not be getting any better with the "help" of doctors and 2 seperate physical therapists! So i took to the internet to try and fix my kyphosis with the knowledge i learned from physics therapy and my own research. Videos like these save my life!! I have daily pain and its the worst... But helpful videos like yours deff make it manageable. If you could do a video addressing the connection to kyphosis and lack of mobility in the hips/hamstrings, that would be amazing! Thanks!
Hi, I'm a Physical Therapist. I'll make this short. Excessive thoracic kyphosis usually occurs with other changes in ROM in the legs, lumbar and cervical spine. So correction should extend to those areas to improve flexibility and shift the center of gravity back to support an improved thoracic spine. Strong abdominal muscles don't cause kyphosis. They assist flexing the lumbar spine. Professionally speaking I think the fascial adhesions prevent spinal mobility over bony changes and muscle shortening, in that order.
I would suggest using foam rollers and foam balls to mobilize the fascia throughout the circumference of the rib cage. The technique involves not rolling over but pressing into the foam till the fascia is moved. This is rather painful but the results are instantaneous. Sitting in an arm chair doing rotation of the chest while pulling and pushing with the arms to increase the rotation, and contra lateral side bending and extension of the spine will open up the chest.
Gilberto Ramirez you cannot break apart fascial adhesions, assuming we are talking about ones bound with collagen, because that requires an amount of force which is not physically possible to apply with a foam roller or lacrosse ball.
i'm fairly certain that through research, it has been shown that SMR does nothing but cause temporary pain relief. It's speculated that the mechanism responsible for this is that pressure onto a nerve sort of "interrupts" the pain signal coming from "tight" tissue. SMR is good, but it does not heal anything by itself.
Can we have videos of what u have explained? thanks
Can you please please make a video explaining and showing how to do it? We would be very thankful!
@@vhlp4534 Ich bin 17 Jahre alt, warum?
@@vhlp4534 Schade? And what about it?
I had a water bed from age 11 to 21 and also am an avid guitar player. All of those years when my body was developing I had no clue i would get kyphosis. Hunching over and playing guitar didn’t help either. I am now 42 and have severe lower back pain for the last 4 years which I believe now was brought on by lordosis. I had a minor surgery in December to decompress my S1 and It proved ineffective. During my recovery my weight increased to 248lbs. I am now at 198lbs and hope to lose another 10. My mid to upper back has really hampered my cardio the last 3 weeks. The more weight I lost I realized how bad my kyphosis was. I am brand new to this channel but already feel a sense of hope after watching a few of Matt’s videos. Has anyone yielded positive results? If so, which exercises worked the best for you?
Fantastic video. Most youtubers seem to have absolutely no clue what this condition is about because they recommend scapula exercises and talk about shoulders when it is not related to that at all, only to the muscles directly around the spine. Thanks for sharing.
Thanks so much im born with kyphosis and my mom always blamed on the phone and also i hated it so much i knew what was gonna happen so i decided to do those excersises everyday thanks so much for that now i have no more rounded back and it is way more better and i can run faster too!
“And if you’re someone who’s not Zack, you can use this on yourself!”
*me also named Zack, no longer able to fix my spine now*
Same bro !
Hey Matt, do you have any tips for moms who are breastfeeding or who carry their baby in a baby carrier on their chests? I've experienced a lot of shoulder pain and my posture has worsened since having my son. And I know other moms with the same complaint!
Best advice video on RUclips... Thank you
i don't understand how you supposed to put you lower back against the wall if you have kyphosis? it leaves a gap
@@is_awake it doesn’t have to be perfect, you’re just trying to get everything aligned as best you can.
Would lying flat on your back on the floor with chin tucked and back of your head in contact with the floor and arms outstretched help with kyphosis posture as much as sitting up against the wall? Thank you! Your videos are wonderful and I appreciate your generous sharing of your expertise mexper
I am not a professional in this area, I am a patient, so this is anecdotal 😊 My Physio started me with laying in this position and working on breathing properly. This was helpful for the pecs to relax and for my body to practice what that position even feels like. We then progressed to sitting which is where I'll actually build on those proper muscles. If I'm too tense sitting, we go back to laying then try again. Best of luck to you! 🤞
What is the difference between sitting against the wall and just laying flat on a hard surface?
I think I have kyphosis, I already have neck hump and it's not going away I'm gonna try this, I have pain in my upper back while breathing deep, sneezing and coughing, I have weakness in both of my back, severe back pain while lying down on the back, experiencing since almost one month using painkillers but not working, I'm gonna try this starting today, hope this will work
How you feeling today
I'm 17, I had a really bad hunch before probably due to my unconfident posture, and I began fixing it and my hunch has definitely decreased, but I still have it. I hope this helps.
How are you now?
@@nikitagrebennikov1232 lmao no reply
@@FiftyBigMenBustInMyEye because people deactivate notifications
Thanks for your detailed explanation! This is great for computer users...
Day 1: trying to do wall sitting for 5 minutes, but ended up doing 2 minutes only. Man this is hard as hell! But I am not gonna give up giving myself a nice straight back and pain free.
Update?
@@TheGUNSHQCK I managed to do sit wall for 5 minutes. I only do it once a day by the way. My posture when I am sitting is still this banana shapey but not that worst anymote and I notice that when i am walking, my posture got a lot better.
@@niviaflorentina8406 hey buddy, quick question when you first did it was it completely flat your back and head? Cuz my lower back sticks out bit and my head tilts up a bit. Will doing this consistently improve this? Thanks
@@KingAssyria hey man, to be honest with you, I stopped doing this posture because my lack of motivation and effort 😅. But, I also have the same situation like you when doing this posture. My back is not really attached to the wall as I have a hunched back and it's quite hard for me to make sure my head to look straight instead of tilting. When I was doing it for the first 2 weeks, it was really hard but I did see some improvement to my posture. So, yeah I believe if you make this exercise as a habit it will definitely improve your posture. Anyway, I will try to do this exercise again. Hopefully this time it will last longer than 2 weeks.
Alright thanks man. Honestly what I've learned from losing weight is you need to be consisted for atleast 2-3 months to see some improvement in something. Il be doing it for 3 months and see what happens good luck my friend
Please make this video available offline. Good info. Thanks and blessings from India.
Wow the second exercise is brutal on my spinal erectors! Feeling the muscle working simply by sitting against a wall is crazy! Thanks a lot for the video, I hope it'll work!
Any progress? Dont want to waste my time
So going into your second position, sitting against the wall with knees bent, caused my back to almost instantly start seizing and cramping. So that's a good sign for me. Pushed through it for a bit, but man I hate my back and myself for letting it get that way. Getting the chin down and the back of my head against the wall is almost impossible - my neck juts too far forward, and pushing my head back and chin down closes off my windpipe, can't breathe. Ugh. I'm not sure if my neck-forwardness is just the way I'm built, or the result of poor posture, and if it's fixable or not. But thanks for the advice, and I'll keep working on these two stretches.
+kidadd go slow and be patient! it takes time if you have that much of a forward head posture.
+Upright Health I have a couple of questions: I'm not completely sure if I even have kyphosis whenever I bent over I feel two of my vertebrae jutting outward also I noticed my neck forward does that mean I have kyphosis. Also can it get progressively worse. Do I need to see a doctor if it does get worse in the near future and if not do I do basically what you did in this video to correct my spine.
It's been at least 20 years since I've been able to get my head, but and back on the same plain.
Thank you so much from Alberta, Canada! I’m a 51 year old female with slight curivature in my spine and horrendously tight thoracic spine with kyphosis. I just had a massage with an incredible masseuse who is trying to loosen the muscle tissue all along the spine and has had some success today! :) -I will for sure do your exercises featured on this video as well as the ones my massage therapist showed me. (I.e. hanging my leg over the bed b/c my abs on the left were so tight, that I felt it around the psoas muscle/quad). Love what you said at the end of your video about how “Kyphosis sucks, pain sucks...but life shouldn’t.” I’m a firm believer in that and if we can help ourselves and each other through these videos, we can correct a huge degree of pain. Many thanks for your teachings on this subject and I will be a diehard follower! Haha!
great exercises and good advice! Wow, I have a lot of work to do straightening up again
I have severe kyphosis where my head cannot touch the floor laying down. While I agree this exercise helps, I still have trouble getting my back limber enough in the opposite direction. I have tried the foam roller with dumbbells over my head but the back still is tight the higher I go up. I've always wanted someone to put their knee on my back and pull my shoulders back and my neck.
Since I don't have that, I've considered suspending myself over a table and chair/couch with my arms stretched out and let gravity take over. Has anyone tried that? Or use the foam roller over a table to get an extra stretch? I need something more dramatic for higher up the spine.
I seriously cannot do the wall exercise. I would actually have to break my shoulders in order to have everything flatten against the wall. My shoulders can’t go back far enough to flatten out on the wall
you need time and patience
and also a few extremely risky and expensive surgeries
How re you now. I think consistency makes it better for u
Thank you that was really helpful. I will try! I need to find one of those rolly thingies.
Heal that hump
Did its work
Thank you man, will be trying this before my workout in a couple of minutes.
Did it work?
8/12/2024
Starting from this moment i’ll be doing these exercises,
Status update after 3 months. Wish me luck
Good stuff. I am going to try this right now hope it helps me. Thank you for sharing this knowledge.
Respect..this is exactly what im lookig for...but do you have more rough exercises...thanks alot
I watched your video on putting you back against the wall. I never thought my back was that bad til I tried this! I have a slight raise in my upper back so my back if the head is forward. How do I do this if my neck won't touch the wall. I'm unable to pull my head down enough to touch the wall. Very uncomfortable but still not touching my neck.
Try it get near as much as possible and slowly it should improve. Also check with a doc
thanks man... i tried it and i feel better every time i do it 😇
Didn't realise how bad my back actually wad until i tried these exercises it hurts so bad my god
Love your helpful videos, btw!
I'm 13 and I will try this thank you
I can get into the position with no pain. But as I lean back and put the weight on my heels, the point where the top part of the foot meets the bottom part of the leg starts to hurt incredibly bad. It does this on both legs. The pain does not feel muscle related.
Thanks Matt...gee you have a nice way of explaining things, thank you so much
Kyphosis+scoliosis +pain +Scopophobia = living hell
Me too I'm sick of life
Really helpful info. May you please tell us your opinion regarding how long it would take to fix kyphosis. I know it varies from person to person and based on degree of kyphosis. But may you please give us a range
For the 2nd part does having legs straight out in front of you provide any benefit ? Basically stretching ham strings while holding posture against the wall ?
Thank you for this video! Very helpful!
if I do the second excersise my low back is not touching the wall if I make it touch the wall its impossible to get my shoulder blades or neck against the wall what should I do??
Im unable to touch the back of my head to the wall
When lower back and mid back flat
Back of head ia several inches away
How re you now? Not necessary to touch when you first started, just be trying and get it close, you pulling your upper back for Ur back head to touch the wall is the corrections you being making already ...on a long term you will see improvement and be able to touch with Ur back head.
Thank you for posting this man.
I've had "back issues" for years.
I did t know it was a things and that its treatable.
You're right about doing the boring things to get the results. Thanks man for reminding us. =•)
Hi I am a 27 year old male that is trying to get in shape in the gym but I struggle with form alot. I have mild scoliosis and kiphosis. If I put my back, head and glutes against the wall I can't touch the wall with my hands as in I dont reach. Also, when I try to do squads with the barbell behind my head, I cant grip the bar and place it on my traps. Does this have to do with kiphosis or lack of flexibility? If I do these exercises would I eventually be able to have more reach with my hands towards the back? Would my slight hunchback go away? thank you
Very good routine. BUT so much background noise! Cars going by or what! (Love you channel!)
I’m 16 years old I’m always on my bed playing games that’s how I got a really really bad hunch back and am really insecure about this it’s so hard doing some stuff I’ve seen they really tire me fast and it hurts so idk what to really do because it’s really bad any advice
I know to not be in bed much often and walk straight and do some exercises but I’ve done it since June and there’s no change HELP.
Add more stretches and workouts, there's plenty on RUclips
I have kyphosis and scoliosis I do these every day at physiotherapy and my curves have gotten much worse
And now
Excellent video. Well done.
Danke!
This is awesome. Thank you sir
Question,: Is it okay to use the 15cm (almost 6-inch) hard, ribbed roller sent to me, for working on my kyphosis?
I think it's good to start now since both my grandma and grandpa had osteoporosis
Can you make a video on fixing lordosis?
In fact we've made a lot! Check out our videos on "anterior tilt."
Thank you!!!
very helpful. thank you :)
How long does it take to reverse this if doing these exercises consistantly..is this something thst will take years of consistency to reverse or will see a noticeable difference relatively soon?
Thank you I have kyphosis and scoliosis Need to work on this kyphosis The chiropractor is helping with the scoliosis
I think you could do some mobilization with a couple of tennis balls tied off with a 1 in spread. Use them to lie down on and straddling the spine. I'm surprised you didn't use a gymnic ball in a top 3.
Could we get a video on an overly straight thoracic spine also please?
i know this may be off topic because your video is about the back. Im having this weird feeling in my hamstring, its not painful but i can feel an uncomfortable tugging/tightness when i walk or stretch. at times it feels like the muscle is going to pop or tear. I started feeling this saturday after i was training some Olympic lifts and as the day progressed it had a slight burning sensation but nothing extreme. just want to maybe get an idea of what it could be and possible rehab ideas to start working on. Thank you zach kuzens
Hi ! I have kyphosis and scoliosis. Im 18 and found out when i was in 13-15. I wonder if there any exercise to treat both kyphosis and scoliosis?
His exercise is easy. It is so easy that I want to do it and want to do it everyday. 💋❤️🔥🥰👍👏
thank you so much brother........ 😊😊😊
I had trouble breathing doing the second exercise. Is that a sign that I should stop?
This is helping me out do you have anymore advice?
I have this thing and everybody make fun of me. thanks for uploading this video
And how many times per week i need to do them to correct my posture
wat if i don’t have a yoga matt
Use a blanket and roll it up
We can use the foam roller daily?
I will try this.
I did the stuff and it feels better :D
The sitting against the wallI seems simple but I couldn't even sit for 2 mins. Tried cross legged and reached 2 mins but a long way to go. My head is away from the wall by more than 1 inch. Where do u get the rolling tool?
I have a question... is it the same if I lay down on parket aka. hard floor in my house and does it have the same effect?
How long would you suggest doing this everyday?
would these exercises be ok for people with scheuermanns?
much appreciated.
without foam roller (or a rolled camping pad), can we do it (3:24) on a chair (rolling some fabric on the back of the chair)?
Good god the pain I went through on the 2nd exercise
Can you improve posture after age early 40s I have, when I try to straighten up it makes me have a flat back it’s weird ... iv been teased all my life about it makes me really depressed :(
This exercises are performed everyday of course, how many repetitions? Let say do 4 repetitions of FOAM ROLLER and 4 agains the wall? Please let me know!
Thanks!
I'm having a hard time getting my butt, and the lowest part of my back flat against the wall, no matter if my upper back is in contact or not. It's like my hip mobility is is stopping my pelvis from tipping forward enough to sit flat against the wall. Any suggestion?
How re you now? I guess it should be your lower back and butt to the wall first then tryna get your upper back against the wall slowly....it just means your posture is very bad, try and get it slowly done +plus consistence...things would get better. Good luck!
I have two seated driving jobs. I drive forklift throughout the week and I have a side job delivering pizzas on the weekend. My thoracic kyphosis got pretty bad. I started corrective exercises for both kyphosis and posterior pelvic tilt. I have found so much relief from low back pain, and also for my right shoulder which has an almost complete thickness tear of my supraspinatus. Is there any non equipment corrective movements I could perform during the day as I work to be proactive in keeping my t spine mobile and to fight this slouch posture? I avoid sitting as much as possible and walk around when I am not driving.
Oh and during the seated wall exercise I find it difficult to get my ass right up against the wall. even when I try my hardest there is small gap when everything else is flush. Whether legs are straight or knees bent.
On the foam roller...pop, pop, pop, pop. I've used tennis balls, either two tied in a sock or a single one. They help some, but the foam roller is really getting it. Ow, ahh, ow, ahh...
The thing that concerns me is when he's talking his posture is pretty forward. And I don't mean when he's giving the example of forward posture.
What do you do for a living?
school ruins my posture i dont have kyphosis but i have little bit sway back problem
Did its improve
I need your help please. I got postural thoracic kyphosis and I'm trying the wall technique but my lower back sticks out just a bit and my head can't go completely flat, it's tilted up a bit, can I keep practicing this way to improve? Thanks
I am in the same boat as you. It freaking hurts trying to get my head against the wall
I have an awesome 6 pack. Trouble is, it's inside the foam cooler that's also in there.
I found myself looking for a way to fix my posture; I guess I was sick of being told continually. My back pains were eliminated right after I tried “doso shocking guide” posture treatment that I found while searching Google for posture improvement materials. I use it for assisting me reinforce correct posture as I stand a lot and tend to slouch.
Thanks!
Thanks so much for your support!
after doing the wall exercise my back suddenly hurt when i bend it can you give me explanation
Its working
I don't have anything like a foam roller
How long does it take to fix this in general with consistent work ? Thats the main question I have and many people I believe have the same question
It all depends on the severity of kyphosis. It could possibly take even months of consistent work for somebody to be able to see some changes. But when it comes to pain reduction in that area, you could expect to feel way better after just 2 weeks of working out! :)
i do the first one just laying on the floor. its way too painful with that roll. but laying my back slowly looses up by itself. i roll myself side to side also. and i feel the back loosening. after that the pain lessens also