Exercise To Cure Kyphosis/Hunchback
Kyphosis is a curving spine that leads to a round back. Commonly known as a hunchback, kyphosis is a common problem. In simpler words, kyphosis is the curving of thoracic portion of the vertebral column. When the kids start growing up, parents always advise them to sit straight and keep their spine straight. This is a simple method to prevent hunchback. However, there is no age to get hunchback. Even working people do not sit straight all the time. Thus, chances of suffering from kyphosis are high. If you suffer from a hunchback, you would find it difficult to lift your arms up (overhead or lateral). Young kids, aged people and patients of osteopenia, osteoporosis or osteoarthritis suffer from hunchback. Apart from sitting straight at work or in class, you also need to do some exercises to cure hunchback.
Exercises to cure kyphosis/hunchback: Posture: While standing, sleeping, walking or sitting, you need to look at your body posture. Often we bend our upper back including shoulders to avoid lower back pain. However, your body posture affects the spine. Even if your lower back pains, make sure you sit, stand or sleep straight.
Stretching: Sit straight on a sitting chair. Your spine, hands and head should be straight. Now, slowly start bending your head down as much as you can. You would feel a stretch on your back. Do this 2-3 times a day for 2 weeks. You can also lean back on your chair and stretch. Just make sure the spine is straight.
Strengthen your cervical muscles: Isometric resistance exercises work on the neck and shoulder muscles. Often hunchback stiffens your neck and makes it challenging to move around. So, press your palms against your forehead. Now slowly start pushing your head backwards. Use the neck muscles to stop the motion. Do this for 5-6 seconds. Relax and repeat 3-4 times. Do this exercise once a day to cure kyphosis/hunchback.
Seated cable row: Attach a rope to the seated cable row. Place your feet on the footpads and bend your knees a little. Hold the rope in each hand and then pull it towards your chin. Keep the elbows high and place the upper arm parallel to the floor. Sit straight while doing the seated row exercise.
Reduce crunches: Excessive bodybuilding exercises can lead to hunchback. So, reduce the crunches as it extends the spine. Crunches lead to reflexive weakness of the muscles in the spine. Lie straight: Lie flat on the ground. Place your hands on your sides and head up. Now slowly squeeze your butt muscles and slowly raise your chest up as much as you can. Hold for a few seconds. Relax and repeat it 8-10 times.
Having a humped back or poor posture that leads to a rounded back can make you feel self-conscious. It may also lead to headaches and severe neck and back issues later in life. Fortunately, performing exercises on a regular basis can help to improve your posture and may get rid of your humped back.
Performing neck extensions will train your neck so you’ll hold it in the proper position. This exercise works several muscles along your neck, shoulders and upper back. To perform it, sit at a weight machine. Rest the back of your head on the neck pad and grab onto the handles with your arms bent. Make sure your feet are flat, and push your neck backward as far as you can. Return to the starting position and repeat.
The neck retraction is designed to lengthen your neck muscles to make it easier to hold it in the proper position and to relieve the tension in your back that is causing the humpback posture. To begin, stand with your feet spread slightly and your hands on your hips. Tilt your head down but keep your shoulders pulled back. Retract your neck as far back as you can. It should appear as though you have a double chin. Hold for several seconds before releasing.
Strengthening your abdominal muscles can help you stand taller and eliminate your humpback posture. Bridge pose requires lying on the floor with your hands relaxed at your sides. Bend your knees and plant your feet on the floor hip-width apart close to your buttocks. Lift your hips toward the ceiling. Don’t over-clench your buttocks as that will strain your lower back. Instead, push into the floor with your feet and use your powerful quadriceps to keep your hips lifted. Hold for up to one minute breathing normally.