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Site Loader

One cause of this decreased height is thoracic kyphosis, also known as rounded upper back.

OhIs it kyphosis?

Kyphosis occurs when there is excessive curvature of the spine, eventually causing a hump-like appearance in the upper back.

Between 20 and 40% of older adults experience kyphosis.

The biggest change in the thoracic curve is in women between the ages of 50 and 70 but I am noticing younger people who have excessive thoracic curvature.

Causes and Treatment

Some of the generally known causes of kyphosis include:

  • degenerative changes
  • compression fractures
  • muscular weakness
  • altered biomechanics

The main causes of kyphosis are poor posture and inefficient movement patterns. This leads to muscle imbalances that further add to the problem.

Having poor posture and skeletal alignment, even for short periods of time during the day, causes negative changes in the central nervous system.

The resting lengths of the muscles become disordered, with some muscles remaining in a partially contracted shortened state and others becoming overstretched and weak. If the length of the muscle is not corrected, the connective tissue around the muscle stiffens, permanently trapping it in place.

Over time, forward bending can cause bulging and subluxation of the vertebrae.

The more time you spend in a flexed (bent) position, your head begins to maintain a forward position. This causes increased stress and weight on the spine and neck.

The head should be directly over the body, creating a straight line from the shoulders to the ears.

By practicing correct posture and doing exercises to strengthen your back and neck, you can lighten the load. This will give your spine a break.

Why is exercise important?

Exercise, combined with good posture and chiropractic care, can help improve a rounded upper back.

The researchers looked at the effect of spinal extension exercises on kyphosis. They found that strong back muscles are better able to counteract the forward pull of the spine. That means that exercises that strengthen the extensor muscles can decrease the angle of kyphosis.

Exercises that can help:

I recommend these five exercises to help prevent or improve a rounded upper back. Consistency is key and these need to be repeated a minimum of three to four times per week to see results over time.

Always consult a doctor before beginning an exercise routine, and be sure to listen to your body. If an exercise or stretch is causing more pain, stop and get help.

1. Mirror Image

For this exercise, simply do the movement opposite to the posture you are trying to correct.

  1. Stand tall, against a wall if necessary.
  2. Bend knees slightly
  3. Tuck your chin in slightly and bring your head back directly over your shoulders.
  4. Imagine that a small lead weight is attached to your tailbone, dangling between your legs, allowing you to feel gravity and where your center of mass is.
  5. Gently tuck your hips in so your tailbone points downward.
  6. Feel as if you are pulling your shoulder blades back and down. Hold this position for 30 seconds to a minute. Take a break if you start to feel pain.

2. Head retraction

This exercise is done lying on the floor and is very good for neck muscles that are often stretched and weak.

  1. Pull your chin toward the floor, as if you are trying to do a double chin.
  2. Hold for 15 seconds. Repeat five to 10 times.

3.superman

  1. Lying on your stomach, spread your hands in front of your head.
  2. Keeping your head in a neutral position, facing the floor, raise your arms and legs toward the ceiling.
  3. Feel as if you are stretching your hands and feet away from your body. Hold for three seconds and repeat 10 times.

4.Extension of life

The goal of this exercise is to stretch tight chest muscles and strengthen weak back muscles.

  1. Begin standing tall with knees soft, torso tight, chest up, and shoulder blades back and down.
  2. Once you’re in an ideal posture, raise your arms into a Y position with your thumbs pointing back.
  3. In this position, take two or three deep breaths, concentrating on holding this position as you exhale.

5. Thoracic Spine Foam Roller

  1. Lie on the floor with a foam roller under you in the middle of your back.
  2. Gently roll up and down on the foam roller, massaging the muscles of the back and thoracic spine.

Food to go!

By making small changes to care for your posture today and prevent kyphosis, you can reap the health benefits for years to come. So take a break from your phone, practice good posture, and work toward a better quality of life.

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