Kyphosis, also known as a hunchback or round back, is a condition where there is excessive curvature of the spine. It can occur in people of all ages and can lead to discomfort, pain, and decreased mobility.

While some cases of kyphosis require medical attention, many cases can be improved with simple exercises.

If you’ve noticed that you have poor posture or a hunched back, try incorporating these three exercises into your daily routine to help improve your posture and reduce your risk of developing kyphosis.

Exercise 1: Wall angels

Wall angels are a great exercise to help improve the mobility and flexibility of your shoulders, as well as strengthen the muscles in your upper back. Here’s what you need to do:.

Related Article Exercises to fix kyphosis and improve overall health

1. Stand with your back against a wall, with your feet about a foot away from the wall.
2. Place your arms at your sides, with your elbows bent at a 90-degree angle and your palms facing forward.
3. Slowly slide your arms up the wall, keeping your elbows and shoulders in contact with the wall the entire time.
4. Stop when your arms are extended overhead and your hands are touching the wall.
5. Slowly slide your arms back down to the starting position.
6. Repeat for 10-15 reps.

Exercise 2: Chest stretch

Many people with kyphosis have tight chest muscles, which can contribute to the rounding of the upper back. The chest stretch is a simple exercise that can help improve your posture by stretching out your chest muscles. Here’s how to do it:.

1. Stand with your feet shoulder-width apart.
2. Interlace your fingers behind your back, with your palms facing inward.
3. Gently pull your hands away from your body, keeping your arms straight.
4. Hold for 10-15 seconds, then release.
5. Repeat 2-3 times.

Exercise 3: Bridge pose

The bridge pose is a yoga pose that can help strengthen the muscles in your upper back and improve your posture. Here’s how to do it:.

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Place your arms at your sides with your palms facing down.
3. Press your feet and palms into the ground and lift your hips up towards the ceiling.
4. Hold for 10-15 seconds, then release.
5. Repeat for 2-3 sets of 10-15 reps.

Remember, while these exercises can help improve your posture and reduce your risk of developing kyphosis, they may not be suitable for everyone.

If you have any concerns about your spine or mobility, it’s always best to consult with a medical professional before starting any new exercise routine.