Kyphosis is a medical condition characterized by the excessive curvature of the spine, leading to a hunched or rounded posture.

It commonly affects elderly individuals, especially women, and can result in back pain, stiffness, and difficulty breathing if left untreated. Poor posture, aging, and underlying medical conditions like osteoporosis are some of the factors that contribute to this condition.

How to Correct Kyphosis

Effective treatment for kyphosis depends on the severity of the condition, but exercise is one of the most crucial steps in correcting it.

Physical therapy exercises that focus on stretching and strengthening the muscles surrounding the spine help to realign the spine and improve posture. Here are some exercises you can try:.

1. Cat-cow stretch

Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling.

Exhale and round your spine, dropping your head towards the floor and tucking your tailbone under. Repeat 10-15 times.

2. Shoulder blade squeeze

Sit or stand with your arms at your sides. Squeeze your shoulder blades together, keeping your shoulders down and away from your ears. Hold for 5-10 seconds, then release. Repeat 10-15 times.

3. Wall angels

Stand with your back against a wall and your arms at your sides. Raise your arms up and out to the sides, making a “W” shape with your arms. Keep your elbows and wrists in contact with the wall. Slowly lower your arms back down.

Repeat 10-15 times.

4. Superman

Lie face down on the floor with your arms and legs extended. Lift your arms, legs, and chest off the ground as high as you comfortably can. Hold for a few seconds, then release. Repeat 10-15 times.

5. Chest stretch

Stand facing a wall with your feet hip-width apart. Place your hands on the wall at shoulder height. Slowly lean your body towards the wall, feeling a stretch in your chest and shoulders. Hold for 30 seconds, then release. Repeat 3-5 times.

6. Hip flexor stretch

Kneel on one knee with the other foot planted in front of you, creating a 90-degree angle. Keep your torso upright and your hands on your hips. Push your hips forward until you feel a stretch in your hip flexor.

Hold for 30 seconds, then switch legs and repeat.

7. Seated spinal twist

Sit cross-legged with your back straight. Place your left hand on your right knee and your right hand behind you. Twist your torso to the right, looking over your right shoulder. Hold for 30 seconds, then repeat on the opposite side.

8. Pelvic tilt

Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by pulling your navel towards your spine. Hold for a few seconds, then release. Repeat 10-15 times.

9. Plank

Start in a push-up position with your arms straight and your wrists directly under your shoulders. Hold your body in a straight line from your head to your heels. Hold for 30 seconds, then rest and repeat 3-5 times.

10. Wall sit

Stand with your back against a wall and your feet hip-width apart. Slide down the wall until your thighs are parallel to the ground. Hold for 30 seconds, then stand up and repeat 3-5 times.

11. Reverse fly

Stand with your feet hip-width apart and a light weight in each hand. Bend forward at the waist, keeping your back straight. Raise your arms out to the sides, squeezing your shoulder blades together. Lower your arms back down. Repeat 10-15 times.

12. Deadlift

Stand with your feet shoulder-width apart and a weight in each hand. Keep your back straight as you hinge forward at the hips, lowering the weights towards the ground. Use your glutes and hamstrings to lift yourself back up to a standing position.

Repeat 10-15 times.

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13. Bridge

Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, squeezing your glutes. Hold for a few seconds, then release. Repeat 10-15 times.

14. Lat pull-down

Sit at a lat pull-down machine with your feet planted firmly on the ground. Grip the bar with your palms facing away from you and your hands wider than shoulder-width apart. Pull the bar down towards your chest, squeezing your shoulder blades together.

Release the bar back up. Repeat 10-15 times.

15. Row

Stand with your feet shoulder-width apart and a weight in each hand. Hinge forward at the waist, keeping your back straight. Pull the weights towards your chest, squeezing your shoulder blades together. Release the weights back down. Repeat 10-15 times.

16. Bird dog

Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. Extend your right arm and left leg out straight. Hold for a few seconds, then release. Repeat on the opposite side. Repeat 10-15 times on each side.

17. Cobra pose

Lie face down on the floor with your hands under your shoulders. Push up with your arms, lifting your chest and head off the ground. Hold for a few seconds, then release. Repeat 10-15 times.

18. Wall push-up

Stand facing a wall with your feet hip-width apart. Place your hands on the wall at shoulder height. Bend your elbows, lowering your chest towards the wall. Push back up. Repeat 10-15 times.

19. Scapular retraction

Sit or stand with your arms at your sides and a light weight in each hand. Squeeze your shoulder blades together, keeping your shoulders down and away from your ears. Release. Repeat 10-15 times.

20. Side plank

Start in a plank position on your hands and feet. Rotate your body to the side, balancing on one hand and the side of your foot. Hold for 30 seconds, then switch sides and repeat.

21. Cobra stretch

Lie face down on the floor with your hands under your shoulders. Push up with your arms, lifting your chest and head off the ground. Hold for 30 seconds, then release. Repeat 3-5 times.

22. Kneeling hip flexor stretch

Kneel on one knee with the other foot planted in front of you, creating a 90-degree angle. Keep your torso upright and your hands on your hips. Push your hips forward until you feel a stretch in your hip flexor. Hold for 30 seconds, then switch legs.

23. Hamstring stretch

Sit on the ground with your legs extended in front of you. Reach for your toes, keeping your back straight. Hold for 30 seconds, then release. Repeat 3-5 times.

24. Child’s pose

Kneel on the ground and sit back on your heels. Fold your body forward, reaching your arms out in front of you. Rest your forehead on the ground. Hold for 30 seconds, then release.

25. Head tilt

Sit or stand with your back straight. Tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds, then repeat on the opposite side.

26. Neck roll

Sit or stand with your back straight. Slowly roll your head in a circular motion, stretching your neck muscles. Repeat in the opposite direction.

27. Shoulder stretch

Stand with your feet hip-width apart. Raise one arm up and over your head, reaching your hand down your back. Use your other hand to gently push your elbow towards your head. Hold for 30 seconds, then switch arms.

28. Leg lifts

Lie on your side with your legs straight. Lift your top leg as high as you comfortably can, then lower it back down. Repeat 10-15 times on each side.

29. Wall slide

Stand with your back against a wall and your feet hip-width apart. Slide your back down the wall until your knees are bent at a 90-degree angle. Hold for 30 seconds, then stand up and rest. Repeat 3-5 times.

30. Side stretch

Stand with your feet hip-width apart and your arms extended above your head. Reach your right hand towards the ceiling and your left hand towards the floor. Hold for 30 seconds, then switch sides.