Improve your posture with these 5 simple exercises
What's the story
Kyphosis refers to an excessive outward curvature of the spine, resulting in a hunched or rounded posture.
It can be caused by a variety of factors, including poor posture, aging, or certain medical conditions.
To fix kyphosis, one needs to strengthen the muscles supporting the spine and improve overall posture.
This article provides a list of five effective exercises that can significantly improve kyphosis posture correction.
Core strength
Strengthen your core with planks
Planks are a highly effective exercise for strengthening the core muscles, which are essential for supporting the spine.
By maintaining your body in the plank position for 30 seconds to one minute, you actively engage your abdominal muscles as well as those in your back and shoulders.
This exercise not only alleviates strain on your spine but also assists in correcting kyphosis by encouraging a straighter posture.
Flexibility
Improve flexibility with chest stretches
Tight chest muscles can exacerbate kyphosis by pulling your shoulders forward.
Stretching your chest can improve flexibility and counteract this effect.
Stand in a doorway, placing your arms on the frame at shoulder height.
Lean forward until you feel a comfortable stretch in your chest. Hold this position for 15 to 30 seconds. Repeat this stretch three times.
Back strength
Enhance back strength with rows
Rows strengthen the upper back muscles crucial for good posture.
Pull towards your body with resistance bands or weights, keeping your elbows close to your sides and squeezing your shoulder blades together at the end of each movement.
Three sets of 10 repetitions each session will strengthen these key muscles and help correct kyphosis.
Spinal alignment
Boost spinal alignment with bridges
Bridges strengthen the lower back and promote spinal alignment for kyphosis correction.
Lie on your back with knees bent, feet flat on the floor, hip-width apart.
Raise your hips off the floor, forming a straight line from knees to shoulders. Keep your shoulders pressed down.
Hold this position for 10 seconds, then lower your hips slowly.
Repeat 10 times.
Posture awareness
Promote posture awareness with wall angels
Wall angels focus on spinal alignment and strengthening postural muscles.
Stand with your back facing away from a wall, and press your heels, buttocks, upper back, and head against it.
Slide your arms up as if making wings for a snow angel, while keeping your arms and wrists in contact with the wall.
Doing two sets of 10 daily can enhance posture and alleviate symptoms of kyphosis.