Struggling with kyphosis or rounded shoulders? In this video, we’ll show you the 7 best exercises to help correct your posture, strengthen your back, and reduce kyphosis. Whether it’s due to poor posture or other causes, these exercises are simple, effective, and can be done in the comfort of your own home.
Exercises in this Video:
Push-Ups – Strengthen your upper body and improve overall posture.
Thoracic Extension on Foam Roller – Open your chest and extend your thoracic spine.
Cat-Cow Stretch – Increase spinal flexibility and mobility.
Bird Dog Exercise – Enhance core stability and strengthen your back.
Child’s Pose – A relaxing stretch to lengthen your spine.
Cobra Pose – Stretch the front of your body while strengthening your back.
Superman Pose – Strengthen your lower back and correct posture.
Join me as I demonstrate each exercise step-by-step to help you improve your posture and relieve discomfort from kyphosis. Don’t forget to warm up before starting and cool down afterward for the best results!
If you enjoyed this video, give it a like, share it with others, and follow for more physiotherapy tips and exercises to keep you mobile and healthy.
Hashtags: #Kyphosis #PostureExercises #BackHealth #HomeWorkout #Physiotherapy #SpineHealth #PostureCorrection #KyphosisExercises #Mobility #HealthyPosture
Exercises in this Video:
Push-Ups – Strengthen your upper body and improve overall posture.
Thoracic Extension on Foam Roller – Open your chest and extend your thoracic spine.
Cat-Cow Stretch – Increase spinal flexibility and mobility.
Bird Dog Exercise – Enhance core stability and strengthen your back.
Child’s Pose – A relaxing stretch to lengthen your spine.
Cobra Pose – Stretch the front of your body while strengthening your back.
Superman Pose – Strengthen your lower back and correct posture.
Join me as I demonstrate each exercise step-by-step to help you improve your posture and relieve discomfort from kyphosis. Don’t forget to warm up before starting and cool down afterward for the best results!
If you enjoyed this video, give it a like, share it with others, and follow for more physiotherapy tips and exercises to keep you mobile and healthy.
Hashtags: #Kyphosis #PostureExercises #BackHealth #HomeWorkout #Physiotherapy #SpineHealth #PostureCorrection #KyphosisExercises #Mobility #HealthyPosture
Category
🛠️
LifestyleTranscript
00:00Hey everyone.
00:02Welcome back to Mobile Physio, your go-to channel for tips on staying mobile, powerful,
00:07and flexible.
00:08Today, we're talking about kyphosis, also known as a rounded upper back.
00:14Kyphosis is a postural condition where the upper spine curves more than it should, leading
00:17to a hunched appearance.
00:20It can happen from poor posture, muscle imbalances, or even degenerative diseases.
00:25Don't worry, with the right exercises, you can reduce that curve and improve your posture.
00:30Warm-up.
00:31Before jumping into the exercises, let's start with a quick warm-up to loosen up the muscles.
00:37A light warm-up is key to avoiding injuries and maximizing the benefits of the exercises.
00:42Now, let's dive into the exercises.
00:45These exercises are designed to strengthen the muscles of the back and improve flexibility,
00:51which can help reduce the excessive curve in kyphosis.
00:55First up, we have push-ups.
00:58This classic exercise helps strengthen the upper body and core while promoting better
01:02posture.
01:03Start in a plank position with your hands under your shoulders, lower your body until
01:07your chest almost touches the ground, push back up to the starting position.
01:11Aim for 10-15 repetitions.
01:13Keep your core engaged and back straight throughout the movement.
01:17Next, we have the thoracic extension on a foam roller.
01:21This exercise is great for opening up the chest and extending the thoracic spine.
01:26Sit on the floor with a foam roller placed horizontally under your upper back.
01:31Support your head with your hands and gently lean back over the roller.
01:34Hold for a few seconds, then return to the starting position.
01:38Repeat for 8-10 repetitions.
01:40Keep your lower back supported to maximize the benefits of this stretch.
01:45Cat-cow stretch.
01:46The cat-cow stretch is a dynamic movement that improves spinal flexibility.
01:51Start on all fours with your wrists under your shoulders and knees under your hips.
01:54Inhale, arch your back, cow pose.
01:57Exhale, round your back, cat pose.
02:00Repeat for 10-15 repetitions.
02:03Focus on your breath as you move through these positions.
02:06Bird-dog exercise.
02:07The bird-dog exercise enhances core stability and strengthens your back.
02:12Start on all fours.
02:13Extend your right arm and left leg.
02:15Simultaneously, keeping your hips square to the ground, hold for a moment, then switch
02:20sides.
02:21Aim for 10 repetitions on each side.
02:24Keep your core tight to maintain balance throughout the movement.
02:28Child's pose.
02:29Child's pose is a restorative stretch that relaxes the back.
02:32Kneel on the floor and sit back on your heels.
02:35Reach your arms forward and lower your torso between your thighs.
02:38Hold this position for 20-30 seconds, focusing on your breath.
02:42Feel the stretch along your spine as you breathe deeply.
02:45Cobra pose.
02:46Cobra pose gently stretches the front of your body while strengthening your back.
02:50Lie face down on the mat with your hands under your shoulders, press into your hands too.
02:56Lift your chest off the ground, keep your hips on the mat and hold for 15-20 seconds.
03:01Be mindful of your lower back and only go as far as feels comfortable.
03:05Superman pose.
03:06Finally, we have the superman pose, which builds strength in the lower back.
03:11Lie face down with your arms extended in front of you, simultaneously lift your arms, check
03:16chest, and legs off the ground.
03:18Hold for 2-3 seconds before lowering back down.
03:21Repeat for 10-12 repetitions.
03:23Engage your glutes and back muscles as you lift for maximum benefit.
03:27Cool down.
03:28After completing these exercises, it's important to cool down and stretch to help your muscles
03:32recover.
03:34And that's a wrap on our best exercises for kyphosis.
03:38Incorporating these exercises into your routine can help improve your posture and alleviate
03:43discomfort.
03:44If you found this video helpful, please like, share, and subscribe to MobilePhysio for more
03:48content on staying mobile and healthy.
03:51Drop any questions or suggestions in the comments below.
03:55Thanks for watching, and see you next time!