Posture Exercises for Kyphosis

Kyphosis is an extreme rounding of the upper back. When this rounding is more than 45 degrees, it is sometimes referred to as hunchback. This can be caused by a number of different things from spinal fractures to arthritis of the spine and can affect people at any age. Minor cases of kyphosis, sometimes called postural kyphosis, can be easily corrected by a few exercises that strengthen the back.

Shoulder Blade Squeeze

• Sit on a stool and tuck your chin to your chest. While keeping your chest high, pull your shoulder blades together. Hold for five seconds before resting, then repeat.

Reverse Fly

• This exercise calls for a lightweight set of dumbbells and uses only a small range of motion. Keep your back straight and abs tight through this exercise. Sit on a stool, grip your weights and bend over with head down and the weights below the knees. Raise the arms out to the sides up to shoulder level, squeezing the shoulder blades together as you do. Keep your elbows bent and do not lift your arms any higher than shoulder level. Lower and repeat.

Dumbbell Shrug

• Once again, this exercise calls for lightweight dumbbells and uses just a small range of motion. Stand with your feet shoulder-width apart and hold the dumbbells at your sides. Then lift your shoulders as high as possible. Do not roll them, but lift them straight up. Lower them and repeat the motion.