5 Stretches That Can Help Correct Kyphosis Or Hunchback

Kyphosis is a very common spinal deformity. There are many forms of this condition, most of which are not dangerous.

However, it will prove useful if you understand it so that you could treat it.

It occurs as a result of osteoporosis in both men and women, but it is more common for women. In addition, it makes the vertebral bones in the spine more vulnerable to fractures and difficult for them to maintain their height.

Causes and Consequences

Even though kyphosis is the reason behind the deformity of the spine, it is not the only factor that can cause such condition. What is also important is the way we sit, stand and walk. Also, it is important that we don’t wear anything that might be heavy on the spine.

These are all important factors that people should consider. So, the cause of kyphosis is usually the loss of flexibility and spinal height. Also, it may result in difficulty with moving or turning the head.

Therefore, the primary goal for people with kyphosis should be to create length in the spine. This can help extend and strengthen it. If they don’t try to change their current situation, it may result in a permanently curved spine.

The Stages of Hyperkyphosis

There are multiple stages of the hunched back. That is why it is important to try and improve your condition before it becomes more serious. To recognize the first stages, you need to see if your head moves more forward and it is not in line with the body.

This is called a forward head posture. If you have this problem, you should know that it can easily be reversed and improved. So, make sure to contact a physical therapist, yoga or a professional movement therapist.

5 Stretches That Can Help

Because of how weakened the spine is, you need to be careful of what exercises or stretches you want to make. Try not to put too much pressure on the shoulders and spine and be cautious with every move you make.

That is why doctors recommend trying yoga. Yoga gives excellent exercises for both the body and mind and can prove quite beneficial for people with kyphosis.

Moreover, it is important to know that there are no medical treatments yet, but according to research yoga can be a promising therapy. These are the several components of a yoga therapy exercise:

  • Restoring alignment and building awareness
  • Realigning and opening the chest and heart area to reverse and improve the hunched back
  • Strengthening the muscles

Here are five stretches you can try at home.

1. Cobra Pose

Cobra pose is a useful stretch for bending the upper back. Try to do this exercise very slowly, don’t force yourself. Besides, you can master this pose over time.

Instructions

Lie down on your stomach and extend your legs back. Put the hands beneath your shoulders on the floor and make sure to keep the elbows in. Your pelvis and thighs should be pressed into the floor before you lift your chest up.

While you are slowly lifting your chest, bend your shoulders blades towards one another.

2. Cat Cow Pose

This is an ideal stretch for your back muscles. However, it requires movement, so you need to be careful and practice slowly. There is a huge risk that you might hurt your hunchbacks even more. Therefore, you should try it only with a medical professional.

Instructions

Put your legs and arms as if you are an animal that walks on four legs. Your hands and knees should be touching the ground. Start slowly arching your back and hang your head down. Move slowly with your spine up and down.

Extend your neck and lift up your head, but don’t forget to press your shoulder blades towards one another gently.

3. Downward Dog Pose

This is a classic pose for stretching and strengthening your muscles.

Instructions

Your pelvis should be up towards the ceiling, while you are holding on your arms and legs which are touching the floor. Your body should be in the form of V, but upside down.

4. Child’s Pose

This restorative pose can help you stretch your legs, pelvis, shoulders, and back. It is great for your spine.

Instructions

Kneel on the floor and slightly separate the knees. Place your hands forward and extend the arms in front of you. While you are doing that, lower the torso between the thighs and stretch your neck forward.

5. Knee to Ankle Pose

Another name for this pose is fire log. Plus, you need to have a chair to stretch properly.

Instructions

Sit on a chair and slowly put the left ankle on your knee. Repeat the same thing with your other leg and flex them. Also, you can do the same exercise on the floor if you sit in a cross-legged position by placing your feet in a parallel position.

After some time, change sides and repeat the process.

Caution!

Make sure that you are always safe. Plus, you need to consult with your doctor first before you choose to do any form of exercise. If your condition is serious, you will need to work with a physical therapist or a yoga instructor.

Moreover, you shouldn’t force your body to hold the same position for a long time. Try to practice for about 5-10 breaths before you change the position. If you need to make it shorter, do it.

Remember, your spine is highly weakened which is why you need to be extra safe.

Source: CureJoy | Yoga International | Yoga U | Spine-Health