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!
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