In this article, we are going to help you fix a condition called kyphosis, which is more commonly known as having a hunchback posture, where the shoulders are pulled forward and the spine is bent unnaturally forward.
If you’re in a hurry and looking for a simple solution to start doing now, without having to dig into the nitty gritty of kyphosis and why it often happens to athletes, just take a quick look at this video demonstrating an exercise you can do for just a few minutes each day that will help to overcome your hunchback posture.
This exercise involves spending 20-30 seconds at a time doing the following.
Kyphosis, often referred to as a hunchback posture, is a condition where the spine in the upper back curves excessively, leading to a rounded, forward-leaning posture. For athletes, particularly those focused on building a strong and large chest, kyphosis can develop as an unintended consequence of their workout routines.
Many chest-focused exercises, like bench presses, push-ups, and chest flys, are designed to enhance the pectoral muscles. While these exercises can create impressive chest strength and size, they often lead to muscle imbalances if not properly balanced with back and shoulder workouts. The pectoral muscles, when overly tight and strong, can pull the shoulders forward, causing the thoracic spine to curve more than normal. Over time, this forward pull can lead to a chronic rounding of the upper back—kyphosis.
To prevent this, athletes should incorporate exercises that strengthen the upper back and improve posture, such as rows, face pulls, and stretches that open up the chest. Maintaining a balanced workout routine is key to avoiding the development of a hunchback posture and ensuring long-term spinal health.
The exercise above is one that will help you get started without too big a time commmitment.
If you’d like to be more aggressive about fixing your case of kyphosis, I’ll share with you some other exercises you can do.
The video below was created by Jessica Valant, a physical therapist and pilates instructor.
This 10-minute exercise routine is designed to help overcome kyphosis.
Here are the exercises that are involved in the routine.
Stretches Without Bands
