Put a stop to round backs

Straighten up and get rid of your kyphosis! More and more we can see people around us who have a crooked back. In the past, curvature of the spine was seen more in older people, but with sedentary jobs and sitting at a PC becoming more and more prevalent, this ailment is being seen even in the very young.

How to fix a crooked back? That is what the following paragraphs are about.

What is kyphosis?

Kyphosis is the term for excessive rounding of the back, specifically in the thoracic spine. This problem is usually accompanied by pain, stiffness or burning between the shoulder blades and in the neck area and other painful symptoms in other parts of the body.

As a posture expert, I see this problem in people of all ages. I have successfully corrected this in myself and many of my patients. First, you must realize that kyphosis (with very rare exceptions) is not a disease. It does not have to stay with you. Although you have it congenitally and your parents and grandparents slouched in their older years, you certainly don't have to slouch.

To fix the problem, we need to address the cause. Lack of exercise is usually to blame, leading to muscle weakness, incorrect posture, joint instability and, in this case, a round back. Even if you exercise 5 to 6 days a week, you're probably still not moving enough.

The most important thing

Bones do what muscles tell them to do. The spine takes the position that the surrounding muscles dictate. The position of the spine can be changed. And it can be done without the excruciating pain of massage, without spikes and needles, and without surgery.

Kyphosis is only part of the picture. In most cases, the spine will follow the hips. The strong muscles around the pelvis are the main movers of the human body. They dictate the position and functionality of the entire body, including the shoulder girdle. In order to get rid of kyphosis, you not only need to return the momentum to the thoracic spine, but also to strengthen and mobilize the pelvis - in fact, our whole body is at stake.

Correct kyphosis: exercises

We've got three exercises that open up the thoracic spine and can make a big difference to your posture. If you try them, use common sense, and don't practice anything that causes you discomfort.

Stretches with support

• Stand against a table or something that will have height between your waist and chest. Rest your hands on the back of your head and back up until your feet are under your hips.
• Make sure your thumbs are slightly turned inward (very crucial). Move your butt back to create an arch in your back and lower your chest down. Keep your elbows extended and clench your quadriceps.
• Breathe and hold the pose for 1 minute. Make sure you stand evenly on both feet.

This exercise will help extend the thoracic spine, which is usually kyphosis bent forward in flexion.

Static extension position

Start on all fours with your wrists under your shoulders and your knees under your hips.

• Reach your arms 15 centimetres forward and move your body so that your shoulders are back above your wrists. Your hips will be 15 centimetres in front of your knees.
• Spread your fingers, keep your elbows extended and let your shoulder blades draw together.
• Keep your head hanging and your neck resting. Relax the abdomen and create an arch in the back.
• Hold the position for two minutes, keeping the elbows bent.

This exercise gets the shoulder blades back into retraction and the spine into extension. It's hard. You will feel a lot of work in your shoulders, forearms and wrists. Hang in there, it'll be worth it.

Stretch the upper spine on the floor

• Lie on the floor on your side, hips and knees bent at 90 degrees and arms extended straight out in front of you.
• Keep your knees together with your bottom hand and open your top hand towards the floor behind you.
• Turn your head towards your upper arm, keep your knees together and breathe. Hold for 1-2 minutes on each side.
• The biggest mistake is to allow your knees to get apart. This must not happen. It is necessary to let the upper half of the body rotate independently of the hips. If you let your legs apart, the upper hip will move.

This exercise will help the mobility of the lumbar spine and shoulders. Enjoy it, it feels great.

Do this every day

Now this is not going to be easy to read. If you want help from kyphosis, you have to work it. You have to try every day, for the rest of your life. Gravity never takes a break. If you have kyphosis, your head just wants to tilt down.

You have to strengthen key muscles and keep them strong. Then you need to start moving more to give your muscular and nervous systems the stimulus they need to stay upright and healthy.

About the author:
Maryann Berry was in a wheelchair at age 27 due to chronic hip pain. She healed herself and is now completely pain free. She is currently helping people all over the world get rid of chronic pain. Without the use of drugs, surgery or chiropractic procedures.

Source: www.t-nation.com
Author: Maryann Berry
Translated by Jaromír Uhlíř
Original article title: Dump the Slump