These 3 exercises will help you fix your ‘Rounded Back’ also known as kyphosis or hunchback.

Want FREE Videos on Fixing your rounded back?
Rounded back is basically too much flexion in the thorasic portion of the spine. So what we need to do is add more extension there to straighten out the spine & to get us a little more upright in what would probably look like better posture. Another thing to consider is when we get into this rounded upper back position, a lot of times the head comes forward & we get into this forward head posture. If my head stays forward in this position, then it’s really hard to get my back extended. One of our main priorities is going to be be getting that head back & the neck back to neutral.

These 3 exercises are going to address all of those things.

1. Neck Retractions
2. Sitting Wall
3. Cobra Stretch

Exercise 1 – Neck Retractions

If you have your head is pushed forward it is going to pull your upper back into this rounded position as well. So before we get to the thoracic spine & upper back we have to get our neck aligned properly.

With this exercise we are simply going to pull the head back, keeping the chin tucked & eyes straight forward. So you are pulling your head backwards stacked over where the shoulders and cervical spine stacks over the thoracic spine. Do it about 30 seconds. Don’t do anything too intensely to where it hurts.

Exercise 2 – Sitting Wall
Sit down and push your back all the way against a wall. Straighten your legs out, allow your mid back to touch the wall and press your head back against the wall. Just settle in. We want to keep the chin at a level position, we want the retraction of the neck so we keep our eyes focused straight ahead. So I am going to keep on pressing back. If you are doing this correctly and all of your back is hitting the wall, it is surprising at how much you will actually start to feel fatigue because your postural muscles on your back side are really working to keep your spine in straight alignment.

Some of you this will be challenging to keep your legs straight because if have tight hamstrings which you might if you are kind of in a rounded position, then you’re going to get pulled under and not be able to get your butt all the way against the wall.

So if this is happening, you can put a little bit of knee bend in your posture which takes the tension out of the hamstrings and you can focus more on the back being straight.

Exercise 3 – Cobra Stretch

Because we have done these exercises in order, we have more control and you know what it feels like to pull the neck back and the upper back back into extension. So now we will use that feeling to move into our cobra stretch.

You are going to get flat on the ground, put elbows a little back from my shoulders and then press up onto my forearms. We are now in the cobra position & because we want extension in the upper back and neck area, so we are going to take what we learned from our neck retraction & sitting wall exercise, we are going to pull the neck back, keep the chin tucked & press the neck back & up and going to start to really try to extend the upper back up as well.

Stay in this position actively, elbows pushing into the ground here also going to keep a little tension in your butt. Hold the position, look straight ahead and keep pulling back, think about opening up the chest, spreading the shoulders out, not letting them come forward. So opening up the whole back portion into extension.

FIX ANTERIOR PELVIC TILT PROGRAM

MOVE STRONG NOW – DEVELOP STRENGTH & MOBILITY

Free Ebook on GETTING STRONGER:

Facebook:

In person strength, posture, & alignment training to get control of your life in San Francisco Bay Area (Redwood City):

Healthy Hips Program:
/