5 Exercises to Improve Posture and Kyphosis

I was recently asked if anything could be done to improve kypyosis. The answer is yes, there are exercises that can be done to improve kyphosis and improve posture. In this video, I will show you 5 easy to do exercises that open of the thorasic spine and strengthen the back muscles for better, straighter posture.
These exercises require the use of resistance bands, which can be purchased for under $10 at Amazon. To purchase the resistance bands I use in this video, click on the link below.
"www.amazon.com..."
I hope you find this video helpful. If you have any questions, please ask in the comments or email me at [e-mail].
Talk soon.

[@Evergreen945]

Sarah I love all your videos! They are so helpful and clearly explain!This excercise is really what i would like to do to see if it helps.Tks!

[@sarahmapes_bonebuildersystem]

It looks like you found the one I just sent to you. That's awesome!

[@kathleenstone1832]

Thank you Sarah!!! I will do this every day to help with my kyphosis❤️❤️❤️

[@sarahmapes_bonebuildersystem]

Kathleen, I am so glad to hear this is helpful and accessible ❤

[@Barb-cm2xw]

Sarah, so after doing these exercises for three weeks - I am very disappointed. My shoulder started hurting. My doctor said I should have focused on using my scapula to do these exercises. In addition, the resistance band tended to aggravate my shoulder. I believe the last exercise was the trigger for my - raising my arm overhead. I now have started physical therapy as these exercises injured my shoulder. I am very unhappy. Suggestion: you may need to add a disclaimer in your video.

[@sarahmapes_bonebuildersystem]

Barb, I am really sorry to hear that you injured your shoulder doing these exercises! No set of exercises is going to work for everyone ever. It is always important to listen to your body. If something doesn't feel right, then stop doing it. When I work with people live, we adjust things all the time. Online there is no way for me to know how something is going to work in someone else's body. It may be that some of these exercises work for you while others do not. When choosing to do any exercises in an online format, I encourage you to listen to your body and adjust for your needs. There is a difference between sore muscles and pain. We always want to avoid pain. There could be a number of reasons why some particular exercise is not a good fit for your body. Not being there with you, I am not able to adjust. I hope that you heal quickly ❤

[@juliepomp5843]

Thank you Sarah. I'm sharing with two friends who have kyphosis.

[@sarahmapes_bonebuildersystem]

Julie, I am glad you are sharing this and I hope it helps your friends ❤

[@betsywilkes7952]

Hi thanks for the great videos! So positive! I plan on watching all your videos, but in the meantime I have a question. I used to do Sun Salutation daily until I got my osteo diagnosis and then I wasn’t sure if the sequence was dangerous. Is it a safe routine or are there adjustments I can make?

[@sarahmapes_bonebuildersystem]

Betsy, there are a couple of adjustments that I encourage you to make with sun salutations. When you would normally come into a forward fold instead stop at a flat back. That will protect your spine. The other adjustment happens when you step back to a high plank; make sure that you bend your knees before stepping back to make sure that you don't round your spine. In general when doing yoga for osteoporosis it is important to keep yourself from coming into a rounded shape with your spine. I am so glad that you are enjoying yoga! Please reach out with questions❤

[@Evergreen945]

Sarah is this suitable for someone with scolosis,Op and kyphosis? Tks!

[@sarahmapes_bonebuildersystem]

Yes, this one should be safe to do with kyphosis, osteoporosis, and scoliosis. Keep in mind that you should always listen to your body. Not all exercises work in everyone's body, so listen to yours to determine if all of these will work for you.

[@Barb-cm2xw]

😊Thank you. How often do your recommend doing these exercises once or twice a day?

[@sarahmapes_bonebuildersystem]

Barb, doing these exercises once to twice daily would be fabulous!

[@Barb-cm2xw]

Excellent.😊 I will do these exercises morning and night. Thanks so much !!! @@sarahmapes_bonebuildersystem

[@Empregosparafobicossociais]

Good afternoon My mother had a fall in the meantime and can't do some of the exercises. She says she can't do it because of her arm...

[@sarahmapes_bonebuildersystem]

I am so sorry that you mom had a fall! She may have something going on with her arm that makes lifting it up difficult. I encourage you to get her checked outand make sure everything is okay. I hope she will heal quickly ❤

[@Empregosparafobicossociais]

@@sarahmapes_bonebuildersystem At the time she fell, they did tests on her arm and said that the pain would take time to go away because of bone problems and age, but she continues to have complaints and months have passed...if she does these exercises even with pain, she won't have a problem?thanks a lot sweet heart

[@Empregosparafobicossociais]

@@sarahmapes_bonebuildersystem Do you think it's okay for her to continue doing the exercises?Thanks sweet heart

[@sarahmapes_bonebuildersystem]

@@Empregosparafobicossociais I think she should listen to her body. She may need to skip some of them for the time being while she heals and others she may be able to do. It is important for your mom to not do anything that causes pain. There is a difference between muscle soreness and pain. We want to avoid pain. As she heals, she will likely be able to go back to doing the exercises, but let her go at the pace that is right in her body.

[@ahoritaHOY]

Would you say doing these daily is best? Twice a day? Twice a week? TIA! :D

[@sarahmapes_bonebuildersystem]

I would start with three to four times a week and then when that gets easy you could try either more days a week or doing them a couple of times a day ❤

[@Empregosparafobicossociais]

Are these exercises the exercises to improve hunchback,those exercises you told me about so I could recommend them to my mother? Thank you

[@sarahmapes_bonebuildersystem]

Yes, this video is for you 🥰Let me know how it goes. I am hoping to do a follow up to this one in a month or so...

[@Empregosparafobicossociais]

@@sarahmapes_bonebuildersystem Good afternoon. And can you inform me about the continuation of this video? Thank you very much for everything

[@sarahmapes_bonebuildersystem]

@@Empregosparafobicossociais Yes, I will let you know when I do a continuation of htis one.

[@Empregosparafobicossociais]

@@sarahmapes_bonebuildersystem Are these exercises just to prevent hunchback?

[@sarahmapes_bonebuildersystem]

@@Empregosparafobicossociais These exercises are to work on improving kyphosis/hunchback. Some of them may work for your mom and others may not. It isn't all or nothing- find the exercises that work for her and do those with her.