Kyphosis Correction Exercises at Home: Say Goodbye to Neck Hump with thephysiospecialist

Kyphosis Correction Exercises at Home: Say Goodbye to Neck Hump with thephysiospecialist
Strengthening your neck muscles and improving your posture can help reduce the appearance of a neck hump, often referred to as kyphosis. Here are some exercises you can try at home:
Neck stretches:
Chin tucks: Slowly tuck your chin towards your chest, hold for 5 seconds, and release. Repeat 10-15 times.
Head tilts: Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 5 seconds, repeat on the other side. Do 10-15 tilts per side.
Neck rolls: Slowly roll your head in a circular motion, first clockwise, then counter-clockwise. Do 5-10 rolls in each direction.
Neck strengthening:
Isometric neck holds: Press your head against a doorway or wall without actually moving it. Hold for 10-15 seconds and release. Repeat 5-10 times.
Resistance band exercises: Loop a resistance band around a doorknob and gently pull your head away from it, working against the resistance. Hold for 5 seconds and release. Do 10-15 repetitions.
Shoulder blade squeeze exercise
Cat-cow yoga pose
Posture improvement:
Practice good posture throughout the day: Stand tall with your shoulders back, chin up, and core engaged. When sitting, avoid slouching and keep your back straight.
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