Top 3 Exercises for Kyphosis

Looking for a few easy ways you can treat kyphosis today? Here are 3 exercises and stretches that can get you on the right track with treating kyphosis. These can be used for Scheuermann's Kyphosis, postural kyphosis, or almost any other condition causing increased kyphosis.
Equipment Used For These Exercises:
Theraband Exercise Ball: amzn.to/3flAKEG
Foam Roll: amzn.to/3BZ5bbo
Hand Weights: amzn.to/3fy0qxW
Stall Bars: amzn.to/3BZ603Y
Please consult with a Physical Therapist trained in the treatment of kyphosis if you have questions on your specific condition. Go easy with the exercises and don't push it if you are having any pain or discomfort.
These are great for improving posture as well, so if you are noticing you are going forward while on your phone or having difficulty sitting up straight while at work, these are for you!
To learn more about kyphosis, check out aligntherapyutah.com/kyphosis/

[@Tommy-ce9hg]

Great video! Thanks for posting!

[@AlignTherapyUtah]

Our pleasure!

[@reignepineda6530]

Awesome exercise. Thank you, PT

[@AlignTherapyUtah]

You are welcome

[@angelacallahan7822]

Thanks for this!

[@AlignTherapyUtah]

You are welcome

[@KitsKamil]

Been a personal trainer for 6 years and love finding new things to add to peoples routines like this, so simple and effective. Even if you don't have kyphosis this stuff is still great for any person

[@AlignTherapyUtah]

I agree. We all need to balance the front and back!

[@calliopelove]

great video, thanks!

[@AlignTherapyUtah]

You are welcome

[@metalglory22]

Thank you so much for all these, your videos are amazing, great help!

[@AlignTherapyUtah]

Thank you

[@sanmarcoexplorer2726]

Thank You.

[@AlignTherapyUtah]

You are welcome

[@mirandaroundtree9469]

Works great. Thank you..

[@AlignTherapyUtah]

You are welcome

[@ladiosaegypcia7429]

Amazing exercises

[@AlignTherapyUtah]

Thank you!

[@littlebitmckee8234]

Great strategies!!

[@AlignTherapyUtah]

Thanks!

[@criselleeaquino8867]

Thank you for this! I will try this soon while we are still in quarantine

[@AlignTherapyUtah]

Sounds good

[@vincenzollamas]

thank you

[@AlignTherapyUtah]

You are welcome

[@dking5790]

This is amazing! Thank you! Especially the second exercise helped me eliminate my hump, and realign my spine! I like to do the second exercise with the black foam roll for 15 minutes. It is amazing when I look in the mirror and I do not see my hump anymore! Yes, I feel a lot of pain for a few minutes due to the fact that things are being re-aligned. I guess it is normal. I tried so many other procedures with chiropractors , PTs, and watched tons of other videos here on KZbin, a waste of time and money! These exercises worked for me immediately. God bless you, brother!

[@AlignTherapyUtah]

You are welcome!

[@bernie569]

Good and compact Information. I'll do the first two exercises before and the last one after my strength training.

[@AlignTherapyUtah]

Awesome!

[@gelzmuzik2465]

Thank u for this video.

[@AlignTherapyUtah]

You are welcome!

[@jamienibler9952]

Excellent, just what I needed. Thank you!

[@AlignTherapyUtah]

You are welcome

[@mkeane7364]

@@AlignTherapyUtah I have never really looked into Kyphosis till lately and i'm 27 now and used to classify it as bad posture and never spoke to the GP about it because they don't seem to care about certain things i wanted help and for a month or so i have been working on my posture so my shoulders are a bit more in the correct place which seems to improved however that top back part seems to be the same so my question to you is should i try speak to my gp about it even though they might not care because i'm currently not in pain or is there something else you would suggest ? Also i don't have a foam roller. I just have a bunk bed that i can kind of hang off to straighten my back. Is there anything else you can suggest me to try or do ?

[@hyperreality753]

the weights on the ball is brilliant, thanks

[@AlignTherapyUtah]

Thank you

[@monalisadongre2499]

Nice explanation

[@AlignTherapyUtah]

Thanks!

[@MadonnaIsTheShit]

Thank you for this video! I am a 41-year-old male diagnosed with osteoporosis at age 39. I have been noticing the curve in my upper back worsening and I want to do something about it! I'm sure it doesn't help that I've been a "sloucher" my whole life. I have a foam roller at home so I'm going to at least start with the stretches that you showed. Thanks for helping me get started on the road to improvement!

[@AlignTherapyUtah]

Good work! Keep it up.

[@user-oc5iu2qn8h]

I have recently quit playing guitar to focus on fixing the kyphosis that has developed. I look forward to the ball exercises. Thank you!

[@AlignTherapyUtah]

You are welcome

[@hakimbot359]

You sir are a Legend! Thank you so much for this 🔥♥️

[@AlignTherapyUtah]

Thanks for watching!

[@RAfitnessMalaysia]

thanks for sharing ❤

[@AlignTherapyUtah]

My pleasure 😊

[@anthonyvelez2722]

Thank you! Very informative and b natural!

[@AlignTherapyUtah]

Thanks!

[@florencepoltic6675]

Thank

[@AlignTherapyUtah]

Welcome

[@user-tt9ef7oy6t]

very good

[@AlignTherapyUtah]

Thanks

[@jiminycricket2933]

This is precious! Thank you so much!! 👍💌

[@AlignTherapyUtah]

You're welcome 😊

[@lindaking5864]

Thank you for the straightforward explanation of these exercises.

[@AnshulDabholkar]

The pun lol

[@AlignTherapyUtah]

You are welcome!

[@diamondsandgold1993]

This actually seems helpful. I don’t like the videos that say to simply do rows because I use 250 for 10reps of standing rows and I still feel like could improve my spine.

[@AlignTherapyUtah]

You are welcome for the video. I hope it helps. Yes, I agree, doing just rows usually uses the lats too much.

[@barbarasaabye6630]

Thank you so much for these simple exercises! I’m sending them to the whole family as we all need them.

[@AlignTherapyUtah]

You are so welcome!

[@Zanaze_banane]

This is super, thanks so much.

[@AlignTherapyUtah]

You are welcome

[@jessemeyer3628]

Where can we aquire a foam roller like the one you used for the demonstration? Thanks. Iam sure this will help loosen morning tension looks really relieving actually. Cheers!!

[@amhaning8449]

It seems very unusual, but it is very much used in Pilates and physical therapy and can be found on the Internet like anything else. Usually there are two densities, soft and firm, and I think the soft would be best for these exercises. This is what he uses.

[@enjoy2raveesh]

Its really good sir

[@danas881]

@@amhaning8449 thanks for your reply.

[@AlignTherapyUtah]

Here you go amzn.to/45JMghy

[@almaskuanyshev5060]

I have a kyphosis of the breath division, hope this exercises will be help for me) Hi from Kazakhstan 🇰🇿

[@javashuncho]

Me two men...it's so embarrassing

[@almaskuanyshev5060]

@@javashuncho agree with you

[@jlong908]

Did it help?

[@AlignTherapyUtah]

Hello

[@GregoryShtevensh]

Thank you! Im in pain daily since i hurt myself at work last year... I then found out I have kyphosis... my back always feels like its out... like breathing is hard... my shoulders are always cracking but popping back out again it feels like... These foam role exercises so far make me feel like im about to crack my back but that I just cant... Its miserable... NGL... been a shit time since and no longer work... broke... but I did learn a new one here (hanging) and I hope it helps! Thanks!

[@MrRod317]

I also got igor

[@skyrock2266]

Same bro....breathing got harder...shoulders were messed up ...but I starting exercising ..just 10 exercises for a year.Now I am much better

[@GregoryShtevensh]

What exercises do you do? Im working now but still in pain most days

[@AlignTherapyUtah]

You are welcome

[@jajeman1]

Hi, thank you. Just wondering why not to extend full range of motion on the strenth exercises, in some other videos I saw they want you to go as high as you can with the Ts and Ys. ?

[@AlignTherapyUtah]

I like more control with the scapula muscles. The further you go past neutral, the more compensation we get.

[@ESamsung-rl4ie]

I have kyposis bcz my right always carry heavy thing and then one day wake up in the morning i can not standup straight cannot lift anything even it hurt to breath deep. I'll def try this exercise

[@AlignTherapyUtah]

Good luck!

[@hansmdinkermaniiv1665]

How do I buy something for home that I can hang on like that is there a piece of equipment that you recommend that I can purchase

[@AlignTherapyUtah]

You can go to aligntherapyutah.com/store to have links to Amazon.

[@jamiejenrette7063]

As a nurse, THANK YOU

[@bredenis5]

How is it even remotely relevant that you are a nurse?

[@Guy_Noob]

@@bredenis5 idk, kyphosis patients? Or kyphosis?

[@bredenis5]

@@Guy_Noob so a structural or functional musculoskeletal pathology falls under the purview of an RN?

[@AlignTherapyUtah]

No problem

[@fatimahalfaraj2717]

How to know the different between structure kyphosis and functional one

[@AlignTherapyUtah]

Best way is an xray. A trained PT could evaluate it as well.

[@mariacricca]

Are the weghts necessary? Can i use bottles of water? I do have also scoliosys too. Any more complete exercises?

[@AlignTherapyUtah]

Weights can be water bottles or just body weight. Check out our other videos for more ideas!

[@rachaelkenney8639]

Hi 👋🏻 I have a scoliosis at the top and bottom of my spine and over the last few years I’ve noticed the top of my back is curving… will these exercises help me?

[@AlignTherapyUtah]

To help the curve you probably should work with s scoliosis specialist in person.

[@sandrablenden7635]

Do you have Amazon links to roller & ball? I have kyphosis, my mom had it & was so hunched over by the time she passed & I don’t want that!

[@AlignTherapyUtah]

Here you go. amzn.to/3M84hzp amzn.to/3Fq9oHm

[@benitoscamelos5630]

Whats the brand of the roller? Ive tried a couple and they are hard as a rock

[@AlignTherapyUtah]

I think this is an Amazon Basics one. They are supposed to be firm

[@nathalieverheij2308]

I hate it that I must do this my hole life, I haven’t done this for 5 weeks now and my back hurts a lot. 😭😭

[@AlignTherapyUtah]

Did it help while you were doing it? The muscles need to stay strong to counteract the curve.

[@nathalieverheij2308]

@@AlignTherapyUtah yeah it helps, but I forgot to do it often…

[@user-zl9tz1cj6q]

What is your angle of inclination?

[@RibaLavPas]

Try reading Joe Dispanza :)

[@zetasway]

Same for me Nathalie. I have 62 degrees 😣

[@user-tb2ly4kk4g]

Hello doctor please advise me ....there is a new method of correcting the spine called chiropractic.....what do you know about it? Can I do it? Is it safe ?

[@AlignTherapyUtah]

Chiropractic is a field of treatment, not a specific treatment approach for scoliosis. I would be really cautious of anyone claiming to correct the spine or fix it. There are many factors for if it is safe for each individual patient.

[@innawendell1237]

What could I use around the house for the hanging exercise?

[@AlignTherapyUtah]

Ladder, bunk bed, etc

[@karimarek6623]

هل يمكن تطبيق هذه التمارين للجنف الجانبي

[@AlignTherapyUtah]

Thanks

[@terriliggett544]

I have degenerative kyphosis in my cervical spine. I have thoracolumbar scoliosis with the apex to the left. I have no guidance regarding how to do PT for this curve. Any advice is appreciated.

[@AlignTherapyUtah]

I would see a qualified PT.

[@shawnblanton8867]

My ribs are starting to hurt cause of my back. I need to get some better stretch goals.

[@AlignTherapyUtah]

Check out our other videos. Thanks for watching!

[@aacook71]

How do you feel about the back straps brace?

[@AlignTherapyUtah]

Most of the time they weaken the muscles that are supposed to be doing the work of holding good posture. Usually I avoid them unless someone just needs a little support, but not all day.

[@terriliggett544]

How do you realign your head with forward head posture? Do you do it from the hips up and elongate? I have no idea what I’m doing, and I don’t 😊want to make it worse. My neck hurts a lot just trying realign it. I don’t think doing chin tucks is the answer. I have a mild amount of cervical kyphosis. Help please!! Thank you.

[@aarionlynch]

Use your medical insurance and demand a physical therapist. If needed hire a reputable trainer, experience and education.

[@AlignTherapyUtah]

I would start at the pelvis. Also, find a certified Schroth provider

[@_Yslk_]

❤️

[@AlignTherapyUtah]

Thanks

[@DieWundeBliebt]

Do you recommend wearing a posture corrector?

[@AlignTherapyUtah]

I dont really like the brace ones. The electronic ones that vibrate to remind you are good though.

[@DieWundeBliebt]

Align Therapy Got it. Thank you!!

[@nickponte8455]

not sure if you ever respond...but say you do these 4x a week or so is that enough? also does this need progression? should you slowly increase the weight or is that not need?

[@AlignTherapyUtah]

Yes, 4x/wk would be great. Definitely if they are feeling good and you are not feeling as much with it, then progression is needed.

[@nickponte8455]

@@AlignTherapyUtah Thanks for the quick reply! now is change up necessary also? or could one just do these 3 exercises for a long time just maybe up the weight and or increase sets reps, or is it necessary to change exercises?

[@tanujpatil9628]

Are you facing kyphosis ? And if yes, did you cure it ?

[@AmericanRefugee101]

what size yoga ball do you use

[@AlignTherapyUtah]

It depends on your height. I use a 65cm ball

[@sk-rt3qf]

Doc plz help.... I am 29 male. My right shoulder is bit upper side that left ( imbalance) I noticed it in 2010. In 2019 at age 25 neck pain started and cervical kyphosis detected. One doctor said its by birth can't reversed but can be controlled. Another doctor said its beacuse of posture and can be reversed. The biggest mistake of my lofe i ignored exercises told by doctor. Today in 2023 pain has raised to both hand and chest rib uncomfortablness along with neck. Hand gets tingling and numb completely sometimes while sleeping. Your videos helpes a lot. I have started exercise suggested back in 2019, coupled with your videos, it feels quite good but numbness while sleeping happens." Is this kyphosis condition really reversible?" Doc plz guide. The pain and tingling, numbing making me depressed dy by day.

[@AlignTherapyUtah]

Sorry to hear that you have been struggling with this. It really depends what is causing the kyphosis whether it is reversible or not. It can be helped though.

[@pamlogsdon8494]

How do you do the hanging exercise if you do not have a bar in the home, similar to the one you use?

[@AlignTherapyUtah]

See if you can find something similar. Make sure it is sturdy.

[@apothecarypurple]

I recommend you purchase a doorway bar that's typically used for pull ups. You want something strong, sturdy and safe. Google it!

[@terriliggett544]

There is a video in this site that outlines how you can do this with a yoga strap and a wooden dowel. Check it out.

[@pamelaross9930]

Do you recommend a flex foam or high density/extra firm foam roller? 36"? I'm looking on Amazon for a roller.

[@AlignTherapyUtah]

I like firm. 36 inch 6 inch diameter

[@user-tb2ly4kk4g]

Could we perform these exercices without the swiss ball?

[@AlignTherapyUtah]

Yes!

[@ailenostermann]

4:40 What is the mechanics behind this? I mean, does the angle change between these two exercises activate or deactivate certain muscles or fibers?

[@AlignTherapyUtah]

Yes, we get more lower trap activation.

[@ailenostermann]

@@AlignTherapyUtah amazing! Thanks i'm gonna add it to my routine

[@AlignTherapyUtah]

@@ailenostermann good luck!

[@raziamalik194]

Hey! I am 32 and suffering from severe kyposis... really discomfort while sleeping, Lower back pain continues, cracking shoulders many times, breath difficulties etc.I am continuously searching for the solutions or exercise to get rid from these pain. I want some relief from these please guide me.

[@AlignTherapyUtah]

I would find a Schroth therapist to go to and get in person instruction.

[@alfonsosolano2089]

Do de devices like the "neck hammock" help?

[@AlignTherapyUtah]

I haven't seen those to be helpful.

[@alfonsosolano2089]

@@AlignTherapyUtah thanks

[@ashish7317]

Is mild kyphosis treated by this exercise in 15 day actually i have re-medical in navy

[@AlignTherapyUtah]

It can be.

[@arizonanative7409]

Question: are these safe to do if you have severe osteoporosis? Thank you.

[@AlignTherapyUtah]

I wouldn't lay on a ball. There is a variation standing.

[@speciferox7986]

What about dr. Cipriano?

[@AlignTherapyUtah]

Not sure

[@anshumanrathore7679]

We have to do these exercises for how much time to fix kyphosis just wanted to know the Time period????

[@AlignTherapyUtah]

If it is structural kyphosis, it won't "fix" it...but it can definitely help pain and improve posture. 5 days a week. 10 minutes a day.

[@jozkomrkvicka6877]

@@AlignTherapyUtah and is there anything that can fix structrural kyphosis?

[@timmybear4449]

Are tight hamstrings or tight quads more of a culprit with postural kyphosis?

[@kidsout5078]

Tight hip flexor can cause more lordosis and tight hamstring are more associated with postural kyphosis.

[@baconblaster6422]

I am working on fixing kyphosis. Chronically tight hamstrings for sure.

[@mirandaroundtree9469]

Hmm, could be. In my case, I think it’s weak abs and poor posture. Also, tight calves are an ongoing issue. Holding my head down to look over my glasses is about to get solved with contacts. I learn something new every day about how our parts are connected.

[@AlignTherapyUtah]

Can be. It depends on the person

[@joelsepulveda6104]

my son has kyphosis sherman , do you have something for him?

[@AlignTherapyUtah]

We definitely treat that type of kyphosis.

[@janroberson9108]

Are these exercises safe for osteoporosis?

[@AlignTherapyUtah]

Yes they are

[@tryagain4465]

The only thing I noticed camerawoman is so smart and beautiful

[@AlignTherapyUtah]

Thanks

[@joelsepulveda6104]

what city do you work?

[@AlignTherapyUtah]

Lehi, UT

[@charlesclark3415]

what size stability ball is that...

[@AlignTherapyUtah]

65cm

[@charlesclark3415]

@@AlignTherapyUtah Thanks. now I can place my order...

[@ak4sh92]

Do exercises work for structural kyphosis?

[@AlignTherapyUtah]

Yes, if you mean improving posture and pain. Not usually for changing the structure of the spine except in adolescents.

[@ak4sh92]

@@AlignTherapyUtah I'm 19, any hope for me?

[@AlignTherapyUtah]

@@ak4sh92 definitely!

[@ak4sh92]

@@AlignTherapyUtah thank you so much.

[@0U812.]

Dave- if you’re ever up NorCal come see me! CMT Seasons Massage by Brandi

[@apothecarypurple]

I'm 39. Mom used to just tell me in inherited her "line backer" shoulders. My partner loved all my flaws. He just called me his hump back, big ear, tiger striped (strech marks on hips from puberty) baby. I'm not diagnosed, but something isnt right. It's not a huge hunchback not Notre Dom type goin on. 😂 Whats the first steps to get checked out? Physical therapy? Chiropractor? Do I go to my PCP and ask for a referral?

[@danas881]

I would definitely go to ur pcp first if you have an hmo so you can get a referral. If you have a ppo then you can probably go to see an orthopedic doctor. They will probably order a mri and/or x-ray and refer you to physical therapy.

[@AlignTherapyUtah]

I would start with a PT who specializes in Scoliosis.

[@marcus-temper0376]

What would you recommend for a paraplegic?

[@AlignTherapyUtah]

Definitely work with a PT to modify these.

[@marcus-temper0376]

@@AlignTherapyUtah thank you, I’ve been having pains in the my chest area so I will have to make an appointment with a doctor to confirm my self diagnosis

[@nicolethewitch7]

We have bad doctors in Serbia,the woman just looked at my back from far away and said yeah you have kyphosis and scoliosis on your left side,and now I don't know what to do. Kyphosis I have surely I can feel it but i think it's pressing a nerve so idk which exercises I can do.. Can I do these anyway?

[@AlignTherapyUtah]

You can definitely try them but I would suggest working with someone trained in kyphosis. Good luck!

[@nicolethewitch7]

@@AlignTherapyUtah Thanks😊

[@AlignTherapyUtah]

@@nicolethewitch7 you are welcome

[@pupanas]

Is it possible to fix khyphosis and scoliosis? I have it since I was a teenager, now I'm 37. My massager said that it's not possible to straighten the spine because the vertebrae becomes ossified

[@AlignTherapyUtah]

Not usually possible to "fix" it. It can be helped and reduced but not taken away.

[@PlanetBalls345]

I need help with my chest because my chest is crooked and I need help to fix it otherwise if it gets worse I’m gonna have to get surgery please help me someone me please 🙏😭

[@AlignTherapyUtah]

I need to do some chest exercises but those are much harder to change

[@PlanetBalls345]

@@AlignTherapyUtah Is there any way you can help me please I’m begging you 😭🙏

[@AlignTherapyUtah]

@@PlanetBalls345 We would definitely want to see you in person for that.

[@PlanetBalls345]

@@AlignTherapyUtah I’m 14 years old 😭 and I don’t want to experience surgery for the first time

[@AlignTherapyUtah]

@@PlanetBalls345 reach out to a Schroth therapist!

[@jumgamgamlin9214]

Help me 😔

[@AlignTherapyUtah]

You are welcome to come visit us!

[@k8wheelz]

My kyphosis goes in not out

[@AlignTherapyUtah]

That would be called a hypokyphosis or thoracic lordosis. That requires different exercises.

[@zastanawiacz]

Or it is just ankylosing spondilitis ;)

[@AlignTherapyUtah]

You would need some modifications based on your symptoms.

[@keetzy8930]

I dont have the pipe thing😢

[@AlignTherapyUtah]

You can get those on Amazon

[@user-nd8qb7zx6v]

If you do first 2 exercises, be careful, you can easy deformed lower back and make lordosis!

[@AlignTherapyUtah]

Good point! Make sure to keep the low back neutral and not arch. I should make another video showing this. Thanks!

[@user-nd8qb7zx6v]

@@AlignTherapyUtah You should call someone with kyphosis and try this with him.