Kyphosis Exercises: Fix Rounded Upper Back and Improve Posture
What Is Kyphosis?
Kyphosis is excessive forward curvature of the upper back (thoracic spine). Some curve is normal (20-45°), but beyond that it becomes problematic.
Types:
Signs of Excessive Kyphosis
Can Exercise Fix Kyphosis?
Postural kyphosis: Yes! Very responsive to exercise.
Structural kyphosis: Exercise can improve flexibility, strength, and symptoms, but may not fully correct the curve.
Age-related kyphosis: Exercise can slow progression and improve function, especially important for preventing falls.
The Exercise Approach
To correct kyphosis, you need to:
1. Stretch tight muscles (pecs, front shoulders)
2. Strengthen weak muscles (mid-back, rear shoulders)
3. Mobilize the thoracic spine
4. Build awareness of proper posture
Stretching Exercises
Doorway Pec Stretch
1. Stand in doorway
2. Place forearms on door frame (elbows at shoulder height)
3. Step forward until stretch felt in chest
4. Hold 30 seconds
5. Repeat at different angles (arms higher, then lower)
Corner Stretch
1. Face corner of room
2. Place forearms on each wall
3. Lean into corner
4. Hold 30 seconds
Chin Tuck Stretch
1. Sit or stand tall
2. Draw chin straight back (making a double chin)
3. Hold 5 seconds
4. 10 repetitions
Child's Pose with Reach
1. Kneel, sit back on heels
2. Reach arms forward on floor
3. Focus on extending through upper back
4. Hold 30-60 seconds
Strengthening Exercises
Prone Y-T-W Raises
1. Lie face down on floor or bench
2. Y: Lift arms at 45° angle, thumbs up
3. T: Lift arms straight out to sides
4. W: Arms at 45°, elbows bent, squeeze shoulder blades
5. Hold each position 5 seconds, 10 reps each
Face Pulls (with band)
1. Anchor band at face height
2. Pull toward face, elbows high
3. Squeeze shoulder blades at end
4. 3 sets of 15
Rows (any variation)
1. Pull weights or band toward chest
2. Lead with elbows, squeeze back muscles
3. Avoid shrugging shoulders
4. 3 sets of 12-15
Reverse Fly
1. Bend forward at hips
2. Hold weights, arms hanging
3. Lift arms out to sides
4. Squeeze shoulder blades together
5. 3 sets of 12-15
Wall Angels
1. Stand with back against wall
2. Arms in "goalpost" position against wall
3. Slide arms up and down while maintaining contact
4. 10-15 repetitions
Thoracic Mobility Exercises
Foam Roller Extension
1. Lie on foam roller placed horizontally under upper back
2. Support head with hands
3. Gently extend over roller
4. Move roller to different segments
5. 1-2 minutes
Thoracic Rotation (Quadruped)
1. On hands and knees
2. Place one hand behind head
3. Rotate, bringing elbow toward opposite arm
4. Then rotate up toward ceiling
5. 10 reps each side
Cat-Cow
1. On hands and knees
2. Arch back up (cat)
3. Drop belly, lift head (cow)
4. Emphasize upper back movement
5. 10-15 repetitions
Thread the Needle
1. On hands and knees
2. Reach one arm under body, rotating upper back
3. Return and reach same arm toward ceiling
4. 10 reps each side
Posture Awareness
Postural Resets (Throughout Day)
1. Stand tall, imagine string pulling up from head
2. Draw shoulders back and down
3. Engage core slightly
4. Hold for 10 seconds
5. Repeat every 30 minutes
Seated Posture
Sleeping Position
Sample Daily Routine
Morning (10 minutes):
During Day:
Evening (10 minutes):
How Long Until Results?
Consistency is key—daily work beats occasional intense sessions.
The Bottom Line
Kyphosis—especially the postural type—responds well to targeted exercise:
1. Stretch tight chest and front shoulder muscles
2. Strengthen weak upper back muscles
3. Mobilize the thoracic spine
4. Build postural awareness throughout the day
Your posture developed over years; give it months to change. But improvements often come faster than you expect.
Foundational Rehab provides posture correction programs targeting rounded upper back and forward head posture.