What is Thoracic Kyphosis?
Thoracic Kyphosis is a condition in which the thoracic spine in the upper back has an excessive curvature. The thoracic region of the spine has a natural slight curve. The spine naturally curves in the neck, upper back, and lower back to help absorb shock and support the weight of the head. Kyphosis occurs when this natural arch is larger than normal.
Exercises to correct Thoracic Kyphotic Posture
1. Corner Pectoralis Stretch
Starting position: Walk standing at a corner/doorway
- Stand with your back flat against a wall. You may need to step your feet out slightly to allow your back to completely soften against the wall.
- Extend your arms out to create a “T” shape against the wall, then bend your elbows to create 90-degree angles.
- Slowly move your arms up and down in a “snow angel” motion, ensuring that they stay flat against the wall the whole time.
- When your fingers touch above your head, return to the starting position.
- Complete 3 sets of 20 seconds hold.
2. Head Retraction Exercise
Starting Position: Supine Lying (Lying flat facing up)
- Pull chin back toward the floor, as if trying to make a double chin.
- Hold for 20 seconds. Repeat 3 sets.
3. Wall Angel Exercise
Starting position: Standing position
- Stand with your back flat against a wall. You may need to step your feet out slightly to allow your back to completely soften against the wall.
- Extend your arms out to create a “T” shape against the wall, then bend your elbows to create 90-degree angles.
- Slowly move your arms up and down in a “snow angel” motion, ensuring that they stay flat against the wall the whole time.
- When your fingers touch above your head, return to the starting position.
- Complete 3 sets of 10 reps.
4. Cat and Camel Exercise
Starting position: Quadruped position
- Start on all fours with your neck neutral.
- Your palms should be directly under your shoulders, and your knees should be directly under your hips.
- On an inhale, tuck your pelvis and round out your mid-back. Draw your navel toward your spine and drop your head to relax your neck.
- After 3–5 seconds, exhale and return to a neutral spine position.
- Turn your face toward the sky, allowing your back to sink toward the floor. Hold for 3–5 seconds.
- Repeat this sequence 5 times.
5. Superman Exercise
Starting Position: Prone Lying (Lying on tummy facing down)
- Extend hands in front of head.
- Keeping head in a neutral position, looking toward the floor, lift both arms and legs up toward the ceiling.
- Feel as if you’re reaching far away from your body with hands and feet. Hold for 20 seconds and repeat 3 sets.
Article by
Daniel Tan
Physiotherapist