Suggest Treatment For Upper Kyphosis And Gastritis
Exercise to improve of Kyphosis
Hi XXXX, thanks for asking from HCM.
I can understand your concern. I will tell you few exercise to improve your kyphosis -
1. Mirror Image
For this exercise, simply do the opposite movement of the posture that you are trying to correct. Tuck your chin slightly and bring your head back directly over your shoulders. Feel as if you are bringing your shoulder blades back and down. Hold this position for 30 seconds to one minute. Take a break if you begin to feel pain.
If it is challenging to get your head touching the wall while maintaining a chin tuck position, you can put a pillow behind you and press your head into the pillow.
Stand tall, against a wall if needed.
2. Head Retraction
This exercise is done lying on the floor and is great for the muscles of the neck that are often stretched out and weak.
Pull your chin back toward the floor, as if you are trying to make a double chin.
Hold for 15 seconds. Repeat five to 10 times.
Lying on your stomach, extend your hands in front of your head.
Keeping your head in a neutral position, looking towards the floor, lift your arms, and legs up towards the ceiling.
Feel as if you are reaching far away from your body with your hands and feet. Hold for three seconds and repeat 10 times.
4. Life Extension
The goal of this exercise is to stretch the tight muscles of the chest and strengthen the weak muscles of the back. Begin standing tall, knees soft, core engaged, chest upright, and shoulder blades back and down.
Once you find yourself in an ideal posture, raise your arms up into a Y position with your thumbs pointed behind you.
In this position, take two to three deep breaths, focusing on maintaining this posture on exhale.
5. Thoracic Spine Foam Rolling
You can try this with your arms extended over your head in the life extension position described above. Do this for at least 30 seconds to one minute.
Lie on the floor with a foam roller under you, across your mid back.
Gently roll up and down on the foam roller, massaging the muscles of the back and thoracic spine.
By making small changes to take care of your posture today and prevent kyphosis, you can reap the health benefits for years to come.
It will gradually relieve the pressure on your organs like stomach, lungs. If any doubt, do let me know.
Thanks. Take care.