Kyphosis, additionally known as hunchback is a prevalent condition of the abnormal rearward curvature of the upper back of the vertebral column. Stated otherwise, it arises when the thoracic spine (situated in the mid to upper back) excessively rounds. Structurally related reasons like degenerative conditions, irregularities of the bones & abnormal loss of bone tissue (osteoporosis) – posture-linked reasons are accountable for kyphosis. Day-to-day habit like being seated in a chair, when one drives in vehicles & when one hunches over a laptop causes the innate curvature in the upper spine exaggerating. A mild-ranging situation of kyphosis can affect postural appearances & be causal to stiffness in shoulders & back . In case one does not offset such positions in day-to-day existence then hunchback might aggravate with passage of time. Although structurally-related reasons & several acute posture-related cases need medical evaluation, yoga exercises which bring about spinal strengthening & aid in opening the frontal portion of the trunk & shoulder areas could assist in kyphosis rectification.
Beneficial yoga exercises for kyphosis reversal
When one stretches the T-spine or thoracic spine, it helps in bringing consciousness to the area so that one learns about being seated & standing tall at the time of day-to-day activities.
Reclining on the ground & placing a bundled-up coverlet underneath the back in the gap amid the shoulder blade areas & higher than the lower rib region.
With elbows bended perpendicularly, your arms are to bought to your sides & allow them in relaxing towards the ground for stretching the trunk muscles.
An introductory backbend, viaduct pose aids in strengthening the leg & hip areas, opening the trunk & offering spinal respite.
Starting on one’s back & placing feet at a distance hip width away with knees bended.
Placing the bases of the feet at around ten to twelve inch. from the butts.
Reaching arms at the side of the thoracic cage with the palm areas faced upwards to aid in releasing the frontal portions of the trunk & shoulder areas.
In a gentle manner lifting upper body & hip areas away from the exercise carpet so that one rests on the upper part of the back & foot areas.
For additional hold up, placing a slab under your sacral area at the lower section of your spine.
This position is to be held for half to a minute’s time.
This is a forwards-lying pose which helps in strengthening muscles alongside the spinal column – called the erector spinae.
Lying faced-down on an exercise carpet & reaching arms along your upper body.
As one inhales, lifting the nasal & trunk, arm & leg areas a couple of inches away from the ground.
Drawing the butts close together & endeavour at reaching the legs to the rear of the room.
Reaching the finger tips backwards & lifting upper arm areas upwards to the roof.
Keeping eyes on the ground instead of direct ahead for maintaining neck alignment with the spine.
Holding this position for thirty sec. to a minute’s time.