Jessica Valant
Kyphosis Exercises – 10 Minute Posture Correction Exercises
This Kyphosis Exercise video takes you through simple home exercises for kyphosis! You can do these kyphosis and posture correction exercises every day to help strengthen and stretch your upper back and shoulders.
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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.
today we're doing a short routine to help with kyphosis let's get started so today for this workout routine you will just need a resistance band if you don't have a resistance band or resistance tubing you can also just use a long towel or a belt so have that close kyphosis is a postural condition that causes a flexion in in the thoracic spine that's a very general term for it so what we are going to do today is some exercises and stretching and some strengthening moves to help open up your chest and help with that movement there are also many other workouts that you can do safely with kyphosis this one is going to specifically focus on some moves to help correct that and make you feel a little better and it's something that you can do every day so we're going to start seated and I want you to hold on to the band or the tubing that you have again you can use a long towel if that feels good and have your arms out in front of you and then I want you to lift them up towards the ceiling and then lower them back down and you're just sitting however is comfortable for you so you might be cross-legged or you can sit in a chair or on a stool for this as well so this is going to feel different for everyone depending on their level of kyphosis depending on other things that might be going on in the spine but what I want you to think of really is again that idea of posture that idea of creating space so you don't have to just think about sitting up as tall as you can because when you have a kyphosis that's going to feel really hard you're going to try to sit up tall and it will be difficult instead think about creating space like creating some space in your ribs in your lungs in your abdomen those are the kind of things we're going to work work on here all right now you're going to lift up towards the ceiling and stay here and I want you to stretch over to the right come back up stretch over to the left and back up so we are trying to find some mobility and opening in that mid to Upper spine and again even if this feels a a little bit tight that's okay if it doesn't feel natural that's okay you're just going to the place that works for you right now you can't just force yourself into a different position in your spine we have to really work into it it takes time consistency and Patience are key working with your body don't feel like you're working against it nice job come back and bring your arms arms back down all right so now we are going to keep that Band Keep Your Arms straight out in front of you and what I want you to do is pull your arms apart keeping them straight and then bring them forward again so we are doing some strengthening for that upper back this is a really important piece to any kind of postural issues and kyphosis we want to strengthen the upper back because the muscles in the shoulders and the upper back they help keep us upright our muscles are what do that so we need them to be strong in order to help that sitting up tall piece okay so arms are straight if you see me from the side this is what it's going to look like and you want it just enough that you can feel some work but that it's a doable challenge okay you want to be able to actually do the motion without too much strain but I want it to feel like work and again elbows stay straight you're squeezing your shoulder blades together nice job bring that back in now my elbows are going to be bent at my sides and my hands are just a little bit closer and I'm pulling my hands apart so this is external rotation we're actually working into our rotator cuff muscles here and again I want you to should feel open across your collar bones and feel kind of that upper back and across the backs of your shoulders working here and if you don't have a resistance band at home for now you can just skip these two exercises this is our last one with it but I think it's really important to have that eventually this exercise is going to help a lot over time good last one nice job all right you can set this to the side and we're going to come on to all fours okay so you're going to be on your hands and knees have your hands underneath your shoulders your knees underneath your hips round your spine and then Arch we're just doing kind of one stretch in each Direction and now come back and find a spot that your back is as flat as you can get it so I almost want you to feel like you're sinking just a little bit into your shoulder blades but make sure your elbows Bend just slightly you aren't locked here okay then what we're going to do is take the right hand in front and then bring it up towards the ceiling and behind and then up and in front Okay and try to keep your eyes on your hand as you do this this so this is one of my absolute favorite exercises to work mobility and opening in the upper spine if you do have kyphosis you have probably either been taught or seen or done the exercise where you just lay in your stomach and you just try to back bend back bend and back bend right you just try to correct it and I can tell you with over 20 years experience as a physical therapist that may work a little bit but it's not going to cause long lasting changes on its own you need mobility and strength combined you need kind of all of these pieces to really help make changes nice job bring it back in and we'll go to the other side I'll turn around here so we're going to take the left arm in front and then bring it up and behind and if that's a stretch that you love fantastic keep doing it but combine it with a routine like this and then you'll get all the pieces that you need we really want to get the spine moving in all these different directions we can't just force it into a back bend we need to help it side Bend and rotate which actually then lead to more extension in the spine okay one more and back down nice job now from here come down onto your elbows okay cuz I found too sometimes when the kyphosis is Extreme enough it doesn't feel good just to lay down on your stomach so you can be on your knees and on your elbows and let yourself sink in here a little bit so my shoulders are pulled down my head is forward and I'm just trying to get a little bit of a stretch in my upper back and maybe you can just rock forward and backward we're going to spend about 20 more seconds here and you can either stay here or if it does feel good you can come down onto your stomach and find a little opening and stretch here on your elbows so those are your two options we're just again going to find a moment here you'll see him kind of just slowly rocking side to side and forward backward and then let's all meet back in child's pose and then you're going to sit up and swing your legs around in front so your legs are going to be mat distance apart you're going to sit up as tall as you can and this also can be done sitting in a chair on a stool if it's better for you so sitting up as tall as you can hands come behind your head elbows open up wide and let's inhale rotate to the left exhale Center inhale rotate to your right exhale Center so this alone can feel very difficult when you're tight in your hips and anywhere in your spine so this is something again that takes time those of you who've worked with me for a long time know that this position alone can take a few months sometimes until it feels more comfortable but again that's important time it's super important to meet your body where it is not force it but gently guide it where you want it to go we are making longlasting changes that doesn't happen overnight it happens with consistent practice day after day one more each side nice job rest your arms down bring them out in front of you and around for a circle one more switch directions nice job legs together slowly roll down onto your back however as most comfortable for you to get there and then once you're there feet flat hip distance apart take an inhale exhale curl your tailbone roll yourself up one vertebrae at a time inhale at the top exhale roll back down try to keep your collar bones really open see if you can keep your head relaxed and just go up as high as is comfortable for you two more like this so we're just kind of trying to get a little articulation through our entire spine roll up one vertebrae at a time when you get to the top reach your arms back nice big stretch back leave your arms there and then roll back down one final time and reach your arms back behind you more reach your legs away take a deep breath in fill your lungs exhale let it out stay here as long as you need and remember this is a great routine you could do every day to help with that posture and that opening and strength I'll see you on your mat [Music] soon
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Are bridges safe for people with discs issues? Also are these exercises in general safe for people with discs issues? Thank you🙋🏻♂️
This is part of my daily routine now thank you so much
going to do this one regularly, ready for strong posture!!
You didn’t say how many reps ??
Amazing thank you so much
Thank you for these amazing exercises!They look easy but they are not!❤
After I finished I automatically teared up……it actually helps and its just day one…
Thank you TT
Is it alright to do these if someone has osteoporosis? Thanks.
hello i struggle with cervical kyphosis. can i do this if i have cervical kyphosis?
First of all – I love your channel so much, everything about it is perfect, your exercises are the only ones I can do with my really broken body, I love your whole personality and when you smile and say "good job!!" it makes me so proud 😀 so thank you from the bottom of my heart, you're a life saver!
I have the opposite of kyphosis, my thoracic spine is as straight as a plank (one of the many glories of having hEDS). Can I still do these exercises or could they do more damage? And do you have a different video of yours you can recommend for this specific issue? My orthopedist and physical therapist didn't give me much hope that it can be helped as they say it is much harder to bend a spine that is too straight then to straighten one that is a little too bent. But I'm only forty and already have so many issues from it so I want to do whatever I can to slow down getting worse.
1:06 This is for me lol
Thanks so much for making this video. I really enjoyed doing the stretches.
Great exercises, I feel much better when practising. If you could only turn off the ads in the middle of the video, it would be great, since they are interrupting the practise.
doing the stretch on my right arm hurts.. i guess my back is so bad 😢
How helpful! Thank you Jessica. Just one session and my neck though still sore, I feel a bit more comfortable. 👍🏾
Is it suitable for Scheuermann’s Kyphosis? Please confirm.
I’ve always had bad posture and it’s led to some bad back pain this year. I’m horrible about exercising but am gonna try to start following this video every day! I appreciate how simple and beginner it felt, it’s what I need to start at lol. hoping this’ll lead me to healthier days!
Julius Gateway
I have been doing lots off agresive workouts and that really satisfied my body😊❤
This felt awesome
Thank you so much- those exercises are amazing
Greenfelder Road
Makenna Highway
Oswaldo Mall
Consuelo Plaza
Mandy Fords
Amaya Club
Amaya Club
Lue Turnpike
I wish I could like this more than once
Braun Manors
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Caleigh Drives
Kris Alley
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Runte Cliff
German Place
Can I use skipping rope
I was recently diagnosed with kyphosis and found this video yesterday. I kept doing the exercising and adding others for 30 minutes. My posture and back felt better last night. Thank you for the help and guidance. Also, my bathrobe belt is the perfect substitute for the resistance band!
I am giving all glory to God above.
Test results are back from doctor.
Time to start the process of strengthening my spine and hopefully helping my body heal itself to the fullest extent possible.
I am so thankful
I am going to do this video every day for a bit until my skeleton feels stronger.
Thank you, Lord, for bringing me to this point of this journey in life.
Juanita
THANK YOU! I had perfuse neck pain and a hump starting to appear, OMG, and the very first time I did this routine, it hurt like hell, but.. BUT I saw an immediate difference in my neck and the hump was smaller .. DAY 1. So. I proceeded to do this daily and my neck pain has been gone since that day 1 . I do this 4-7 days a week now. Thank you THANK YOU THANK YOU !
Thank you thank you thank you 🙏🏻
If i have kyphosis , scoliosis and lordosis then which is specific ex ray or any report i have to do? Pls reply sir
You mentioned there were several workouts that were safe to do with kyphosis. Do you happen to have a list of which of your workouts are ok?