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Exercises for kyphosis is a complex of therapeutic exercises, consisting of a series of exercises that aim to correct the existing curvature of the spine, eliminate pain, normalize blood circulation, and strengthen the muscles of the back.
Especially effective are individually selected exercise therapy in childhood with kyphosis of the first degree. Sometimes only through exercise it is possible to achieve a complete recovery. In adults, this effect is much more difficult to achieve, since the process of ossification of the spinal column has already been completed.
However, this does not mean that it makes no sense to perform recreational gymnastics for adults with kyphosis. Thanks to a well-chosen exercise scheme, it will be possible to achieve a visual straightening of the back, to stop the progression of kyphosis. With regular exercise therapy, you can increase the strength of the back muscles, form a powerful frame that will support the spinal column.
When compiling a complex of physiotherapy exercises, it is important to consider the following points:
The age of the patient;
The level of physical fitness of a person;
The degree of curvature of the spinal column;
Location of kyphosis;
The reasons that caused the pathological curvature;
The state of human health in general and the presence of concomitant diseases.
The patient must understand that the result will be delayed in time and one should not expect the effect of a weekly course.
General principles of exercise therapy for kyphosis
Classes are short in time, but they should not be less than 30 minutes and more than 40 minutes. This will allow you to perform the optimal amount of exercise and not overstrain your back muscles.
Before starting the main tasks, it is important to warm up the back muscles. To do this, you need to do a preparatory workout.
Clothing should be chosen comfortable so that it does not hamper movement, does not pinch the muscles.
To perform the exercises, additional equipment may be required – this is a fitball, a rug, a gymnastic stick.
Classes should be regular, but it is best to do them every other day, which will allow the muscles to rest from the load.
Exercise should not cause pain. The appearance of pain during training means that a person is doing something wrong. Do not try to complete the maximum number of approaches the first time. You need to gradually increase the load.
Body twisting exercises should be performed very carefully by patients, as there is a risk of damage to the nerve endings of the spinal column.
It is important to monitor breathing, since kyphosis almost always affects the lungs. Proper even breathing makes it possible to saturate the blood with oxygen, improve bronchial ventilation.
A set of exercises for the treatment of thoracic kyphosis
A set of exercises for the treatment of thoracic kyphosis should be developed taking into account the individual characteristics of a person.
The exercises below are the basis for drawing up your own lesson plan:
Legs are straight, shoulder width apart. The gymnastic stick is wound behind the back and pressed against the shoulder blades. From this position, you need to start squatting. On exhalation, a squat is performed, on inhalation, the body is lifted.
Legs are straight, shoulder width apart. Straight arms should be raised up through the sides. In this case, a breath is taken, when the hands are lowered – exhale.
Legs shoulder-width apart, straight, gymnastic stick behind the back, pressed to the shoulder blades. Then the hands go up with the stick, and the head is pulled back (slowly and carefully). You need to perform the exercise on the inhale, and return to the starting position on the exhale.
Now you need to kneel with emphasis on the palms. From this position, you need to raise your head up, pull the back of your head to the shoulder blades. The shoulder blades themselves are reduced, the elbows are laid aside, the back in the lumbar region is bent. In this position, you need to take a few steps forward and the same number back. To get started, 10-15 steps will be enough.
Now you need to lie on your back with your arms extended along the body. The exercise is reduced to lifting the body with emphasis on the palms. It is necessary to raise not only the pelvis, but also the chest. This is done on inhalation, and the return to the starting position is carried out on exhalation.
From the back, you need to roll over onto your stomach, and put the gymnastic stick behind your back, placing it on your shoulder blades. The head is tilted up, the back is arched. It is necessary to withstand in this position for 5 seconds, then relax the muscles.
You need to kneel with emphasis on the palms. The chest falls lower to the floor, due to the bending of the arms at the elbow joints, and the body moves forward. Then it returns to its original position.
You need to lie on your back, stretch your arms along the body and relax your muscles. Hands wind up behind the back of the head and stretch as far as possible up for 3 seconds. Then it returns to its original position.
The final exercise is stretching the muscles. To do this, you need to get off the floor. While inhaling, you rise on your toes and stretch your arms up, you need to stretch as hard as possible to feel the muscles of your back, after which you return to the starting position while exhaling.
The following video will help you better master the technique of performing exercises using a fitball:
A set of exercises for the treatment of cervical kyphosis
You need to sit on the floor and spread the shoulder blades to the sides, while pulling the back of the head up. From this position, the head should be smoothly turned to the right and left. But at the same time, you can not throw it back much.
You need to stay in the same position, but now you need to tilt your head back and forth.
You need to sit up straight, put your palms on your forehead. Now you should take a deep breath, and as you exhale, press your hands on your forehead, and rest your forehead on your palms. The neck should remain straight.
Now the palms need to be transferred to the temples. With springing movements, you need to press your palms on your head, exhaling during pressure.
Strengthen the muscles of the neck will allow the exercises from the video below: