Exercises For Kyphosis - A Set Of Exercises For The Treatment Of Kyphosis

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

Exercises for kyphosis

Exercises for kyphosis is a complex of remedial gymnastics, 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 it is only through exercise that a complete recovery is achieved. 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 health exercises for adults with kyphosis. Thanks to a well-chosen exercise regimen, it will be possible to achieve 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 patient's age;
• The level of physical fitness of a person;
• The degree of curvature of the spinal column;
• Place of kyphosis localization;
• 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 wait for the effect from the weekly course.

Content:

• General principles of exercise therapy for kyphosis
• A set of exercises for the treatment of thoracic kyphosis
• A set of exercises for the treatment of kyphosis of the lumbar spine
• A set of exercises for the treatment of cervical kyphosis

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 overextend your back muscles.
• Before starting the main tasks, it is important to warm up your back muscles. To do this, you need to do a preparatory warm-up.
• Clothing should be chosen that is comfortable so that it does not hinder movement, does not pinch the muscles.
• To perform the exercises, additional equipment may be required - this is a fitball, a rug, a gymnastic stick.
• Exercise should be regular, but it is best to do them every other day, which will give the muscles a chance to rest from the load.
• Exercise shouldn't be painful. The appearance of painful sensations during training means that the person is doing something wrong. You should not try to complete the maximum number of approaches the first time. You need to increase the load gradually.

• Twisting exercises should be performed by the patient very carefully, as there is a risk of damage to the nerve endings of the spinal column.
• It is important to monitor your breathing, since the lungs are almost always affected with kyphosis. Correct even breathing makes it possible to saturate the blood with oxygen, improve ventilation of the bronchi.

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 creating 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, squatting is carried out, on inhalation - lifting the body.
• Legs are straight, shoulder-width apart. Straight arms need to be raised up through the sides. In this case, an inhalation is made, when the hands are lowered - exhalation.
• Legs shoulder-width apart, straight, gymnastic stick behind the back, pressed to the shoulder blades. Then the hands along with the stick go up, and the head is pulled back (slowly and carefully). You need to perform the exercise while inhaling, and return to the starting position while exhaling.
• Now you need to kneel down with an emphasis on your palms. From this position, you need to raise your head up, pull the back of the head to the shoulder blades. The shoulder blades themselves are brought together, the elbows are set aside, the back is bent in the lumbar region. In this position, you need to take several steps forward and the same amount back. For a start, 10-15 steps will be enough.

• Now you need to lie on your back with your arms extended along the body. The exercise comes down to lifting the body with an emphasis on the palms. You need to raise not only the pelvis, but also the chest. This is done while inhaling, 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 thrown back up, the back sags. You need to maintain this position for 5 seconds, then relax the muscles.
• You need to kneel with an emphasis on your palms. The ribcage drops lower to the floor, due to the flexion of the arms at the elbow joints, and the body is pushed forward. Then it returns to the starting position.
• You need to lie on your back, stretch your arms along the body and relax the muscles. Hands are wound behind the back of the head and stretch as high as possible for 3 seconds. Then it returns to the starting position.

• The final exercise is to stretch the muscles. To do this, you need to get up off the floor. On inhalation, lifting on toes and stretching the arms up is performed, you need to stretch as much as possible in order to feel the muscles of the back, after which, on exhalation, a return to the starting position is carried out.

The following video will help you better master the technique of performing exercises using a fitball:

A set of exercises for the treatment of kyphosis of the lumbar spine

• You need to lie on your back and stretch your arms up. In this case, the socks should stretch down. It is worth staying in this position for 20 seconds. After that, you need to lift your leg up, the toe should stretch to the ceiling, and the heel to the floor. Thus, it is necessary to create the illusion of walking for another 20 seconds, but without bending in the knee joints.
• Lying on your back, arms should be spread apart, and legs at the knees should be bent. The hips and head move to the right, and the legs, bent at the knees, should be placed on the floor to the left. In this position, you need to linger for 20 seconds, then perform the same exercise, but with a turn in the other direction.
• Without getting up from the floor, you need to stretch your arms along the body, and spread your legs bent at the knees to the sides. In this case, the feet should be pressed against each other by the plantar surface. The muscles in the buttocks tighten. It should be held in this position for 5 seconds, then exhale and return to its original position.
• The exercise is performed lying on your back. Bend your legs at the knees and bring them to your chest. You need to help yourself with the help of your hands. On inhalation, the head is pulled up to the knees, on exhalation, it returns to its original position.

You can master the technique of exercises performed with kyphosis of the lumbar spine after watching the following video:

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 taking the back of the head up. From this position, the head must be smoothly turned to the right and left. But at the same time, you cannot throw it back strongly.
• 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 forehead with your hands, and rest your forehead against your palms. The neck should remain straight.
• Now the palms need to be transferred to the temples. With springy movements, you need to press your palms on your head, exhaling while pressing.

The exercises from the video below will allow you to strengthen your neck muscles:

Author of the article: Sokov Andrey Vladimirovich | Neurologist

Education: In 2005 completed an internship at the IM Sechenov First Moscow State Medical University and received a diploma in Neurology. In 2009, completed postgraduate studies in the specialty "Nervous diseases".