Hyperkyphosis Exercises to Try at Home

Superman Stretch

1. Lie on your stomach and extend your hands in front of your head.
2. Keeping your head in a neutral position, look towards the floor, and lift your legs and arms up towards the ceiling.
3. Reach away from your body with your hands and feet.
4. Hold this position for 3 seconds, and repeat 10 times.

Happy Cat, Sad Cat Stretch

1. On all fours, place your knees hip-width apart, with your hands under your shoulders. Keep your spine in a neutral position.
2. Round your back, tuck your bottom under, and drop your head between your arms.
3. Holding this position, inhale and try to curve your back even further to increase the stretch.
4. Then, during exhalation, arch your back, stick your bottom out, and look up towards the ceiling.
5. Repeat this cycle 10 times, using your breathing to help you slowly transition between the two positions.

Head Retraction Stretch 

1. Lie down on the floor, and pull your chin in as if you were trying to make a double chin.
2. Hold this for 15 seconds, and repeat five to ten times.

Chin Retraction Stretch

1. Stand up as straight as you can – you can do this against a wall if it helps. 
2. Tuck your chin slightly, and bring your head back directly over your shoulders. 
3. Bring own, and hold this position for 30 seconds – take a break if you begin to feel pain.