Hyperkyphosis Exercises to Try at Home

Previously on the Scoliosis SOS blog, we have talked about some of the exercises that scoliosis sufferers can perform at home in order to combat their condition. But while these exercises work well on a sideways spinal curve, they may not be so effective if you suffer from hyperkyphosis – a forward curve of the upper (thoracic) spine.

We at the Scoliosis SOS Clinic treat each patient using a combination of non-surgical spinal techniques to ensure that all aspects of their condition are fully treated, without the use of a brace or spinal fusion surgery. To help you overcome your hyperkyphosis, we’re going to run through a few exercises you can do at home that will help relieve some of your symptoms.

Please note that these stretches should not be used as a substitute for a full treatment course delivered by a chartered physiotherapist.

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

The goal of this stretch is to increase the mobility of your spine.

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 

The goal of this exercise is to stretch and exercise weakened neck muscles.

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

This exercise stretches your deep neck extensors.

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.

If you suffer from hyperkyphosis, please do not be afraid to contact us – we’d be overjoyed to help you overcome your condition with our non-surgical treatment regime.

Disclaimer: The above information should not be treated as medical advice and the scoliosis exercises described may not be suitable or beneficial for everyone. You should not begin any exercise routine without consulting a qualified health practitioner, particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions. Any application of scoliosis exercises suggested is at the reader’s sole discretion and risk. Scoliosis SOS accepts no responsibility or liability for any loss or injuries caused directly or indirectly through the performing of any exercises described. If you feel any discomfort or pain during exercise, stop immediately. Always consult your own GP if you are in any way concerned about your health or anything associated with it.