We have to take care of the curvatures of our spine since a correct distribution of forces is essential to avoid numerous ailments and pathologies. Kyphosis exercises that help you correct posture. Let’s see how to help treat a common cause: the increase in dorsal kyphosis.
The curvature of our spine is complex and depends on several structures that keep it in place. If we notice that our neck is getting too far forward or that a little hump begins to appear, it is important to perform exercises for kyphosis that will help us keep the curvatures in place.
The first thing to understand on this topic is the meaning of these two words. On the one hand, kyphosis is the curvatures formed by the dorsal vertebrae and the sacrum. Since the curvature of the sacrum presents problems in a small number of people, the word ‘kyphosis’ is generally used to speak of the dorsal curvature. It is the best Kyphosis exercises.
On the other hand, lordosis is the curvatures formed by the cervical and lumbar vertebrae. These two types of curvature give our spine a natural anatomical shape.
However, when the curves get out of normal they can lead to the appearance of several ailments:
Hyperchondosis and hyperlordosis: When the curves get too sharp.
Flatback or rectification of the curvatures: When the angle of the curvatures is reduced.
Scoliosis: When the curvatures are altered in the frontal plane. That is, they turn sideways.
Each of these three pathologies will present with a variety of symptoms, including muscle ailments, wear of the vertebrae and herniated discs, among others. One of the main causes of these problems is a muscular imbalance, often motivated by an inadequate posture.
That is, we adopt incorrect postures in our day to day, the muscles work unnaturally and this ends up pushing or stretching the vertebrae, which in turn alters the spinal curves.
Exercises for dorsal kyphosis
As it is a very common example of spinal pathology, we are going to focus on dorsal kyphosis. A large part of the fault that hyperlordosis is on the rise is the progress of technology since this pathology is usually associated with sitting incorrectly.
Therefore, activities such as staying in front of the computer, sitting badly on the sofa playing the game console or anywhere centered on the mobile phone will have a negative impact in this regard.
The good thing is that it can be corrected if we notice that we begin to have discomfort or our relatives indicate that we have a very advanced head; Studies have shown that paravertebral musculature exercises, for example, improve hyperhidrosis. Let’s look at some specific jobs to help us improve our posture:
Walking, as in many other cases, is the simplest and most effective way to maintain adequate paravertebral muscle tone. It is this musculature that erects our spine, so we force it to be working smoothly and constantly whenever we stand.
Another easy exercise we can perform is the deadlift. With the feet placed at the width of the shoulders, we lean the trunk forward while flexing the knees slightly, without these exceeding a vertical line drawn from our feet, and returning to the starting position.
The back should be kept straight throughout the movement. And we can go down and up at different speeds to modify the difficulty of the exercise.
A third option is the following: lying on your stomach, we lift the upper portion of our body a few centimeters from the ground, keeping our feet and legs on the floor, and lower gently. That is, the ‘spinal’ classics, which can also be done on an element such as fitball
We will modify the difficulty of this exercise by changing the position of our arms. Next to our body will be easier, stretched horizontally will be more complicated, and stretched forward it will be even more. Exercises that train our core muscles will also contribute positively.
In addition to strengthening the back of the body, we can also help by stretching the anterior part. Thus, the stretching of the pectoral and abdominal muscles will help us not to throw the front muscles forward. it
For anatomical reasons, stretching the hamstring muscles will also be recommended; if it is shortened, it will pull our pelvis back, which will rectify the lumbar curvature. And force us to compensate by increasing the dorsal curvature.
This point is the most critical, although it is not an exercise in the traditional sense of the word. We have to learn to sit down, lie down and move correctly. If we do not do this, we will be wasting all the work we do with the exercises for kyphosis.