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Kyphosis exercises help to strengthen the back and abdominal region, correcting the kyphotic posture, which consists of being in the "hunchback" position, with the neck, shoulders and head tilted forward.
The Pilates exercises listed below are recommended for cases of mild or moderate hyperkyphosis and promote posture correction. However, it is always important to consult a physiotherapist, who will be able to indicate other exercises that you think are more appropriate for each case, after an individualized assessment.
Before starting these exercises it is advisable to do 5 to 10 minutes of warm-up, which can be skipping rope or walking fast, for example. Breathing is very important for the correct performance of Pilates exercises, so you should always inhale before starting the movement, and exhale during the most difficult part of each exercise.
1. Abdominal
Lying on the floor face up:
- Bend your legs and support your feet well on the floor;
- Lift your torso towards your knees and hold this position for 5 seconds;
- Slowly lower the trunk again, until the shoulders touch the ground.
This exercise should be done slowly and repeated 10 times.
2. Straight leg elevation
Lying on your back with your knees bent:
- Raise the two folded legs, as if they were resting on an imaginary chair;
- Remove the head and trunk from the ground;
- Stretch one leg forward at a time, as shown in the image.
Repeat the movement 10 times with each leg.
3. Circles with the leg
Lying on his back:
- Elevate one leg, stretched upwards;
- Rotate the leg in a circle in the air, as wide as possible.
Do this movement for 30 seconds with each leg.
4. The handsaw
Sitting on the floor with your legs slightly apart:
- Keep the tip of the foot facing upwards;
- Open arms horizontally;
- Rotate the trunk to the left side, until the right hand touches the left foot;
- Rotate the trunk to the right side, until the left hand touches the right foot.
Repeat the movement 10 times for each side
5. The swan
Lying on his stomach:
- Place your hands on the same chest line;
- Breathe deeply and push your hands against the floor;
- Raise the trunk upwards.
Repeat the movement 8 times
6. Sit
Sitting on the floor with legs bent:
- Keep your legs together and your feet against each other on the floor;
- Keep your back straight;
- Position your hands slightly away from your body in the same direction as your torso;
- Stay in this position for 30 seconds, keeping your abdomen always contracted.
Repeat this exercise 10 times
7. Front board
Lying on his stomach:
- Support the body only on tiptoes, elbows and forearms;
- Leave the body straight and still in that position.
This position should be maintained for 30 seconds to 1 minute, and as it becomes easier, increase the time by another 30 seconds.
8. Side board
Lying on his side on the floor:
- Lift the body by touching only with the forearm and the foot on the floor;
- Keep your back straight and hold the position.
The position should be maintained for 30 seconds to 1 minute, increasing the time for another 30 seconds whenever the exercise is getting easier.
If you find the exercise too difficult, you can do the side plank with one foot positioned further forward
9. Strong chest
Lying on the floor face down:
- Fold your arms and place your hands behind your head, or leave your arms straight;
- Lift your torso off the floor, pulling your chest up while lifting your legs off the floor.
Repeat this exercise 20 times.
10. Lifting arms over the roller
Lying on the roll:
- Keep legs bent and feet slightly apart;
- Hold a small ball or stick in your hands, and hold it in front of your body as shown in the image;
- Extend your arms back to the height of your head.
Repeat the movement 10 times.
Care during exercises
This series of exercises can be performed at home, but preferably they should be guided by a physical therapist who can monitor the performance of the exercises, to ensure that they are performed correctly, without compensation, in order to achieve the best results in the treatment of hyperkyphosis.
The ideal is that these exercises are performed 2 to 3 times a week, for about 15 to 20 weeks, to then evaluate the results, but as the exercises become easier, you can change each one a little, or insert other exercises, modifying the series.
In addition, other styles of exercises can be used, such as those for global postural reeducation, and other techniques to correct this deviation in the spine. Check out how to treat hyperkyphosis.