Every day, we are forced to submit to our body’s needs, but many times we aren’t ready for such tasks. We spend many hours in front of the TV or computer and sit in different postures, which end up affecting our vertebrae. Kyphosis or “the dowager’s hump” is a condition in which the ligaments of the spine stretch under the pressure of the bones in the same area. When kyphosis occurs due to poor posture, it is called postural kyphosis. Postural kyphosis can create a curve on the back where fat can accumulate and cause further trouble.
This usually occurs in women and is a mostly an aesthetic problem. Besides poor posture and inactive lifestyle, this deformation is often caused by accumulation of fat in the area around the 7th vertebrae. This condition occurs gradually and can be reversed with simple 5-minut exercises that will also help you straighten your back and strengthen the muscles.
Circular motion of the shoulder
Stand with your back straight and hands down to the side of the body, then elevate your shoulders and make circular movements with them. Start with one shoulder then continue with the other. Repeat the process for 5 minutes every day.
Lie on the floor with your face down and put the palms of your hands on the ground at shoulder height. Now, try to touch the floor and slowly raise your head and shoulders while working out the muscles on your back. Next, extend your arms and put your hands back as much as you can, then lift your chin and repeat the exercise 20 times.
The crawling position
Go down on all four with your head tilted down as well, then inhale deeply, look forward and exhale, returning to the starting positions. Repeat the exercise 20 times.
Stretch arms and legs
Go down crawling on the ground, then raise your left arm and right leg at the same time and hold the position for 10 seconds. Alternate your arms and legs for at least 20 times.
These exercises will strengthen your back muscles, eliminate the fat around the 7th vertebrae and help you get rid of kyphosis.