[go: up one dir, main page]
Scribd
Upload
3K views3 pages

Kyphosis Exercise Program Guide

The Kyphosis Correction Exercise Program includes a structured routine with warm-up, postural and mobility exercises, strengthening exercises, and a cool down. It emphasizes consistency over 6-8 weeks and suggests avoiding forward-heavy movements. A sample weekly schedule is provided, along with tips for tracking progress and incorporating core exercises.

Uploaded by

D.I.G
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
3K views3 pages

Kyphosis Exercise Program Guide

The Kyphosis Correction Exercise Program includes a structured routine with warm-up, postural and mobility exercises, strengthening exercises, and a cool down. It emphasizes consistency over 6-8 weeks and suggests avoiding forward-heavy movements. A sample weekly schedule is provided, along with tips for tracking progress and incorporating core exercises.

Uploaded by

D.I.G
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Kyphosis Correction Exercise Program

Custom Exercise Plan for Kyphosis Treatment

Warm-Up (5-10 minutes)

1. Cat-Cow Stretch - 10 reps

- Improves spinal mobility. On all fours, alternate arching and rounding your back slowly.

2. Arm Circles - 30 sec forward + 30 sec backward

- Warms up shoulder girdle.

Postural and Mobility Exercises

1. Wall Angels - 2 sets of 10 reps

- Stand against a wall, move arms up/down like snow angels keeping back and arms in contact.

2. Thoracic Extensions on Foam Roller - 1-2 minutes

- Lie on a foam roller under your upper back, extend over it gently.

3. Child's Pose with Reach - 3 sets of 30 sec

- Sit back on heels from kneeling, stretch arms forward.

Strengthening Exercises

1. Prone Y-T-W Lifts - 2 sets of 10 each

- Lie face down and lift arms in Y, T, W shapes, squeezing shoulder blades.

2. Scapular Squeezes - 3 sets of 15

- Sit/stand, squeeze shoulder blades together and hold for 3 seconds.

3. Resistance Band Rows - 3 sets of 12

- Use resistance band, pull towards body with elbows close.

4. Bird Dog - 3 sets of 10 each side


Kyphosis Correction Exercise Program

- On all fours, extend opposite arm and leg keeping back flat.

Stretch & Cool Down

1. Chest Stretch on Doorframe - 2 x 30 sec per side

- Step forward with arms on doorframe to stretch chest.

2. Chin Tucks - 2 sets of 10

- Gently draw chin inward (make a double chin).

3. Neck & Trap Stretch - 30 sec each side

- Tilt head gently side-to-side.

Weekly Schedule Sample

Mon - Full Program

Tue - Stretch + Mobility only

Wed - Full Program

Thu - Rest or Light Walk

Fri - Full Program

Sat - Mobility + Strength

Sun - Rest or Yoga

Tips

- Be consistent for 6-8 weeks.


Kyphosis Correction Exercise Program

- Avoid forward-heavy movements like crunches.

- Add core exercises as needed.

- Track posture with photos or mirrors.

You might also like