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Having a kyphotic spine is common in people sitting at a desk all day, working at a computer or maybe driving for long periods of time. It is also common in people with obesity, very tall people and the elderly. Sadly, we are also seeing it more and more in younger people who are looking down at their phones/iPad's all day.
What Does a Kyphotic Posture Look Like?
Kyphosis is the result of an excessive curve in the upper/middle part of the spine (the thoracic spine) Typically the head is held forward and the upper part of the spine (the cervical spine) is hyper-extended. This causes the chest (pectoral muscles )to be tight and the muscles which aid breathing (intercostal muscles) to be shortened.
What can we do?
Quite simply, we need to stretch out the neck and chest (pectoral muscles) and we need to increase the mobility of the spine, strengthen the muscles of the upper back and the back of the shoulders (the trapezius and the posterior deltoids)
A few great Pilates exercises to help are
The Roll Down - for spine mobility
The Swan Dive - to stretch out the chest
Spine Twist - for great posture and back strengthening