Kyphosis correction exercises should strengthen the back and abdominal area, correcting the kyphotic posture, which consists of being in the “bossu” position, with the neck, shoulders and head tilted forward.
This series of Pilates exercises listed below is indicated for cases of mild or moderate hypercyfosis and promotes postural correction, however, the physical therapist may indicate other exercises that he deems 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 may be for example jumping the rope or walking briskly.
- Breathing is very important for the proper performance of Pilates exercises.
- So you should always inhale before you start.
- Move and exhale during the hardest part of each exercise.
The 10 exercises to correct hypercyphosphase are
Repeat 10 times for each side.
Repeat 8 times
Repeat this exercise 10 times
You should hold this position for at least 1 minute and, as it gets easier, increase the time by 30 seconds.
If you find exercise too difficult, make the side plate with one foot placed later
Repeat this exercise 20 times
Repeat the movement 10 times.
This series of exercises can be performed at home, but should preferably be guided by a physical therapist who can monitor your performance, so that the exercises are performed properly, without compensation, to obtain the best results in the treatment of hypercifosa.
In addition, other exercise styles, such as general postural rehabilitation, and other techniques can be used to correct this deviation from the spine.Learn how to treat hypercyphososis.