K  Y  P  H  O  S  I  S

Kyphosis is the anterior rounding of the shoulders which causes an excessive posterior curve in the upper back (kinetic chain area affected: thoracic spine). One reason many people possess this postural position is, in part, because of constantly looking down at cell phones, books, computers, etc.

There are certainly exercises that can be done to strengthen and mobilize the muscles causing this deviation (which we will get into), but additionally, it’s effective to simply be aware of slouching in our daily lives with things like:

• Avoid looking down at the cell phone while walking
• Take frequent breaks from the computer/desk during work and school days
• If possible, sit at a taller desk that enables you to look up higher
• Be aware of your body! If you feel yourself slouching forwards, re-adjust and work on sitting with your chest high and shoulders pressed slightly back

You can strengthen your upper back muscles (rhomboids and lower trapezius) by:

1. Standing back fly’s
2. Barbell or dumbbell rows
3. Superman’s
4. Bent over shrug

Mobility drill: Foam roller on pectorals

Place the foam roller on tight chest region (laying face-down) and slowly find spots that feel tense. As each spot loosens, move around and find more and pause for about 5-10 seconds in each spot.

Stability drill: Dumbbell Rows