Kyphosis treatment / (كيفية علاج تقوس الظهر (الأتب

Kyphosis is an exaggeration of the convexity of the thoracic spine giving the upper back an excessive rounded position. Kyphosis causes pain and tension in the neck, shoulders and lower back.

Causes of Kyphosis: Kyphosis is caused by the adoption of bad posture in prolonged or repeated ways. This causes stiffness (reduced mobility) in the thoracic spine, tightness and shortness in the pec major, pec minor (chest muscles), latissimus dorsi and teres major (back muscles), and weakness in the upper back muscles (scapula retractors and shoulder external rotators).
Solutions:
1) Mobility
• Thoracic Spine Mobilization using a Peanut ball or a Foam Roller
• Supine Thoracic Spine Mobilization ( Extension + Rotation)
• Prayer Stretch T-Spine Mobilization using a chair

2) Stretching:
• The corner stretch ( chest muscles)
• The standing prayer stretch ( Latissimus dorsi and Teres major)
• Abdoninal stretch using a Stability Ball ( Swiss Ball)

These exercises should be done for 20-30 sec and repeated for 3 sets
3) Strengthening:
• Floor Thoracic Extension ( 5 sec) : 3 sets of 10-12 reps
• Resistance Band Horizontal Extension + External Rotation : 3 sets of 10-12 reps

These solution exercises should be repeated 3-4 times per week for 4 weeks at least in order to obtain good results.

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