Thoracic Kyphosis Correction
Complete corrective program for rounded back including foam rolling, pectoral stretches, wall angels and thoracic extensor strengthening.
Thoracic Kyphosis Correction
Excessive thoracic kyphosis (rounded back) is one of the most common postural imbalances in our sedentary society. It results from pectoral shortening and weakening of thoracic extensors and scapular retractors. This daily 7-exercise program systematically targets these imbalances.
Complete Program (7 exercises)
1. Thoracic Foam Roll — 2 min
Lie on foam roller perpendicular under thorax. Arms crossed. Roll slowly from mid-back to shoulder blades.
2. Pectoral Stretch — Doorway — 45 sec/side
Forearm against door frame, elbow at shoulder height. Step forward to feel pectoral stretch.
3. Wall Angels — 3x10
Back against wall, arms in W. Slide up to Y, return to W. Maintain wall contact.
4. Band Pull-Apart — 3x15
Standing, arms extended, band between hands. Spread hands squeezing scapulae.
5. Face Pulls — 3x15
Band fixed at face height. Pull toward face rotating thumbs out. Squeeze scapulae.
6. Prone Y-T-W — 3x8 each
Lying face down, raise arms in Y, T, then W. Hold 3 seconds each. Thumbs up.
7. Thoracic Extension on Foam Roller — 2 min
Lie on roller under thorax. Hands behind head. Let gravity open thorax. Breathe deeply.
Frequency
Daily or 5 times/week. Duration: 20-25 minutes.
Contraindications
- Recent vertebral fractures.
- Severe osteoporosis.
- Symptomatic thoracic disc herniation.
Target Audience
Computer workers, professional drivers, seniors with age-related kyphosis, athletes with rounded posture (cyclists, boxers).