Thoracic Kyphosis/ Round Shoulder

Poor Posture

Kyphosis, also known as “hunchback,” is a postural condition characterized by an excessive forward curvature of the upper back. Kyphosis is often caused by poor postural habits, muscle imbalances, or skeletal structure issues. Prolonged poor posture with an excessively curved back can place abnormal stress on the spine, leading to muscle fatigue and discomfort. This postural problem has become more prevalent in modern life, especially with prolonged use of electronic devices, improper sitting, and lack of appropriate exercise.

Negative Impacts of Kyphosis/Rounded Shoulders

This postural issue can lead to physical discomfort and functional impairments, including:

Pain in the back, neck, and shoulders
Indirectly affecting issues like tennis elbow and carpal tunnel syndrome in the elbows and wrists
Muscle tension
Difficulty breathing
Impact on physical appearance and self-confidence

Improving Kyphosis and Rounded Shoulders

Methods to prevent and improve kyphosis include:

Maintaining proper sitting and standing posture, keeping the body upright and with normal curvatures
Regularly performing stretching exercises, especially those targeting the back and core muscles, to enhance muscle support
Taking breaks and avoiding prolonged static postures
Using ergonomic office furniture and equipment to ensure a good working environment
Seeking professional medical advice, such as from doctors or physical therapists, to obtain personalized treatment plans and recommendations

Exercises to Improve Kyphosis and Rounded Shoulders

Mountain Pose

Stand on one leg, raise arms overhead, and maintain balance for 20 seconds, repeat 3 times

Upward-Facing Dog

Support the body with hands, arch the back and lift the body off the ground, hold for 10 seconds, repeat 3 sets

Downward-Facing Dog

Support the body with hands, fold the body forward with straight arms and legs, hold for 10 seconds, repeat 3 sets

Pect Stretch

Stand near a wall, reach the arms back, until a stretch is felt in the chest muscles, hold for 15 seconds, repeat 3 sets

Oblique Stretch

Stand with feet staggered, extend the arms, and rotate the body towards the front leg, hold for 15 seconds, repeat 3 sets

Full Breathing Exercise

Maintain an upright posture, relax the shoulders, slowly exhale, then inhale with a 1:1 ratio of chest and abdomen expansion, then exhale, repeat 10 times

MANA Core Values

Integration of Eastern and Western Medicine, Multidimensional Therapy
Reshaping Structural Integrity to Achieve Inner and Outer Balance
Guiding Body Perception to Think & Foster a Healthy Lifestyle
Conducted by Registered TCM Practitioners and Physiotherapists for Examination and Treatment

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Thoracic Kyphosis/ Round Shoulder

Negative Impacts of Kyphosis/Rounded Shoulders

Improving Kyphosis and Rounded Shoulders

Exercises to Improve Kyphosis and Rounded Shoulders

MANA Core Values

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