Kyphosis is an exaggerated rounding of the thoracic spine, which is located in the back. It is a condition, which makes the back look hunched and there appears to be a hump in the middle of the back. It is known as Hyperkyphosis when the hump becomes to pronounced. Daily activities such as sitting for long hours, driving, hunching over the computer, etc. all cause mild kyphosis. Kyphosis can be caused by a variety of structural problems such as osteoporosis, genetic arthritis, degenerative diseases, birth defects, improper development of spine, etc. There is no complete medical treatment for this chronic condition but it can be made better overtime with corrective exercises, stretches and most popularly, yoga.
Below Are Some Yoga Poses For Women Suffering From Kyphosis:
1. Cat Pose
This pose has proven the most effective of all and has many other health benefits (like all other yoga poses). All you have to do is first get down on your hands and knees. Make sure to keep your spine straight and parallel to the ground. Your arms should be directly under your shoulders, palms flat on the floor whilst the knees and shin are touching the ground. Then press the back up and down in arching motions. Don’t give jerk but be gentle. Repeat this 15- 20 times.
2. Downward Dog Pose
This pose works wonders at strengthening the spine. This pose is also very relaxing as it stretches the enter body. So first get down on your hands and knees then straighten the knees and push upwards. The legs should be completely straight and extended and the hips should be upwards. Make sure your heels are off the ground but try to keep pushing them down for the extra stretch. Hold twice for about a minute.
3. Cobra Pose
This pose also helps curb kidney ailments and is extremely effective for kyphosis as it concentrates mostly on stretching the spine. First, on the yoga mat lie down on your stomach and the body should be flat on the ground. Keeping the lower body flat on the ground, lift the torso up off the ground. Arch the back a little to give a good stretch. Hold for about 30 seconds then go back to the starting position.
4. Bridge Pose
The bridge pose helps strenthen the legs, hips, chest and spine. In fact it provides great relief to the spine. This pose takes people sometime to do but once you are able to, it works wonders. First lie down on your back with feet hip distance apart and knees bent. Keep your arms along the body with finger almost reaching near the ankles and palms facing upwards. Soles of the feet should be a few inches from the buttocks. Once you get the basic position right, lift your hips and torso upwards and off the floor. If you need extra support try holding your ankles with your fingers. Try holding for 30 seconds to one minute and repeat twice.
5. Locust Pose
This is also sometimes called the boat pose and concentrates on stretching the spine, legs, arms and torso. Begin with lying face down and flat on the floor. Legs should be completely straight and arms along the torso. Inhale and lift the torso, nose and chest a few inches off the floor along with lifting the legs and arms. Precisely only the stomach are should still be touching the floor. Try reaching outwards with your legs and arms and upwards with the head to get the maximum stretch. Try keeping the eyes on the floor instead of straight ahead so the neck is in line with the spine. Try to hold for 30 seconds to one minute.
6. Mountain Pose
This is a basic standing yoga pose which stretches most of the muscles of the body. Begin with standing straight on your feet with your legs hip distance apart and arms on the sides. Inhale so that the air goes into the abdomen and the chest rises a bit. Exhale and maintain the position. Stretch your arms with palms facing forward for the maximum stretch. Relax your shoulders and back. Make sure your shoulders, hips, knees and ankles are all in one line.
7. Child’s Pose
This pose is as relaxing as it looks. It stretches the entire arms and spine; it elongates the back. It is advisable to do this pose once before going to bed at night after a long and tiring day. Start by sitting on your glutes but don’t completely sit on the heels but just slightly above. Raise your arms upwards. Stretch well as you inhale and drop your arms forward. Your palms should be over your head and on the floor while your face is also on the floor. Try reaching as far as possible with the fingers to get a good stretch. Old the positions for about a minute and repeat as many times as it soothes your back.