Kyphosis - continued

When you visit your physical therapist, they will perform a full assessment to figure out what muscles are stretched and what muscles are tight. They will help you discover what structures are causing you pain or making it difficult for you to perform certain activities. They will then give you exercises to help improve your posture and make sure that your kyphosis does not get any worse.

Here are a few tips to help make sure your kyphosis does not get any worse. These are just general tips. You should visit your physical therapist to get exercises that are specific to your postural changes.

• Make sure that you stand/sit up straight, with your shoulders and head back. Do not slouch.
• Sleep with one good pillow. If your pillow is too bulky, it will bend your head forward and increase your chance of developing kyphosis.
• Bend with your hips and knees when bending and lifting. Do not bend at your back only.
• Exercise your neck and shoulder muscles daily:
  • Tuck your chin in and hold it for 10 seconds. Repeat this 10 times.
  • Bend your head to the right until you feel a stretch. Hold it for 10 seconds and repeat 10 times, then repeat this exercise by bending your head to the left.
  • Drop your shoulders then bring your shoulder blades together. Hold for 10 seconds and repeat 10 times.