17 Best Kyphosis Exercises for Better Posture and a Healthier Back
Apr 17, 2025
Many people with kyphosis experience noticeable changes in their appearance, often developing a prominent upper back that makes them look much older than their actual age. This can lead to feelings of self-consciousness and a lack of confidence. Fortunately, kyphosis exercises can improve your strength and posture to help you stand taller, relieve upper back pain and rib flare, and restore your natural posture. This article will provide valuable insights to help you achieve your goals through safe and practical exercises.
Posture AI’s posture correction app is a valuable tool to help you reach your objectives, such as standing taller confidently, relieving upper back pain, and restoring natural posture through safe and effective kyphosis exercises.
Table of Contents
What are the Main Types of Kyphosis?
Kyphosis refers to an excessive forward rounding of the upper back. While the spine naturally curves, it has an “S” shape when viewed from the side, but it appears straight when viewed from the front or back. The spine consists of three sections, and each has its curvature type:
Cervical (neck)
Thoracic (upper/middle back)
Lumbar (lower back)
Unnatural spine curves can disrupt its biomechanics, leading to issues like pain and stiffness. Different types of kyphosis determine the:
Causes
Symptoms
Treatment options
Meet the Three Main Types of Kyphosis
When exploring spinal conditions like kyphosis, it is essential to discuss the different types. Each type has a different cause that drives symptoms and treatment options. The main types of kyphosis are:
Postural Kyphosis
Postural kyphosis is the most common type and shows good posture. With chronic poor posture, the vertebrae of the spine and their surrounding muscles and ligaments are exposed to uneven forces, which can cause muscles and ligaments to become loose and stretched. The vertebrae can shift out of alignment with the rest of the spine, becoming unnaturally tilted. As this is a nonstructural spinal condition, the excessive kyphosis is simpler to treat, typically with some:
Lifestyle guidance
Education on healthy posture
Physical therapy
Kyphosis exercises
Scheuermann's Kyphosis
Scheuermann's kyphosis is a structural condition involving an abnormality within the spine itself. No change of position eliminates the unnatural curve, as it can in cases of postural kyphosis. A combination of treatment disciplines is needed for spinal structural conditions to address the condition on different levels. While each case is unique, when it comes to Scheuermann's kyphosis, we're talking about a combination of condition-specific chiropractic care that can impact kyphosis on a structural level, physical therapy and kyphosis exercises to increase strength in the core muscles, with a focus on the upper back muscles, and sometimes, corrective bracing.
Congenital Kyphosis
In cases of congenital kyphosis, people are born with the condition due to a malformation within the spine itself that develops in utero. Suppose the upper back and thoracic spine vertebrae are misshapen somehow, or fail to separate into distinct vertebral bodies, instead becoming fused. In that case, they can form a wedge shape that pushes outward excessively, causing the development of congenital kyphosis. So when it comes to treatment for congenital kyphosis, monitoring closely is essential, with severe cases receiving surgical recommendations.
Why are Kyphosis Exercises Important?
Research shows that spinal exercises improve mobility, stability, and strength, which can help alleviate pain and reverse deformities associated with conditions like kyphosis. Strengthening the muscles around the spine and improving flexibility can restore balance to the body and help correct postural issues.
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17 Helpful Kyphosis Exercises
Targeted exercises can improve posture, reduce discomfort, and support spinal health in individuals with kyphosis. When integrated into a comprehensive treatment plan, which includes posture correction and chiropractic care, condition-specific exercises, stretching, and strengthening, the spine may help reduce the kyphotic curve. Research supports the effectiveness of such exercises, particularly when tailored to the condition’s underlying cause. While many exercise options exist, consulting a healthcare provider before beginning any routine is essential. The following are examples of exercises commonly recommended for kyphosis management.
1. Mirror Image
For this exercise, simply do the opposite movement of the posture you’re trying to correct.
How to:
Stand tall, against a wall if needed.
Tuck your chin slightly and bring your head back directly over your shoulders.
Bring shoulder blades back and down. Hold for 30 seconds to 1 minute.
Take a break if you begin to feel pain.
Suppose it’s challenging to get your head to touch the wall while maintaining a chin tuck position. Put a pillow behind you, and press your head into the pillow.
2. Head Retraction
This exercise is done lying on the floor and is great for the neck muscles, which are often stretched out and weak.
How to:
Pull your chin back toward the floor, as if trying to make a double chin.
Hold for 15 seconds.
Repeat 5 to 10 times.
3. Superman
In addition to the shoulder blade muscles, tiny muscles that line each side of your spine can also contribute to improved posture. These structures, called your erector spinae, help extend your back and prevent kyphosis. According to the Mayo Clinic, the superman exercise is an effective way to target these spinal muscles.
How to:
Lie on your stomach with a towel rolled under your forehead and both arms extended over your head.
Begin by lifting your right arm and left leg in the air without lifting your head off the towel.
When you cannot raise the arm and leg any higher, hold the position for about three seconds before lowering them back to the floor.
Repeat the movement with the other arm and leg.
Continue to alternate between sides until you have completed 10 repetitions on each.
Again, attempt three sets of the superman exercise up to three times each week.
4. Life Extension
This exercise aims to stretch the tight muscles of the chest and strengthen the weak muscles of the back.
How to:
Stand tall, knees soft, core engaged, chest upright, and shoulder blades back and down.
Raise arms into a Y position with thumbs pointed behind you.
Take 2 to 3 deep breaths, maintaining this posture on the exhale.
5. Thoracic Spine Foam Rolling
Lie on the floor with a foam roller under you, across your mid-back.
Gently roll up and down on the foam roller, massaging your back and thoracic spine muscles. You can also try this with your arms extended over your head in the life extension position described above.
Do this for at least 30 seconds to 1 minute.
6. Arm Raises
This stretch helps engage the muscles of your shoulders to strengthen and stretch them.
How to:
Stand with your arms at your sides and your palms facing forward.
Raise your arms and bend them at the elbows so your upper arms are parallel to the ground and your palms face forwards, like you’re imitating a goalpost. Hold this position for five to ten seconds.
Raise your arms until they are fully extended upward, as high as you can reach, palms facing forward.
Hold this position for five to ten seconds, then lower your arms.
Repeat this exercise ten times per set, up to three times daily.
7. Shoulder Blade Squeeze
This exercise helps you reduce tension and strengthen the muscles of your upper back:
How to:
Sit or stand with an upright posture and your shoulders pulled back.
Squeeze your shoulder blades together as tightly as possible and hold for five to ten seconds.
Release and repeat.
You can repeat this exercise three to five times per set and complete two sets daily.
8. Resistance Band Stretch
You can use a resistance band to add extra resistance to shoulder blade exercises.
Grasping each end of the resistance band in front of your body, stretch the band as far as you comfortably can with your arms parallel to the floor.
Focus on using your shoulders, especially shoulder blades, for the stretch.
Hold the stretch for five to ten seconds, then slowly release.
You can repeat this exercise three to five times per set and do up to three sets daily.
9. Push-Ups
Push-ups are one of the simplest bodyweight exercises for strengthening the shoulders, back, and arm muscles.
How to:
Lie flat on the floor on your stomach, hands on the ground on either side of your shoulders.
Gently push your body up off the ground, with either your knees or your toes on the ground. Keep your back and legs as straight as possible.
Gently lower yourself back to the ground and repeat. If you don’t feel comfortable doing push-ups on the ground, you can also do modified push-ups off counters or the wall.
Simply place your hands on the wall or edge of a counter, move your feet slightly away from the wall so you’re at an angle, then lower yourself to the wall.
10. Superman Extensions
Superman extensions are spinal extension exercises that target the extensor muscles and can help keep the core muscles loose, strong, and flexible so they can optimally support the spine. Superman extensions are performed by:
Lying flat on the floor on the stomach and extending the arms in front of the head.
While holding the head in a neutral position by looking down at the floor, simultaneously lift the arms and legs towards the ceiling.
Holding for 30 seconds and repeating 10 times will create space within the spine, which can counteract compression. At the same time, it will strengthen and stretch the muscles that provide the spine with support and stabilization.
11. Scapular Wall Slides
To do this exercise, you must:
Stand against the wall with your feet a little away from the wall.
Ensure your shoulders, upper back, and hips touch the wall.
Now raise your arms in front so that they are parallel to the floor.
Press your arms against the wall and slide them up the wall while inhaling.
Slide down your arms to the starting position while exhaling.
12. Chin Tucks
While chin tucks don't directly affect the middle (thoracic) spine, they target other neck muscles that tend to be weak in individuals with a humped-back posture. According to the Cleveland Clinic, this exercise helps strengthen these muscles (called the deep cervical flexors) and reverses the forward head posture that often accompanies a hunched back.
How to:
Sit in a chair and face a mirror.
Place a finger to your chin.
Retract your neck and chin backward away from the finger without moving your finger.
If you complete the motion correctly, it will look like you are giving yourself a double chin.
Hold this position for a second or two before relaxing.
Try to do three sets of 10 chin-ups each day.
13. Lying Extension Swiss Ball
Start by sitting on a Swiss ball and rolling it under you so that your back is flat on the ball.
The ball contours should follow the curve of your spine.
Let your back extend over the ball as you relax your arms out to your side.
Hold this position to create an extension to your mid and upper back.
To make the exercise stronger, move your arms above your head.
Hold this position for thirty seconds, and repeat three times.
14. Thoracic Extension Using Chair
How to:
Kneel on the floor next to a chair or bench.
Place your elbows above your head and rest them on the chair.
Slowly extend your back, creating an arch to lengthen your spine.
Return to the start position and repeat as required.
This is an extension exercise for the upper back. Hold the stretch for up to one minute and repeat three times.
15. Do Standing Rows
According to the American Academy of Orthopaedic Surgeons, the standing row exercise effectively targets the middle and lower trapezius. These muscles help bring together (retract) and lower (depress) your shoulder blades, combating the development of kyphosis.
How to:
Secure a resistance band around the back of a doorknob and close the door so it is firmly held.
Holding one end of the band in each hand, stand a few steps away from the door so the band is taut.
Simultaneously pull each end backward as you bend your elbows and squeeze your shoulder blades together.
The motion should mimic the movement of rowing the oars of a boat.
Hold the squeeze for a second or two before returning to the starting position, and do not shrug your shoulders upward as you complete the motion.
Complete three sets of eight repetitions of these rows up to three times each week.
16. Stretch Out Your Pecs
While weakness in your shoulder blade muscles can play a role in developing kyphosis, a lack of flexibility may also be the culprit. According to a May 2013 review published in the British Journal of Sports Medicine, tightness in the pectoralis minor (the chest muscle that inserts into the front of your shoulder) can lead to rounding or protraction of the shoulder blades. The following pec stretch can help improve flexibility in this important postural muscle.
How to:
Stand in the middle of a doorway, palms facing forward, arms extended to the sides, and your head slightly below shoulder level.
With your palms contacting each side of the door frame, slowly lean forward until you feel a low-to-moderate-level pull in the front of your shoulders or chest.
Hold this stretch for 30 seconds before relaxing.
Complete three repetitions several times each day.
17. Try Some Prone Ts
As mentioned, the middle and lower trapezius are critical postural muscles. The American Academy of Orthopedic Surgeons found that the prone T exercise (also known as prone horizontal abduction) is an effective way to strengthen this area using only a bed and a hand weight.
How to:
Lie on your stomach with your arm hanging off the edge of a bed or table.
Bring your shoulder blades down and back without tensing your neck muscles.
Keeping your scapula set, raise your arm to the side until it is parallel to the floor and your palm faces straight downward.
Hold this position for a second before lowering back down again.
Perform three sets of eight repetitions on each side up to three times weekly.
If Kyphosis Exercises Fail
A January 2014 systematic review published in the Archives of Physical Medicine and Rehabilitation found that kyphosis exercises may provide some benefit in people with poor posture, but this may not always be the case. Because some cases of kyphosis are caused by spinal abnormalities or weakness in the spinal bones, strengthening and stretching may not always work. If your kyphosis seems to be worsening or you are experiencing numbness, tingling, pain, or weakness in your spine, arms, or legs, you must speak to your doctor. Further testing may be necessary to diagnose the cause of your condition, and other interventions like bracing or surgery (in rarer cases) may be required to treat it properly.
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