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How To Correct Excess Thoracic

Kyphosis

By

Sam Visnic NMT

Warning!

This information is NOT medical advice, and does not replace

the diagnosis nor treatment of a licensed physician. This

report and related content is for information purposes

ONLY. Always seek the advice of a qualified health care

professional before beginning any health program. Any

actions taken as a result of reading this report and/or related

information is at your OWN risk. Endyourbackpainnow.com,

Sam Visnic, and all related affiliates and associates, assume

no liability as a result of actions taken on your part.

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What Is Thoracic Kyphosis?

Kyphosis refers to a natural curvature of the portion of the spine called the thoracic spine. The

opposite curvature, called the lordosis typically occurs in the cervical and lumbar spine.

Since kyphosis is natural in the spine, we have to identify what excessive kyphosis is, which is

generally the problem. Generally speaking, a normal for a thoracic kyphotic curve measures

between 30 to 35°. In excessive kyphosis would be greater than 35°.

Many times, however, it's important to realize that the thoracic curvature is only greater than 35°

when you're slouching, and in many cases corrects into the normal range as you stand

upright. So a quick test involves this: stand sideways in the mirror, and look at your curvature in

your thoracic spine. Now, imagine that you have a hook attached underneath your sternum and it

is pulling up to the sky. As you perform this motion, notice what happens to your thoracic curve,

when you look in the mirror.

A second test can be performed, which may determine whether there is a lack of mobility in the

thoracic spine. In this test, you will perform the exact same movement, with the exception that

you will lift your arms up and behind your head and as far as you can comfortably go, and notice

what happens to your curve. Typically, the thoracic spine should decrease in curvature by

approximately 14°, or be straight. Oftentimes this is difficult to eyeball, so in my clinic I use

special calipers to measure this. However, since you don't have these, eyeballing it will have to

do.

If you are not able to reduce your curve enough, there may be some rigidity in your thoracic

spine and you may need mobilization work.

What Causes Kyphosis?

Excessive thoracic kyphosis can be caused by some random things such as nutritional imbalance

as a child, such as vitamin d deficiency, or problems with growth plates. The majority of excess

kyphotic postural problems occur frankly from slouching! Bad postural alignment today is

rampant, particularly since we spend so much more time on the computer.

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Another cause for kyphosis involves a strong mental-emotional component. Emotional states

such as depression, worry, anxiety, lethargy, and hopelessness lead to a slouching of

posture. Many times, however, if the kyphosis can be completely corrected by standing upright,

and these emotions are present, they may need to be addressed as the root cause.

Treatment for Kyphosis:

Excessive thoracic kyphosis can be treated in a number of ways naturally. Its important to

realize, however, that correction of kyphotic posture takes time. It involves exercises, stretches,

mobilizations, as well as continual postural correction. You're looking at anywhere from 3

months to 1 year to make significant progress on reducing excessive postural kyphosis.

Kyphosis Exercises:

Here are a couple of great exercises for strengthening the muscles that support extension of the

spine.

The Prone Extension: This is a drill that I include in the "End Your Back Pain Now!" DVD

set. It is a lying down exercise that focuses on strengthening the muscles of the upper back,

which over time, can reduce the excess kyphotic curve in the thoracic spine.

Mid-Thoracic Mobilization

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Kyphosis Stretches:

While it is essential to strengthen the muscles that are causing the slouching of the thoracic spine

to occur, it is also important to stretch the muscles that are holding the postural dysfunction in

place. Two muscles that can significantly contribute to excess thoracic flexion include the

abdominals, as well as the diaphragm.

Abdominal stretching: Stretching your abs can help tremendously in reducing thoracic

kyphosis, because at the same time you stretch them, you are mobilizing your spine. One of the

best ways to stretch your abs is by laying over a swiss ball. Its important to make sure you relax

as you do this stretch, and breath naturally, as this will serve to improve the release you get.

Foam rolling the thoracic spine: This technique involves laying over a foam roll, like what you

find in the gym, for the purpose of mobilizing your spine. Basically this means stretching it

backwards over the roll. This technique can be quite tender on your spine at first, particularly at

those spinal segments that are not moving very well, but can improve quickly over about 2

weeks with consistent work on the roller.

To find out more great tips, tools, and techniques for resolving lower back pain and creating a

more balanced body, visit:

http://endyourbackpainnow.com