• Joshua Li

4 Ways to Beat the Hunchback

You can probably look around your office and spot someone or think of a friend instantly when you hear…….. ‘hunchback’. We are referring to the curve in the upper back giving people poor posture and ‘slouched’ body shape. The name for excessive curvature of the spine (in the upper back) is known as kyphosis.

Sitting at a desk with our heads down or on our mobile phones, we put ourselves in a flexed position every day, for some people almost all day! In this position our head starts to retain a forward position causing negative effects of the spine……… slowly towards getting the hunchback.

If we practice proper posture through exercise, we can work our back via thoracic opening exercises to counteract the forward pull on the spine. This means strengthening our muscles to decrease the angle of kyphosis that has formed.

The exercises given are not a quick fix but certainly they will help. How much you improve can depend on 1) how severe the ‘bend’ in your thoracic spine is and 2) the frequency of you performing the suggested exercises to counteract the forward pull

Here are 4 exercises you can do at home or in the gym:

Counter stretch

  • Stand or kneel (depends on table/counter height) facing a table about chest to waist high.

  • Place your hands on the table and walk back so your feet are under your hips

  • Have your toes pointing straight, keep your hips back and move your chest towards the ground

  • Hold for 1 minute

Upper Spinal Floor Twist

  • Lie on your back, have your knees and hips at 90 degrees and push to one side

  • Hold your knees down with one arm with the other arm reaching behind you

  • Look back towards your outstretched arm

  • Hold for 1 minute


  • Lie face down on your stomach in the superman position

  • Keeping your head straight, lift your arms and legs off the ground, reaching away from the body

  • Hold for 3 seconds at the top, relax and repeat 10 times

Life Extension

  • Stand tall and upright

  • Raise your arms up into a Y position with your thumbs pointing behind you

  • With hands in the Y position, hold 3 secs with deep breaths. Focus is to maintain the tight abs and upright position

To conclude, we should not neglect posture and if you suffer from kyphosis (or on verge of), we recommend you incorporate the exercises above in your workouts.

Frequency is best for posture improvements so if you are on the verge of kyphosis, start with 1 of the above exercises and perform 3 times a week. Those who suffer severe kyphosis should include 1-3 of the exercises daily.

Counteract or prevent kyphosis and reap the health benefits later in life. So take a break from your phones, relax and work on your posture! Book in HERE for you free consult





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