Advanced Posture Exercises For Your Rounded Upper Back

By Dr Ken Nakamura+

How to Improve Posture: Toronto Chiropractor

Do you have a rounded upper back (severe kyphosis) like this guy?

 

Have you already done the posture exercises in “How To Improve Your Posture: 4 Upper Back Exercises“?

 

If you need a little more help this article teaches you some advanced posture exercises and other hunch-back improving exercises.

 

So what is this bad posture caused by? Your rounded upper back is sometimes called upper crossed syndrome, or kyphosis by others.

 

The upper back or the thoracic spine has a natural curve to it. When there is too much of something we use the word “hyper”, like a hyperactive child.  So the correct term is hyperkyphosis. Some people may refer to a hyperkyphotic upper back as hunch back.

 

The cause of your rounded back is an imbalance of muscles. Your chest muscles are too tight and your back muscles are too weak. 

 

Last week I showed you how stretch your chest muscles while strengthening the back muscles. We need to add a few more posture exercises to complete the muscles that are being strengthened.

 

For those of you whose posture is not improving, you need to increase the frequency of the previous exercises in addition to these new exercises to twice a day seven days a week.

 

You need to strengthen the

 

  • Middle trapezius and Rhomboids
  • Lower trapezius and Multifidus

 

Strengthening the  middle back and lower back muscles are needed to help hold your body up in the correct position when you are standing and sitting.

 

Remember you need endurance not strength. This means the following exercises are held for long periods. Adding weights and doing them quickly won’t help much,

 

In contrast  if you can hold these exercises for 60 seconds, then adding weights to make the postural exercises harder is helpful.

Intermediate Posture Exercises 

#1 “Y” Exercise For Your Lower Trapezius and multifidus

Posture Exercises: Prone "Y" Exercise Toronto Chiropractor

http://bit.ly/18g7W0L

 

  • Lay facedown on the floor
  • Bring your arms overhead in a “Y” shape
  • Lift up your arms as high as they will go while keeping your shoulder from going up.

 

Hold for 10 seconds eventually extending the time to 60 seconds. Make the exercise harder by doing this on a Swiss ball or weights.

#2 “T” Exercises To Strengthen Your Middle Trapezius and Rhomboids

Middle Trap exercise:Toronto Chiropractor

http://bit.ly/1hddu46

 

  • Lay facedown on the floor
  • Bring your arms to the side in a “T” shape
  • Lift up your arms as high as they will go while you stop your shoulder from going up toward your head.
  • Hold for 10 seconds eventually extending the time to 60 seconds. Make the exercise harder by doing this on a Swiss ball or weights.

#3 Bruegger exercise

Bruegger exercise-Toronto Chiropractor

http://deltaspinalcare.com/DeskStretches.html

 

  • Sit on the edge of a chair
  • Tuck in your chin
  • Turn your thumbs out and bring your arms behind you
  • Squeeze the shoulder blades together and toward your tail bone.

 

Remember to keep the arch in your lower back. Form is important.

#4 Advanced Stretch Of The Upper Back Ligaments (thoracic vertebral ligaments)

How to Improve Posture: Foam Roll -Toronto Chiropractor

  • Put a hard foam roll on the floor.
  • Put the roll under the apex of your upper back

 

Lie on it for 30 seconds and work your way up five minutes

 

If you do these posture exercises everyday your posture should improve. Send us a picture of your “before” and “after” pictures or leave a comment below.  This Toronto downtown chiropractor sticks with the 4 posture exercises mentioned in the previous article as they do a pretty good job.

Warning About The Posture Exercises

 

If you have severe osteoporosis or Scheuermann’s disease (juvenile osteochondrosis) that is causing your rounded back (hyperkyphosis), these posture exercises will not straighten your back. If you had Scheuermann’s disease as a child you may benefit by relieving some pains. If your child has Scheuermann’s disease these posture exercises may help decrease the curve although this is not proven in the research so far.

 

Those of you with severe osteoporosis should not do these posture exercises. With mild to moderate osteoporosis you should be fine as there is no flexion involved with these posture exercises. Still, a bone density scan within the last two years to find out how strong your bones are is recommended.

 

Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section.

 


Author

Dr Ken Nakamura

Who is Dr. Ken? I’m a father, spouse, chiropractor, and I love what I do! I created Bodi Empowerment to bring you and everyone-else safe and effective methods for self-treatment by basing my articles on research to everything I can. Still many parts will be based on 18 years of experience, seminars, and collaboration with other health experts; which means you will get opinions as well. Sometimes my articles won’t agree with what is currently accepted, but I am not here to please everyone. I’m here to empower you through the knowledge that I give you. Dr. Ken works at Rebalance Sports Medicine in downtown, Toronto.

64 Responses to Advanced Posture Exercises For Your Rounded Upper Back
  • Anne Hulme says:
    March 15, 2017 at 1:03 am

    Hi Dr Ken. I was diagnosed with a small disc bulge/protrusion at L5/S1 last March with slight nerve impingement at S1. I am still unable to sit. I have an excellent range of movement but have burning and stinging pain in my buttocks when I sit. If I sit for longer than five minutes the burning pain radiates down the back of my thighs. Clinically I have no signs of nerve impingement with the straight leg raise or slump test. This is ruining my life. I ice the area constantly. Any suggestions would be very much appreciated.

    • Dr Ken Nakamura says:
      March 15, 2017 at 8:39 am

      Thanks for your question Anne from the UK. Your slump test will change over time due to the nature of the disc. In your case, it should take over 5 minutes. That’s the time it takes for your disc to ooze out, while for others it will take a lot longer. So your slump test will be negative until that time as there is no pressure or very little pressure on the disc. The MRI is also not showing what is happening. Your MRI was taken lying down when there is the least amount of pressure on the disc. When you sit especially for longer periods there is more pressure on the disc that grows larger as time goes by. If you were able to take an MRI while sitting, after 5 minutes, you would find more of a nerve impingement of your S1 nerve.

      So yes you likely have a clinically relevant nerve impingement, you just aren’t detecting it with the slump test as you aren’t doing the test at the right time. You should tell your chiropractor.

      http://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/
      So try these exercises to help you with your case. This is an opinion and not a recommendation. You might get worse with any exercises so it is best to get your local chiropractor familiar with these exercises to make sure you are doing them properly.

      Hope that helps your disc bulge/disc protrusion. If you have any more question for this downtown Toronto chiropractor I will do my best to give you a useful answer.

      • Anne says:
        March 17, 2017 at 10:14 pm

        Thanks so much Dr Ken. I really appreciate your help and I will try the exercises. Kind Regards. Anne

  • Susan says:
    June 9, 2016 at 10:50 pm

    Hello,
    What are the # of reps for each exercise ?

    • Angela says:
      June 10, 2016 at 7:49 pm

      Hi, I am round shouldered (as was my father) and currently have been going to the gym for 18 months. I will definitely be adding these to my routine. I am wondering what you would recommend as the best sleeping position for this condition (if there is one)

      • Dr Ken Nakamura says:
        June 13, 2016 at 9:40 am

        Thanks for your question Angela. Sleeping on your back with just a towel to fill in the hollow between hour neck and your bed.

        Hope that helps your posture.

    • Dr Ken Nakamura says:
      June 13, 2016 at 8:59 am

      Thanks for your question Susan. Start with 2 and work your way up to 5.

      Hope that helps your posture.

  • Mark says:
    May 29, 2016 at 12:55 am

    I was wondering if ones rounded back can effect their chest development. I have Kyphosis but spent so much time surfing whil young that some of it transferred into pigeon chest and now i hold a posture that hides the kyphosis. I do notice I have a high stomach aswell and have thin arms and legs. Is there any workouts that can help change ones body a bit ?

    • Dr Ken Nakamura says:
      May 29, 2016 at 7:53 pm

      Thanks for your question Mark. These exercises can help with your kyphosis but as for your pigeon chest you might try some dumbell bench press on an incline. It may help depending on the extent but it’s certainly no cure. You say you developed it as opposed to being born with it. You likely have a better chance of helping your pigeon chest.

      Hope that helps your rounded back and pigeon chest.

  • Gayle says:
    May 12, 2016 at 4:00 am

    Hello, my 15 year old son was just recently diagnosed with Sheurmann’s disease. He has a 75% curvature in his spine and a rounded upper back. I am being told by an orthopedist and another orthopedist at Childrens Hospital that there is nothing that can be done to correct this outside of possible surgery in the future. At this point he has no pain. I was recently told about egoscue therapy and that they have been having success in straightening spines thru this. I realize that there is a lot more success with scoliosis and straightening of the spine. Can you tell me if egoscue therapy or the exercises you show on this page will help with Sherurmann’s?

    • Dr Ken Nakamura says:
      May 12, 2016 at 9:23 am

      Thanks for your question Gayle. The Egoscue Method will not help Scheuermann’s Diease but neither will the exercises here. The good news is that a lot of people have no pain even into adult hood although the likelihood of pain does rise.

      Hope that helps your understanding of your son’s posture.

  • Michele says:
    May 5, 2016 at 9:25 pm

    Thank you Dr Nakamura for this helpful advise. I have a question if you wouldnt mind sharing your advise… My nearly 13 year old daughter has been diagnosed with Kyphosis by an orthopedist. She has been doing PT for some time with little improvement. We feel that she may need bracing at this point but will need to make another appointment for that. At this time, she has shin splints that she is also being treated for. She is getting frustrated without being able to run, so we were going to purchase an stationary bike or an elliptical trainer for her to get exercise. I would very much appreciate your advise as to which would be better for her with regards both issues, but especially the Kyphosis. I’m concerned that a bike would force her into a hunched position but not sure if an elliptical trainer would be good for her kyphosis. Any help would be appreciated! Thank you:)

    • Dr Ken Nakamura says:
      May 6, 2016 at 9:11 am

      Thanks for your question Michele. As for the shin splints usually the problem is from having flat feet so you can get generic orthotics which often helps. http://www.amazon.com/Spenco-Orthotic-Length-Womens-9-10/dp/B000FPKUZ0/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1462499833&sr=1-1&keywords=spenco+orthotic+arch+support

      Or you can get shoes made for flat feet or more technically pronation. Your daughter’s foot likely pronates or flattens out. This causes the leg to rotate and causes more strain on the muscle of the leg and thus more pulling of the muscles on the bone which eventually leads to pain.

      The third option is to go to a ART practitioner, which stands for active release technique.

      For the extra kyphosis if she has Scheurman’s Disease which is a common cause of hyperkyphosis (too much kyphosis) or scolisosis which also causes hyperkyphosis you have to treat the cause. For scoliosis the problem is 90% of the time there is no know cause. If it’s Scheurman’s than it’s simply bracing if it’s not too bad. Also you can try the Schroth method. By the way everybody has kyphosis so it should be hyperkyphosis.

      Hope that helps her posture.

      • Michele says:
        May 6, 2016 at 7:05 pm

        That does help! Thank you so much. She was actually just fitted for orthotics yesterday so guess we are on the right path. Any advise with regards to the best exercise machine for her to get some cardio while she heals? We are stuck between an upright stationary bicycle or an elliptical machine- she wants a stationary bike but my concern is that she may need to hunch over for the handle bars. With an elliptical machine, she would get more core workout and upper body at the same time, but dont want her doing anything contraindicated for the hyperkyphosis (there is no scoliosis with her so guessing its Sheurmans) Again, I really appreciate your advise, very helpful!

        • Dr Ken Nakamura says:
          May 8, 2016 at 9:14 am

          Thanks for your question Michele. The elliptical is the preferred machine between the two. But swimming is fine as well. It doesn’t mean the curve is Sherumans although it can be. It’s just one of the more common possibilities. A good possibility is that she has a normal curve or a slightly exaggerated curve. With posture one person’s mild is the other person’s moderate and sometimes even severe. It’s opinion. You can measure the angle but the variation in normal ranges widely. I would get a second opinion from another doctor before making any decisions with regards to the curve. Surgery is not an option for a non scoliotic kyphosis anyways.

          Hope that helps your daughter’s posture.

  • Ricardo Kessler says:
    May 2, 2016 at 5:05 pm

    Hi, Dr. Ken
    I hope, you are well. Thank you for writing this article. I have a question about the seconds: do you do 30 seconds each time until it equal to 5 minutes, or do you 30, seconds,1 min, 1 min 30 sec, etc. Until you reach 5 minutes? The same goes for the 60 seconds do you do 10,10,10,10,10,and 10 until you reach 60, or do you do 10, then 20, then 30? Etc. Sorry for my confusing question I just was not sure if I was doing it the right way. Get back to me when you can!

    • Dr Ken Nakamura says:
      May 4, 2016 at 7:09 am

      Thanks for your question Ricardo. I would do the progression you describe. Try 30 seconds and see if it’s tolerable. Than move on to a minute if there isn’t much problems. If you had aches or pains hold back an stay at 30 seconds. When you are ready go for 45 seconds. Then go to a minute. That way it’s gradual. The worse your posture the more gradual you must be. Someone with pretty good posture will have no problems starting with 2 minutes. By the time you reach 2 minutes going in 30 second increments will be fine. Hope that makes sense.

      Hope that helps your posture.

  • Eda says:
    March 11, 2016 at 2:43 am

    Hi Dr. Ken. Thank you for posting this. I have newly started to work on my posture since I have a hunchback, sit in front of the computer all day and have back pain. A pain that only goes away when I lay like dead on the hard ground without pillow. Hopefully these will all disappear. I hope i can find the roller foam. Have a nice day.

    • Dr Ken Nakamura says:
      March 11, 2016 at 7:01 am

      Thanks for your comments Eda. The foam rolls are available on Amazon.com. I hope that your posture and pain improves.

  • Cally says:
    January 22, 2016 at 5:39 pm

    Hi Dr Nakamurar, it’s me again. I can’t feel any stretch in my back when I do the first two exercises, the T and the Y exercises. I only feel a stretch in my arms. Am I doing it wrong and if so, what should I do?

    • Dr Ken Nakamura says:
      January 23, 2016 at 3:25 am

      Thanks for your question Cally. They aren’t stretches that’s why you can’t feel a stretch they are to help increase strength mostly any stretching is a side effect.

      Hope that helps your posture.

  • nandakumar says:
    January 22, 2016 at 11:05 am

    good work outs

    • Dr Ken Nakamura says:
      January 22, 2016 at 11:22 am

      Thanks for your positive comment Namdakumar.

  • R Kaur says:
    January 5, 2016 at 11:51 am

    Hi Dr Ken,

    Thank you for your articles! I don’t do the exercises religiously but I try at least a couple times a week as well as gentle cardio exercising (jogging or swimming). I have noticed a real difference in my posture in just 3 weeks and I have taken before/after photos which I will send you! A point to note though, is that one thing I found very effective, which I found on a different site was the “head nod” exercise which I do against a wall at least once a day (20 nods)- it’s stopped my head hanging forward so much which has helped against the slouch!

  • Steven Tanzer says:
    January 2, 2016 at 8:46 pm

    Thanks for your advice Dr. Ken. I was wondering if you found that swimming helped or caused a rounded upper back. I primarily swim freestyle, 1/2 to 1 mile 3 to 4 times per week. Thank you.

    • Dr Ken Nakamura says:
      January 4, 2016 at 7:13 am

      Thanks for your question Steve. Swimming doesn’t contribute to a rounded back. Swimming and iphone contribute to a rounded upper back.

      Hope that helps your posture.

  • Robin says:
    November 7, 2015 at 12:01 pm

    Sir, I think I have khyposis at my upper back and lordosis in lower back ??? Is it possible ? If yes, should I do exersices for both ?

    • Dr Ken Nakamura says:
      November 18, 2015 at 12:51 am

      Thanks for your question Robin. Everybody has kyphosis and lordosis, in their back. At least most people. I think you mean you have too much of each in which case you need to put a “hyper” in front of each word to make it hyperkyphosis and hyperlordosis. If you do the exercises may help. Unless I check you I can’t tell you if you do or don’t.

      Try standing up against the wall. If you can slip your head easily behind your back without touching your back and you have to tilt your head backwards in order to touch the wall you likely have the above but only a real exam will tell for sure.

      Hope that helps your possible hyperkyphosis and hyperlordosis.

  • Robert Talwin says:
    October 12, 2015 at 4:54 pm

    Hi Dr Ken, I have postural kyphosis of the thoracic region after developing poor posture after my open heart surgery at age 15. Now I’m age 19, and I suffer from social anxiety due to my hunch-back. I went to an orthopedic doctor and he said that it wasn’t severe enough to warrant surgery, and that it was too late for braces. With proper exercise and physical therapy could my back become normal again? I don’t think I could live with this, honestly.

    • Dr Ken Nakamura says:
      October 13, 2015 at 9:09 pm

      Thanks for your question Robert. Many people get Scheuermann disease or scoliosis that also causes hyperkyphosis. The pressure with hyperkyphosis can be relieved but I think you need counselling more than the exercises.

      Try doing the exercsies and also going to counselling about your body image as I know many people with this condition and they are productive members of society that are often involved in sports.

      Hope that helps your understanding of your posture.

  • mr.2face says:
    October 9, 2015 at 11:46 pm

    i have been having the hunch back problem lately and have tried doing the exercise for last 10 days..but instead of getting better my posture is getting worst. i am 22 yr old and i can’t believe i have this very problem in my spine its like i cannot move the flexibility in my upper back is gone i can’t even feel my upper back to be precise. i need help i am low on confidence i need a solution please assist me .is these a point from where u cannot treat this problem if there is..i think i have reached that point. also i am doing weight training from last 4 month since i read somewhere it better the posture but nothing is helping me. please suggest something i need a word of expert. thank you !!!

    • Dr Ken Nakamura says:
      October 10, 2015 at 10:03 pm

      Thanks for your question Mr2face. If they are hurting more the exercises are not for you or you are doing them too hard or too often. Try staying away from the foam roll exercise.

      Hope that helps your posture.

  • Jenna Golik says:
    September 24, 2015 at 6:40 am

    I have ankylosing spondylitis and I have scoliosis and kyphosis. I have had this disease for many years but it wasn’t diagnosed until 3 years ago. I have tried everything from braces to chiropractic care to heel lifts and even external heel devices. I actually seen a neurosurgeon this past week and felt crushed because not even the top neurosurgeon in my geographic location could help me one because of my current status with ankylosing spondylitis and because of my age and fearing what may happen. I’m getting married next year and graduating from college I’d LOVE to be able to stand up tall and hold my head up. Can you help?

    • Dr Ken Nakamura says:
      September 25, 2015 at 12:10 am

      Thanks for your question Jenna. You need a Rheumatologist. I cannot help Jenna.

      Hope that helps. They will likely give anti-inflammatory medication.

  • Noman says:
    September 3, 2015 at 6:35 pm

    Am been suffering Rheumatoid Arthritis since I was 13. Currently my age is 38 and I have round shoulder with hunched back (c shape). are exercises helps me, if yes please recommend me exercises suit to my condition. Thanks in advance

  • Sue says:
    August 16, 2015 at 4:26 pm

    You are a very, very kind hearted person Dr. Ken to share your website with the world. May you and your family always be blessed with good health.

  • Kate says:
    August 16, 2015 at 4:22 am

    A question on the final stretch, using the bolster. How thick should the bolster be, and is this an ab exercise? Should I have my butt and head off the floor, as the picture suggests, or is this just a way of arching our back in the opposite direction?

    • Dr Ken Nakamura says:
      August 17, 2015 at 2:54 am

      Thanks for your question Kate. Good question. You should extend your head back and keep your butt on the floor.

      Hope that helps your posture exercises.

  • lasslassiter says:
    May 4, 2015 at 7:24 am

    Thank you for your WISDOM!

  • Kevin says:
    March 31, 2015 at 10:02 am

    Hello Dr. Ken,

    I am 17 years old and have a curved upper back with a little hump that I can feel if I put pressure between my neck and upper back area. Would this be kyphosis? Recently, I have started to sit up straight and it hurts when I do. Should I continue to do these exercises or go see a doctor? If I continue the exercises, which ones do I emphasize?

    Thanks for your expertise!

    • Dr Ken Nakamura says:
      March 31, 2015 at 11:03 pm

      Thanks for your question Kevin. It is normal to have a curve in the upper back, yours may be too much but I can’t tell as I haven’t seen you. The hump is often just below the base of the neck. This partially fat and partially posture.

      Technically I am supposed to say you should see your doctor so I will say it. Please see your doctor.

      For most people though doing the exercises I have laid out often helps with the posture so you can sit up straight.

      Hope that helps your hump and your posture.

  • OtherwiseHealthyGuy says:
    March 6, 2015 at 3:20 am

    Hi Dr. Ken
    I have a curved upper back which I think you would call hyperkyphosis.
    I’ve had it my whole life but never really noticed it until I was in my teens. I am now 55.
    I think it must be genetic since my sister has it also.
    It has never caused me any pain or discomfort but I have always hated it and have been
    very self-conscious.
    I have been doing your recommended exercises for about the last month although I’m not yet
    up to the duration you suggest.
    I’m not sure if it’s making a difference.
    My question is; do you think these exercises will make a difference in my case or is there
    some other course of action.
    Thanks for sharing your expertise.

    • Dr Ken Nakamura says:
      March 6, 2015 at 7:05 am

      Thanks for your question Otherwise Healthy Guy. I like your comment name. It is more difficult the older the spine is due to the effects of osteoarthritis or wear and tear. Still you can make a difference. I don’t think you are going to get perfect with these exercises but they can make a difference. Be patient and try to get to 5 minutes.

      You may see a difference in a couple of months with these exercises.

      Hope that helps your posture.

  • megan says:
    December 23, 2014 at 3:06 pm

    Hi Dr Ken,

    Could you please assist me? I have to design a 6 week gym programme for a client with Kyphosis for my Personal Training qualification. Really not sure where to begin as they want us to focus mainly on resistance training. We have to explain the progression of the programme too.

    Regards,

    Megan

    • Dr Ken Nakamura says:
      December 23, 2014 at 9:16 pm

      Thanks for your question Megan. You have to think about why there is kyphosis. There are the muscles and ligaments that contribute. There is a difference between the front of the body and the back of the body.

      Hope that helps you start thinking about a program for kyphosis.

  • Jason Hunter says:
    December 23, 2014 at 3:53 am

    Thanks you very much Dr Nakamura for your detailed reply. I will add the extension exercises today. Much appreciated.

  • Jason Hunter says:
    December 21, 2014 at 1:30 pm

    Hi Dr Nakamura, I am 43, have hyperkyphosis (signs of Scheurmanns) and some lower disc degeneration. I have been very active (personal trainer for a decade) and dilegent to exercise programs. I have been doing Egoscue exercises every day for 3 months and have found some good improvement. I have just added the above exercises to my program as well. Although I have had some good results I feel like no matter what I do I can’t seem to shake the pain. I do not tolerate anti- inflammatories well and I do not want to live on pain killers. The pain although mild is constant and it is affecting my life, my work, my personality and giving me anxiety. It has become hard for me to do every day activities without paying for it later. Do you have any suggestions on things I can work on besides the above exercises? Am I wasting my time? Thanks for posting great information for those with Thoracic problems. Jason Melbourne Australia.

    • Dr Ken Nakamura says:
      December 22, 2014 at 8:57 am

      Thanks for your question Jason. Sounds like you have gotten to the point where you it’s starting to affect you other than pain. I’ve looked at the Egoscue method exercises and don’t understand the logic behind it. I may be missing the point.

      You likely have many medium to large disc bulges in your thoracic spine from the hyperkyphosis.

      In addition to the exercises here when you have hyperkyphosis you can add thoracic extension mobilisation with a foam roll. What you can do is get in the exact same position as exercise # 4 with roll under your mid thoracic with your hands behind your neck to support it. Then you bend backwards as far as it will go. Do this ten times going as far as you can each time. (Ideally you this on a bench- which I’m sure you have easy access to)

      Then move the roll up two more times till you get to the top of the upper back.(T34 should be the top most position). You can also do this in a chair that doesn’t have such a high back.

      So you should do the exercise at each point 10x in three places in your upper thoracic spine. Then later on expand to 20X and you should do this every 2-3 hours.

      Hope that helps your hyperkyphosis posture.

  • Hunched Dodo says:
    December 4, 2014 at 9:38 pm

    Hi Dr Nakamura, thank you for your posts on posture. What exercises do you recommend if I have both rounded shoulders and an excessive arch in my lower back? I think I also have a condition “gluteal amnesia”. Performing squats etc never ever gives me a burn or ache in my butt. Please help!

  • Undergrad says:
    December 2, 2014 at 4:26 am

    Hello, Dr. Nakamura.
    First of all, many thanks for the articles you’re posting here. They clarify A LOT. However, I have a question in my personal case. During the years I think I have developed combined lordosis and kyphosis, but it seems to be mild because after sleeping (when my muscles have time to stretch) my spine actually looks very normal. I try to hold a good posture during the day, and even though I think I am doing it right, by night my posture and look becomes atrocious. My main question is if I can do your kyphosis and lordosis exercises at the same time or will one be a problem for the other? Additionally, do you have and idea of a time span it would take to see some results?

    Thanks again.

    • Dr Ken Nakamura says:
      December 2, 2014 at 9:12 am

      Thanks for your question Undergrad. I don’t think you have likely developed a lordosis in your upper back unless you have developed one in your neck and lower back in which case it would be normal. You cannot technically develop a kyphosis and lordosis in your thoracic spine. If you did it would be beyond the scope of exercises I have here. You would need customized exercises and quite possibly surgery.

      You should do the kyphosis exercises, for the thoracic spine or mid back. If you actually have a lordosis in your mid back I cannot help you.

      To date I haven’t seen anyone with a lordosis in their mid back.

      Hope that helps your posture.

  • pankaj says:
    November 9, 2014 at 8:55 pm

    sir i have been suffering from neck pain for the last 2 yrs and now i am realising that itis been done with posture kindly help everday for me is like a hell my age is just 22 pls help me pls help me what should i do

  • Hunchback of Columbus says:
    November 8, 2014 at 3:45 am

    Thank you so much for this post! I have been so self-conscious about my posture lately, hopefully I can make some improvements!

    • Dr Ken Nakamura says:
      November 8, 2014 at 10:35 am

      Thanks for your comment Hunchback of Columbus. Your name seems to a problem for starters. Why don’t you start with the exercises and the hunchback just might improve a little.

      Good luck with your posture. Chiropractors need to have great posture.

  • Dr Tim Brown says:
    October 29, 2013 at 7:22 am

    Good work, Dr

    If interested please check out intelliSkin.net, send me you address and size and I’ll send you something I created that mimics my sensorimotor taping techniques for posture improvement so the tx and exercises you provide can be reinforced, functionally throughout the day.

    Continued success and…Stand Tall!
    Tim

    • Dr Ken Nakamura says:
      October 30, 2013 at 1:42 am

      Thanks for your comment Dr. Tim. Your Intelliskin products are unique. I haven’t figured out how it works but the research makes your products intriguing. I hope that many people are helped with your products in their quest for better posture.

      • Dragos says:
        November 11, 2016 at 12:55 am

        Hello Dr. Ken. I have 26 years old, and i have a hyperlordosis because of my job. I develope a kyphosis because of this lordosis. I went to a doctor, and said its a postural kyphosis, i have round shoulder. I want to ask you. If i corect the lordosis than should i try to fix my upper back?

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