Hunchback of Notre Don’t: 5 Easy Exercises to Correct Thoracic Kyphosis

In this month’s physiotherapy post, we explore Thoracic Kyphosis – an outward curvature of the thoracic vertebrae in the upper back, casually known as a hunchback. The systems, routines, and technologies we are immersed in on a daily basis can lead to a tendency towards thoracic kyphosis (check out last week’s post on how to make your work environment work for you). To combat “the hunch” and return to a neutral posture, we recommend a holistic physio approach that includes exercise prescription to tackle the neck, shoulders, and back.

To learn more about the anatomy of the spine, check out our thorough article here.

We recommend doing the following beginner exercises at least one time everyday, especially for people who work at a desk or maintain the same posture for long periods of the day. These can be done anywhere, only take a couple of minutes, and are a simple addition to your morning routine, night routine, or lunch break. A small investment now can create huge health pay-offs in the long run, so try these out today!

1. Thoracic Rotation – 5 reps on each side
2. Thoracic Extension – 10 reps
3. W Lower Trap Activation – 6 times 10 second holds
4. Scapula Retraction – 5 reps on each side
5. Deep Neck Flexors – 6 times 5 second holds

Click on each gif below for a full description and try it out for yourself!

The content is meant solely for informational purposes only. If you have any additional questions or concerns, please consult with your health care provider, or book an appointment with one of our physiotherapists.