The exaggerated anterior curvature of person’s middle back is termed hyperkyphosis of the thoracic spine. There are several factors that may contribute to the development of this condition such as genetics, age, gender, nutritional deficiencies and physiological influences.
However the most common etiology is POSTURE! Slouching at a computer desk for an extended period time can sway the vertebra, tendons, ligament and muscle into a hyperkyphosis.
Listed below are helpful exercises; however, proper evaluation should be obtained first to structure a custom treatment plan.
1. The Anterior Pelvis– Sitting at a computer desk can cause the hip flexor muscles to become shortened and weak. As a result the pelvis will tilt forward due to the pulling action of the overstressed hip flexors
The Exercise- Soft Tissue Work on the hip flexor muscle is highly uncomfortable and may make you cry a little bit but it is necessary. (Static hip flexor stretching I find not very efficient)
2. The Chest– Pectoralis Minor is the muscle located underneath the main chest muscle( Pectoralis Major). It can become overactive causing the shoulders to roll forward and the scapula to protract.
The Exercise- Self Myofascial Release of Pectorals .
3. Postural Muscles Stimulation– Postural back muscle tend to get overstretch and weak as a result from the prolonged round of our backs. The body recognizes movement patterns and less on what each individual muscle is doing. Telling our brain to get these muscles fired up again by way of mechanical appropriate movement can significantly help with the correction of the alignment.
Exercise – Wall Angles and Back Extensions on Exercise Ball.