Postural kyphosis / rounded back

Detailed Exercises

• 1

  Doorway chest stretch

  Stretches anterior muscles that pull the shoulders forward

  

  Standing in a doorway, forearms on both sides with elbows at shoulder height. Step forward bringing the chest through until a stretch is felt at the front of the shoulders. Hold while breathing deeply, without arching the lower back.

  3 × 30 seconds, twice daily

  Doorway chest stretch

  

  Press Play to load the video. Follow the instructions and precautions on this exercise sheet.

  Brief demonstration of the approved movement; follow the individual dose and limits in the exercise sheet. The video does not replace the full programme.

• 2

  Wall angels

  Shoulder mobility and scapular stabiliser activation

  

  Back against the wall, feet slightly forward, lower back in contact. Arms at 90° with elbows and backs of the hands touching the wall. Slide the arms upward keeping contact, then return. If the hands lift off, stop earlier: that is the current limit.

  3 × 10 slow reps

  Wall angels

  

  Press Play to load the video. Follow the instructions and precautions on this exercise sheet.

  Brief demonstration of the approved movement; follow the individual dose and limits in the exercise sheet. The video does not replace the full programme.

• 3

  Prone Y-T-W

  Strengthens the back, lower trapezius and rhomboids

  

  Prone on the floor, forehead resting down. Lift the arms forming first a Y (arms up and open), then a T (arms out to the side), then a W (elbows bent close to the body). Squeeze the shoulder blades in each position, holding 3 seconds. Keep the neck long, do not lift the head.

  3 sets of 8-10 reps per position
• 4

  Resistance band row

  Pulling strength for the back muscles

  

  Use a band with a stable anchor at the indicated height, checked by an adult and demonstrated by the physiotherapist; do not improvise a door-handle attachment. Draw the elbows back near the trunk without arching the back, then return slowly. Use light resistance, breathe freely and avoid pain.

  3 × 12-15 reps, 3 times per week

  Resistance band row

  

  Press Play to load the video. Follow the instructions and precautions on this exercise sheet.

  Brief demonstration of the approved movement; follow the individual dose and limits in the exercise sheet. The video does not replace the full programme.

• 5

  Thoracic extension over a foam roller

  Restores extension of the thoracic spine

  

  Lie with the foam roller placed across the upper back, knees bent and hands behind the head supporting it. Gently extend backward over the roller, then come up. Move the roller a few centimetres and repeat over 3-4 levels. Never force the lower back.

  2 × 8 extensions per level

  Thoracic extension over a foam roller

  

  Press Play to load the video. Follow the instructions and precautions on this exercise sheet.

  Shows thoracic extension over a roller at one level only. It does not demonstrate moving the roller between levels or the full exercise dose.

• 6

  Trunk extension: selecting the exercise version

  Do not improvise a Sorensen hold on a household table.

  

  To train the extensors, use the floor-based version taught by the physiotherapist. Do not suspend the trunk over the edge of a table or bed with a family member holding the ankles. The Sorensen test requires appropriate equipment and supervision.

  Use the version and dosage prescribed by the physiotherapist.
• 7

  Cat-cow with extension focus

  Gentle mobility and thoracic spine awareness

  

  On all fours, hands under shoulders and knees under hips. Alternate arching up (cat) and extending (cow), focusing on the thoracic region during the extension phase: open the chest forward rather than only dropping the lower back.

  2 × 10 slow reps

  Cat-cow

  

  Press Play to load the video. Follow the instructions and precautions on this exercise sheet.

  Brief demonstration of the approved movement; follow the individual dose and limits in the exercise sheet. The video does not replace the full programme.

• 8

  Chin tuck

  Counteracts forward head posture (text neck)

  

  From 1 to 2: gently move the head backwards while keeping the gaze level. Do not lift or lower the chin and do not force the neck.

  Seated or standing with a straight back. Draw the chin straight back, as if making a "double chin", lengthening the back of the neck upward. Do not bend the head down: the movement is a backward translation. Hold 5 seconds and release.

  3 × 10 reps, several times daily
• 9

  Front plank

  Trunk stability supporting upright posture

  

  Prone on forearms with elbows under the shoulders, body in line from head to heels. Start with knees on the floor and progress to the toes once the hold is stable. Engage the abdominals and glutes, avoiding the pelvis sagging.

  3 × 20-40 seconds
• 10

  Hip flexor (iliopsoas) stretch

  Stiff hip flexors alter pelvic and spinal alignment

  

  Lunge with the back knee on a cushion. First squeeze the glute of the back leg to tilt the pelvis posteriorly, then gently push the hips forward. Keep the back straight: if it arches, the stretch is lost.

  3 × 30 seconds each side, daily
• 11

  Hamstring stretching

  Short hamstrings favour trunk collapse into flexion

  

  Supine, one leg extended and the other lifted with a strap around the foot. Straighten the knee until tension is felt behind the thigh, keeping the lower back on the floor. Stop at the first tension, without pain.

  3 × 30 seconds each side, daily

  Hamstring stretch with a strap

  

  Press Play to load the video. Follow the instructions and precautions on this exercise sheet.

  Brief demonstration of the approved movement; follow the individual dose and limits in the exercise sheet. The video does not replace the full programme.

• 12

  Posture at the desk and with screens

  Postural education for daily activities

  

  Set up the workstation: monitor at eye level, backrest supporting the back, feet flat on the floor, elbows and knees at 90°. Breaks every 20-30 minutes to stand and move. With a smartphone, bring it to eye level instead of bending the head down.

  Every day, breaks every 20-30 minutes
• 13

  Regular physical activity

  Sport supports health and physical capacity, but no sport has been shown to be “best” for correcting postural kyphosis.

  

  Choose enjoyable, tolerated activities that encourage regular movement. Swimming, dance, climbing and other sports are options, not superior treatments for straightening the spine. Adapt activity and any specific exercises to symptoms, age and clinical assessment.

  2-3 sessions per week