Learn more about kyphosis and how to fix it

Kyphosis is a condition that usually occurs as a result of a curvature in the spine. When not treated properly, it can lead to serious consequences, such as vertebral fractures and hyperkyphosis. However, if you notice a small hump at the back of your neck, you can get rid of it completely by correcting muscle imbalances and changing some lifestyle habits.

O awesome.club gathered the useful tips that can help you to get rid of kyphosis effectively.

Excess weight is one of the main causes of kyphosis. That’s not to say there’s fat accumulating on the back of your neck, it’s just that as you gain weight, that area of ​​your body can be affected considerably. Therefore, the first step to end kyphosis is to change eating habits and drink water instead of soft drinks, for example.

When sleeping, you should keep the vertebral hill in an upright posture, with your shoulders relaxed, your back straight, your knees relaxed, and your hips in line with your shoulders. To maintain this position, follow the tips below:

If you sleep on your back, you don’t need anything under your head; a pillow or pillow supporting the neck will suffice.
If you sleep on your side, use a pillow that allows you to fill the space between your shoulder and neck, placing another between your knees and ankle.

Experts say that exercises that strengthen the upper body, including the neck and shoulders, represent an effective way to prevent and treat kyphosis, as they increase muscle mass and make it easier to burning fat in that region of the body.

What you should do:

Place your hands on the back of your head and press forward while bringing your head back with your neck muscles. Hold the position for 5 seconds and relax.

repetitions: 10 times

Stretching the sternocleidomastoid muscle helps correct wrong postures that cause kyphosis, as activates the muscular system.

What you should do:

Tilt your head to the right side until you feel the left side of your neck lengthening. Place your right hand over your head and gently pull it down. Hold the position for 30 seconds.

repetitions: 3 times for each side

The suboccipital muscles are those small muscles located in the upper part of the neck, responsible for providing fine motor function to the movements of the head. To rid these muscles of improper posture, find your muscle knots in back of the head and massage them.

What you should do:

Place your head over a massager or tennis ball and make sure the object is pressing on the defined area. Gently rock your head from side to side until your muscles relax.

Duration: 1-1.5 minutes

If you suffer from kyphosis, your neck muscles are likely to be unnaturally strained. You can relax them using the following technique.

What you should do:

Wrap 2 or 3 towels together to form a sort of thick braid. Place the towels behind your neck, holding one end with each hand. Slowly rub the towels up and down the neck to relieve muscle tension.

Duration: 5-7 minutes

Kyphosis is usually accompanied by a forward leaning posture, a condition in which the head is out of its normal alignment.

To correct posture when walking, position the midpoint of your right foot from the top. Keep your chin parallel to the floor, shoulders back and belly in. Let the arms naturally drop to the sides. Imagine that you have a rope hanging from the ceiling that pulls you up while you are standing. view the rope whenever you need to get back into the right position.

To correct your sitting posture, it is best to change the surface you are on. You can get the correct position by rolling up a small blanket and placing it under the chair legs. This will help keep your knees below your hips.

Do you know other ways to fix kyphosis? Share your personal experiences by leaving your comment!