Exercises for Hump Back

Hyperkyphosis is a condition in which excessive lumbar lordosis leads to a rounded-back posture. The main causes typically include:

• Prolonged computer use with unintentional slouching and forward head posture, causing the body to gradually adapt to poor alignment over time.
• Lack of regular exercise, which leads to weakness in the muscles responsible for supporting an upright posture.

Weaken Muscle

1. lower trapezius
   
   
2. serratus anterior
   
3. Rhomboid
   
4. core muscle
   
5. glute muscle
   

Muscle Tightness that Cause Humpback

1. lower back muscle
   
   
2. pectoralis major and minor
   
3. psoas
   
4. Sternocleidomastoid
   

Humpback increase a chance for this disease

1. degeneration of neck spine
   
   
2. disc degeneration or prolapse and compress on the nerve
   
3. Chronic shoulder and neck pain
   
4. arm numbness or radiated pain

Exercise recommended for hyperkyphosis

1. Prone YTW

Starting position : lying on your stomach 

1. abduct your arm out 120° let your arm down slowly
2. slowly raise you arm up while squeeze you back and shoulder blade to the spine 10 repetitions per set, 3set per day, 4days a week
3. change arm angle to 90° and 75° and do step 2 again
4. do this exercise 10 times per set. 3sets per day. Every 2 days

2. Foam roller at Back

1. Start by lying on the foam roller under your shoulder blades, supporting your head with your hands and planting your feet on the ground.
2. Lift your hips off the floor to apply pressure and get comfortable with the sensation.
3. Begin rolling slowly from the top of your shoulder blades down to your mid-back, moving back and forth over the foam roller.
4. Once you find a spot that feels tender, pause and hold it for a moment.
5. Then, bend your trunk up and down over the roller. Experiment with different angles of your elbows; you can open them up and arch your head back slightly for variation

Repeat the steps above 10–15 times/set 3-4sets every 2 days

3. Seated Row

1. Grasp the handles with your hands and keep your back straight.
2. Pull the handles towards your abdomen, contracting your back muscles while keeping your chest forward.
3. Pause for a moment with your back muscles contracted and then slowly return to the starting position.

Do this exercise 10 times per set. 3sets per day. Every 2 days

4. Serratus push up

1. lie on your back. grasp the weight while your arm fully stretch
2. slowly push your arm upward and controlled downward

Do this exercise 10 times per set. 3sets per day. Every 2 days

5. Core Exercise

1. Lie on the back with the knees bent and the hands under back.
2. Keep the spine in a neutral position and pull the bellybutton toward the spine. (like compress the back against the hands)
3. Inhale.
4. Exhale while tightening the abdominal muscles, drawing the bellybutton toward the spine.
5. Lifting Right leg up a little bit and switch to Left side.
6. Repeat 10 times 3 sets.

6. Bridging

1. Lie on the back with the knees bent and the feet flat on the floor, hip-width apart. Place the arms down by the sides of the body with the palms of the hands facing upward.
2. Tighten the abdominal muscles and squeeze the gluteal muscles.
3. Lift the pelvis off the floor. Continue to lift so that the body forms a straight line through the shoulder, hip, and knee.
4. Hold the position for at least 2 seconds.
5. Slowly return to the start position.
6. Repeat the steps above 10–15 times/set 3-4sets every 2 days

7. Pectoralis Major and Minor stretch

Starting position : standing  in front of corner 

1. Place one arm on each wall, facing the corner.
2. Bend your elbows to 90 degrees.
3. Move forward into the corner until you feel a comfortable stretch in the pectorals muscle
4. Hold this position for at least 15 second a repetition, 4 repetition a day, stretching everyday
5. after finish this exercise move your arms up by 15-20 degree and repeat the stretching

8. Hip flexor stretch

1. Start down on one knee in a half kneeling position with the front knee over the ankle and the down knee directly under your hip.
2. Contract the glute of the down knee and core to stabilize the hips.
3. Gently slide the body forward while keeping the glute engaged.

Hold this stretch for 15-20 seconds.  Repeat 2-4 times on each side. everyday

9. lower back stretch

1. Lie on your back with your knees bent and your feet flat on the floor
2. spread both arm apart flat to the floor
3. one leg cross over the other leg
4. rotate your lower back to the same side of upper arm
5. hold for 10-15second, 3-4 time per side both side