2 Best Exercises for Hunchback, Poor Posture, Kyphosis & Head Forward.
Hi I’m Bob Schrupp physical therapist, Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet In our opinion of course Bob Bob today, we want to talk about the two best exercises for people that are hunched back poor posture Kyphotic or Kyphosis or head forward posture so what does all that mean, yeah here, we got head forward posture Here is a hunchback or kyphosis Which is the same thing and in general poor posture So how do we correct this or prevent it these are two exercises Bob The first one is Simply bring your shoulders back and squeeze your shoulder blades together, a lot of times therapists will have them do that with some Resistance and we go like this but you don’t need to have the resistance just to help your posture and One key thing that you can think about to make sure you’re doing it right is look on the back of my shirt We put a couple arrows there When he’s squeezing the shoulder blades together you also want to visually think about taking your shoulder blades and putting them down in the opposite pockets Down here yep, so this shoulder blade you’re trying to put into that pocket you see the arrow and this shoulder blade You’re trying to put in that pocket think about that. You can’t really do it You really can’t push the shoulder blades down that well But that’s what you want to think about that’s going to strengthen the right muscle That’s the direction they’re going so I’m going ooh and what that does is it works the proper muscles, those lower traps and rhomboids That get that posture the way you want it and what I like about this Brad is you can do this throughout the day You can do this seated, you can do it standing You should do it every hour as a reminder because not only does it strengthen muscles Then it also puts you in the right position I don’t know if I’d do it in the line when I’m buying groceries I’d probably hold off there, yeah you have enough people drawn to you, the next exercise is Chin tucks you take your chin and go in backwards Towards your throat. We call it a chin tuck so it’s not down But it’s in and back like this. Yes, right exactly Backing the vehicle up, right if you want to put an over pressure here to stretch it a little more That can help with headaches as well The thenar eminence here The web part between the thumb and the finger and give a little extra pressure there. I’m already feeling taller I feel as tall as Bob now That’s right, I don’t think I am though So great, two exercises for posture do them, do them daily, and they’ll become a habit Grow taller and teach your kids these. That’s the most important thing Bob. That’s right yep Send them along the right path Absolutely, we’ll help you do that too. Thanks