With an increasingly sedentary lifestyle and the constant evolution of the working world, where there is a constant increase in professions that require us to spend around eight hours sitting at a desk, it is increasingly common for problems related to kyphotic posture to appear at an earlier age. It is notable that these problems appear earlier and earlier, even in the youngest age groups. Daily habits such as poor posture, sitting too relaxed on the sofa, or even the constant use of social media on mobile phones, negatively promote the early onset of this problem.

Kyphotic posture brings with it problems in the cervical spine, constant pain, and obstruction of the nervous system that passes through it, also causing constant headaches, from the most moderate to migraines. However, this situation can be overcome when we change not only our daily habits and focus on exercises that relieve pain, but also correct this poor posture.

Before practicing these exercises, physiotherapists and fitness professionals agree that it is necessary to warm up for 5 to 10 minutes, by activating the cardio, walking or even jumping rope, as well as taking into account breathing control.

Exercises such as head retraction, when lying down, or the “superman” position are simple exercises to begin relieving and correcting this area. It is also highly advisable to rotate the arms and shoulders, standing up and maintaining the straightest posture possible to force the shoulder blades together and align the neck. In cases where the person feels more comfortable and has the necessary strength, the front plank is important for treating this problem.

The so-called cobra position with lateral head movement is also an excellent movement to relieve and correct kyphotic posture.

However, the most advisable thing for those who suffer from these problems is to practice a physical exercise focused on mobility and muscle strengthening in the affected area every day. This work should be done in conjunction with your personal trainer, who will pay special attention to the work to be done so that there are gains in the desired results.

Renato Machado