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Kyphosis refers to excessive rounding of the thoracic spinal column, located in the middle to upper back. Structural causes– such as degenerative diseases, bone irregularities and osteoporosis– or postural causes are liable for kyphosis. Daily practices such as sitting in chairs, driving in automobiles and hunching over a computer trigger an exaggeration of the natural curve in the upper spine. A mild case of kyphosis impacts the look of your posture and causes back and carry inflexibility. If you don’t counteract these positions of life, kyphosis could worsen with time. Though structural causes and some severe postural cases require clinical attention, workouts in yoga that boost the spinal column and open the front of the chest and shoulders can assist you remedy kyphosis.

Thoracic Spine Stretch

Simply extending the thoracic spinal column can assist bring awareness to the region so you can find out to sit and stand taller throughout routine everyday activity. Recline on the floor and place a rolled-up blanket under your back in the space below the shoulder blades and above the lower ribs. With your elbows bent at a 90-degree angle, bring your arms to the sides and let them relax toward the floor to extend the chest muscles.

Bridge Pose

A starting backbend, bridge position helps strengthen the legs and hips, opens the chest and offers relief for the spine. Begin on your back and place your feet hip-width apart with knees bent. Position the soles of the feet about 10 to 12 inches from your buttocks. Reach your arms alongside your ribcage with the palms confront assist launch the fronts of the shoulders and chest. Delicately lift your hips and torso from the mat so you are resting on your upper back and feet. For extra support, place a block beneath your sacrum at the lower part of your spine. Hold the position for 30 seconds to one minute.

Locust

Locust is a forward lying position that strengthens the muscle along the spine– the erector spinae. Lie face-first on a mat and reach your arms along with your upper body. As you inhale, lift your nose and chest, arms and legs a couple of inches from the floor. Draw your buttocks together and try to reach your legs to the back of the room. Reach your fingertips backward and lift your arms as much as the ceiling. Keep your eyes on the floor, instead of straight ahead, to keep the neck aligned with the spine. Hold the posture for 30 seconds to one minute.