Excessive Kyphosis
A hunchback is an exaggerated example of excessive Kyphosis, which is the forward flexion or rounding of the Thoracic Spine (vertebrae that run through the Rib Cage). The Thoracic Spine has a natural Kyphotic or forward curve to its alignment. However, this forward curvature can increase resulting in a Movement Dysfunction that affects the Shoulders, Head, Lumbar Spine (Low Back) and Hips.
An Excessive Kyphotic Spine can be observed in a standing static posture assessment as well as in a forward bending assessment, such as the sit and reach test. The natural (neutral) alignment of the spine is a skinny ‘S’ when observed from the side in a static posture assessment. The natural alignment of the spine in a forward bend is ‘global flexion’ of the spine, or an evenly proportioned arch. Excessive Kyphosis will stand out in each assessment.
In a static posture assessment, the skinny ‘S’ balloons in the top curve and becomes a fatter ‘S’. Meanwhile, the evenly arched spine in the forward bend also balloons through the rib cage, assimilating a ‘hunchback-like’ curvature.
Excessive Kyphosis does not exist in isolation; it is accompanied by other types of compensation patterns and Movement Dysfunctions. This, along with an excessively Kyphotic alignment of the spine, are other compensation patterns an individual may not realize he/she possesses.
RX: Practice a combination of soft tissue therapy and effective stretching techniques on muscles that connect to and around the Rib Cage and Thoracic Spine. These muscles include: the Upper Trapezius (Neck and Shoulder Muscle), Pectoral Complex (Chest Muscles), Latissimus Dorsi (Back Muscles), Psoas (Deep Hip Flexors), Tensor Fasciae Latae (TFL – Superficial Hip Flexor), Lower Erector Spinae (Low Back Muscles), Lower Multifidus (Low Back Muscles), Iliocostalis Lumborum (Low Back Muscles), and Quadratus Lumborum (Low Back Muscles).
Next, practice Activation exercises to strengthen and facilitate proper firing sequences of the following underactive muscles: Rhomboids (Upper Back Muscle), Mid and Lower Trapezius (Upper Back Muscles), Serratus Anterior (Shoulder Girdle Muscle), Rectus Abdominis (Anterior Core Muscles), Internal/External Obliques (Lateral Core Muscles), and Transverse Abdominis (Interior Core Muscles).
Finally, practice a variety of exercises integrating these underactive muscles with larger Movement Patterns, including Overhead and Horizontal Presses, Vertical and Horizontal Pulls, Diagonal 1 & 2 Movements (Chops and Lifts), and Swings. Also challenge stability, coordination, and balance with single-arm (unilateral) and/or locomotive (crawling/climbing) exercises.
