Cervical kyphosis is a type of kyphosis where the normal curve of the neck begins to straighten out. Sometimes called ‘military neck’. The following exercises are aimed at this particular area of deformity.
Cervical kyphosis exercises. The starting position for all these exercises is standing upright with stomach lightly pulled in, shoulders back and pulled down, arms by your sides with the palms forward(this rotates the shoulders) and the crown of the head pulled up. Feet hip distance apart. This may not be easy at first, but it will get better.
- Turn your head to your right as far as possible, and then to your left as far as you can. Hold the stretch on each side for 5 or 6 seconds.
- Facing forward, bend your head forward trying to touch your chest with your chin. Next bend your head backward.
- Again facing forward, bend your head sideways to the right to bring your ear as close to your shoulder as you can. Then repeat this on your left side.
- Keeping your hips completely steady, bend your upper back to your right trying to reach as far as you can downto your right knee.( Be careful not to bend forward or backwards).Repeat on the other side.
- Back to your starting position, paying attention to your hands (palms forward) and your shoulders. Breath in deeply and as you breath out, slide your shoulder blades back and down as far as you can and hold this position for 5 seconds.
The best results will be obtained from these exercises if they are performed regularly at least three times a week. Each time you should try and do three sets of 10 repetitions. Advice from a physical therapist, especially when starting out is strongly advised to make sure the exercises are suitable for you and that you are performing them correctly.
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