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  1. #1
    Registered User 5431's Avatar
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    exercises to remove kyphosis and forward head posture?

    I have kyphosis and I'm wondering if anyone knows any good routines, exercises to help get rid of it? I've already mostly fixed my anterior pelvic tilt by stretching but the kyphosis isn't going away. Also I have horrendous forward head posture, so if anyone has any tips for that it would be appreciated.
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  2. #2
    Registered User Seith's Avatar
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    Originally Posted by 5431 View Post
    I have kyphosis and I'm wondering if anyone knows any good routines, exercises to help get rid of it? I've already mostly fixed my anterior pelvic tilt by stretching but the kyphosis isn't going away. Also I have horrendous forward head posture, so if anyone has any tips for that it would be appreciated.
    http://www.exrx.net/Kinesiology/Post...#anchor7267282
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  3. #3
    Registered User 5431's Avatar
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    my gym doesn't have those neck machines so I can't do many of those exercises.
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  4. #4
    Registered User musclejunki3's Avatar
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    in4 this

    i have the same problem horrible posture i have to constantly pinch my shoulders back and adjust my head its so annoying. i was in PT for a while and a back brace and still have trouble but its just posture and head placement now so i understand how much of a pain in the ass it can be.
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  5. #5
    Registered User ocn2000's Avatar
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    Work the rhomboids and rear delts

    Google "Caveman no more" Its an article series written by Eric Roberts and Cressey.
    Goes over diagnoses of the problem, causes and solutions/fixes.

    I HIGHLY reccomend it for your problem. I have been looking into the same issue for years and all roads lead back to the exercises they go over in the article so save yourself some research time and check it out!
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  6. #6
    Registered User 5431's Avatar
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    Originally Posted by ocn2000 View Post
    Work the rhomboids and rear delts

    Google "Caveman no more" Its an article series written by Eric Roberts and Cressey.
    Goes over diagnoses of the problem, causes and solutions/fixes.

    I HIGHLY reccomend it for your problem. I have been looking into the same issue for years and all roads lead back to the exercises they go over in the article so save yourself some research time and check it out!
    i have done precisely that program for months, it didn't help much. i wonder if anyone has actually beaten kyphosis, and what they did to do it?
    Last edited by 5431; 03-29-2010 at 07:20 PM.
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  7. #7
    WooHoo djartek's Avatar
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  8. #8
    WooHoo djartek's Avatar
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    Originally Posted by 5431 View Post
    i have precisely that program for months, it didn't help much. i wonder if anyone has actually beaten kyphosis, and what they did to do it?
    Have you been practicing perfect posture all day long?

    Have you strictly followed the programs directly for the past couple of months?

    Have you moved away from certain pressing exercises, bench press for example?

    Have you stretched your pecs and delts on a daily basis?

    Have you used certain isolation exercises to fire up your rhomboids and rear delts, YTLW, Face Pulls, Rows where you're actually pulling with your traps and rhomboid and not your arms?

    Have you seen an ART Practitioner?

    If you can't answer yes to all of those questions then please reread the articles and follow them and come back to seek advice if you can answer yes to all of those questions, because you are missing the advice.

    Posture is a constant battle, if you workout for 1 hour and you walk and sit like absolute **** for the rest of the day, don't bother going to the gym. It takes time and patience, especially if you are in seat or in a car all day, I speak from experience. I spend most of my day in a car driving for my job, and my posture was absolute **** the past couple of years, I focused on doing the above mentioned things, working on my mobility and flexibility and it is a whole helluva lot better. I still may experience the occasional posture mishap but I correct ASAP.

    My only problem now is ankle flexibility and tight hip flexors, which I am working on every single day and slowly but surely it is getting better.
    Answer to 90% of your exercise problems:
    http://forum.bodybuilding.com/showthread.php?p=466957531
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  9. #9
    Registered User 5431's Avatar
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    Originally Posted by djartek View Post
    Have you been practicing perfect posture all day long?

    Have you strictly followed the programs directly for the past couple of months?

    Have you moved away from certain pressing exercises, bench press for example?

    Have you stretched your pecs and delts on a daily basis?

    Have you used certain isolation exercises to fire up your rhomboids and rear delts, YTLW, Face Pulls, Rows where you're actually pulling with your traps and rhomboid and not your arms?

    Have you seen an ART Practitioner?

    If you can't answer yes to all of those questions then please reread the articles and follow them and come back to seek advice if you can answer yes to all of those questions, because you are missing the advice.

    Posture is a constant battle, if you workout for 1 hour and you walk and sit like absolute **** for the rest of the day, don't bother going to the gym. It takes time and patience, especially if you are in seat or in a car all day, I speak from experience. I spend most of my day in a car driving for my job, and my posture was absolute **** the past couple of years, I focused on doing the above mentioned things, working on my mobility and flexibility and it is a whole helluva lot better. I still may experience the occasional posture mishap but I correct ASAP.

    My only problem now is ankle flexibility and tight hip flexors, which I am working on every single day and slowly but surely it is getting better.
    I have been doing the above, with the exception of perfect posture and going to an ART practitioner, and I don't even know what that is. Good posture all the time is very hard and my postural muscles get tired, especially when I'm not getting enough sleep. I have seen big changes in my flexibility but kyphosis changes very slowly. I did deadlifts recently and noticed that my kyphotic curve decreased a little. Perhaps it just takes time.
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  10. #10
    The BACKMAN DJAuto's Avatar
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    Originally Posted by 5431 View Post
    I have been doing the above, with the exception of perfect posture
    It means stand straight. Such a change starts with mental control over your posture.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  11. #11
    Registered User grumble1's Avatar
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    Also stretch. If you have tight hip flexors and lumbars, it can cause hyperlordosis, which is compensated for by some kyphosis and forward head leaning. The body's a system, and the spine needs to balance that weight somehow.
    GOMAD!
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  12. #12
    1st Dan Chito-Ryu tonester's Avatar
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    Some great advice and links to pertinent articles. I would like to add the following to round things out

    http://www.tmuscle.com/article/perfo...and_shrugs&cr= for a better understanding of what is happening at your scaps.
    http://stronglifts.com/how-to-improv...acic-mobility/ some of the mobility exercises for your upper back.

    You have to understand that while stretching out the push muscles and strengthening the pull muscles will help, it's what you do the rest of the time when you're not in the gym that really helps. You must give your body a template to which the new stretching and strengthening will take to. What good will tightening the upper back muscles do if they are tightening to the same place!!!

    Just out of curiosity, do you have a round rib cage (almost the same size front to back as side to side) and/or slightly narrow or short clavicles?
    Last edited by tonester; 03-30-2010 at 04:25 AM.
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