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  1. #1
    Registered User gutox's Avatar
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    Proper exercises for thoracic kyphosis

    havent seen much workout programs especially for kyphosis. What exercises/body parts is highly recommended to minimize the bad posture?

    Some people advertised me to train my upper back, harmstrings, deltoids. There are many exercises for each part, but which one of them mantain more focus?

    Should I avoid heavy exercises like Squats and Deadlifts?
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  2. #2
    Registered User JANEWAGE's Avatar
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    bad posture or pectus exvactum?
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  3. #3
    LIFT HEAVIER NEXT MONTH kanis999's Avatar
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    It's mostly HOW you do the lifts. You basically want to be doing to stiff leg deadlifts and your typical trap exercises (like barbell pulls). You have to focus hard on your form and technique. For the stiff leg deadlifts, practice them without weight in front of mirror, and make sure your back is very arched with shoulders back as you go down. Only go down until you feel a stretch in your hamstrings. If you go down any further, there's a 99% chance you're rounding your back. As for the trap exercises, research the musculature of the upper back, particularly the rhomboids. Get a good image in your head of the scapulae and imagine how the muscles pull them towards your spine. Now use that image to refocus your effort while you do pulls. Use that image throughout the day to correct your posture.
    Heavy squats and deadlifts will help you if you can force yourself to maintain proper form.
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  4. #4
    Registered User gutox's Avatar
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    thx alot for your helpful answer!

    good execution of Squats/Deadlifts can bring positive changes.

    i've been searching for global postural reeducation, it seems interesting.
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  5. #5
    Registered User Brooksie59's Avatar
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    You really need to strengthen your postural muscles od the back.. doing arm/back extensions will help keep the weight low to start and build up when you feel your form is correct.. also, really focus on your posture while you sit and stand.. keep your shoulders back and core tight to ensure you arnt rounding your shoulders.. it feels awkward at first but you will get the hang of it
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  6. #6
    Registered User gutox's Avatar
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    another great reply!

    waiting for more opinions

    thx
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