Correcting excessive thoracic kyphosis

A rounded upper back is also described as excessive thoracic kyphosis. The thoracic spine is an area designed for mobility, however the joints in this region tend to stiffen and become hypomobile due to lack of movement, and also general aging. Desk jobs, computers, and smartphones typically promote a rounded back position. But, it is important to note optimal osteokinematic and arthrokinematic motion at the shoulder and neck may be limited if the thoracic spine remains in a flexed position. You can feel a difference if you try raising your arms overhead with your upper back rounded vs. extended.

It is essential to perform exercises daily to correct this. Having a rounded upper back can lead to a host of shoulder, neck, and back problems. Passive mobility (joint mobilizations) is much more successful with active strengthening on those new ranges of motion - you want to increase tension in the posterior chain musculature. We are talking about performing exercises to target the erector spinae in the thoracic region to improve your rounded back.

As awesome as goblet squats are for warming up before squats or leg work, they're also awesome for thoracic extensor strength. So grab a dumbbell or kettle bell, and perform this exercise for endurance! Add in holds with deep breaths to learn how to dissociate muscle activation. #thoracic #kyphosis #gobletsquat
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