Question

Suggest five exercises as corrective measures for Round shoulders and Kyphosis.

Answer 1

Round shoulders and kyphosis both involve forward-rounded upper back and weakened back muscles, so the following five exercises can help correct them:

1. Chest Stretch (Wall Stretch): Stand near a wall, place the forearm on the wall and gently turn the body away to stretch the chest; this pulls the shoulders back and reduces rounding.
2. Shoulder Rotations: Place the fingers on the shoulders and rotate the elbows slowly in circles; this improves shoulder mobility and releases tension in the upper back.
3. Bhujangasana (Cobra Pose): Lie on the stomach and raise the chest upward; it strengthens the back extensor muscles and stretches the chest, correcting kyphosis and round shoulders.
4. Chakrasana (Wheel Pose): This back-bending asana opens the chest and shoulders and improves spinal extension, helping to reverse the forward-rounded posture.
5. Planks and Pull-ups: Planks strengthen the core and back stabilizers, while pull-ups strengthen the upper back and shoulder muscles, pulling the shoulders into proper alignment.