Introduction
A hunchback (syn. :Morbus Scheuermann) of a hyperkyphosis is an excessive rounding of the thoracic spine. Our spine is shaped like an S, lordosis (protrusions) and kyphosis (backward curvature) alternate to cushion loads and at the same time provide stability and movement.
Thus, the cervical spine is curved forward, the thoracic spine is curved backward and the lumbar spine is curved forward. A relatively common clinical picture in our population is an excessive degree of this curvature of the thoracic spine – a so-called hunchback. Tension, disc wear, pain and an unattractive posture are the result.
The cause of a hunchback can be growth disorders in youth, where men are increasingly affected. Additional triggers are bad posture, overstrain, in old age diseases such as osteoporosis and also psychological factors that influence the posture of the person. In order to compensate for the hunchback in the thoracic spine, an excessive protrusion, a so-called hollow back, develops in the lower back. In the following article, we will discuss exercises to restore a physiologically healthy posture, including the concepts that are popular today, such as yoga and Pilates.
Yoga and Pilates against hunchback
For the successful treatment of a hunchback it is crucial to become active yourself. Strengthening exercises and the training of one’s own body perception and posture are the focus. Positive results can be seen in movement forms such as yoga and Pilates, in which the above-mentioned aspects are trained with flowing exercises.
In the following some exercises, which can be done easily and without material at home, are presented. Basically, yoga is generally suitable for posture training, since static strengthening of the postural muscles, stretching of the front and correct breathing are integrated throughout. Some exercises especially for straightening the thoracic spine against the hunchback are for example the little cobra, the fish or the swivel seat.
To perform the cobra against hunchback, first put yourself in the prone position. The palms of your hands are placed next to your shoulders, the elbows as close to your body as possible. The toes are elongated.
The backs of the feet and the pelvis are pressed firmly into the pad to build up body tension. The head is held in extension of the spine, looking towards the ground. Now the upper body is slowly straightened up with tension from the trunk – not from the arms.
From the strength of the back muscles this position is held for a few deep breaths. The sternum stretches forward and upwards. Then the upper body is slowly lowered again while maintaining body tension until the tip of the nose hovers again just above the floor.
This process is repeated a few times. One variation is the large cobra, in which the arms are stretched out completely when pushed up. Here the upper body is held less by the back muscles, but rests more on the extended arms and stretches more the front instead of strengthening the back.
The next exercise against hunchback is the fish. Put yourself in a supine position. Both hands are placed one above the other under the buttocks, palms facing the floor.
From this position the shoulders are rolled under the body. The head is overstretched to the back so that the highest point of the skull rests on the ground. The breastbone is extended far forward, so that the back forms an arch, buttocks, legs and heels as well as the head remain on the ground.
The toes are stretched out and the buttocks are tensed to build up body tension. Here too, a few deep breaths are held and the back is finally slowly put down again. The swivel seat is more of a stretching than an exercise against hunchback.
First of all, sit in an upright long seat with your legs and back stretched out on the floor. Now place your right foot on the outside of your left knee. The left arm stretches upwards and is then brought to the right thigh in a flowing movement until the forearm rests on the outside of the thigh.
The upper body turns upright to the right rear, the right arm rests on the floor behind the body, opening the chest and shoulder. The toes of the stretched leg are used to build up the tension of the whole body. With deep inhalation, the sternum is stretched upwards and forward, the spine is stretched out long.
During slow exhalation, the upper body is turned a little further back into the stretching.Take a few breaths and then slowly release the tension and perform the same procedure on the other side. In Pilates, the center of the body, the so-called power house, is very much involved, which is consistently tense. This means that the body is in a physiological alignment throughout the entire session. The deep postural muscles are trained in various positions and the body’s own perception of the body is enhanced. This can also counteract a hunchback.
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