What is kyphotic posture and do I have it?

Perhaps you have noticed some who have a rounded, stooped like posture.  Maybe you see them at a desk huddled over their work or computer.  Or perhaps it’s someone leaning over a walker, cart or cane.  Perhaps it’s just someone walking down the street.  This person may have a slightly kyphotic posture.  What kyphotic means is that the mid and upper thoracic part of the vertebrae (upper and mid spinal region) are flexed more than what is normal.  This gives the stooped look. The scapula (shoulder blades) are protracted (separated) giving a rounded shoulder look. 

Kyphosis may also be coupled with lordosis.  What is lordosis?  Lordosis occurs when there is increased extension in the lumbar vertebrae (lower spine).

Kyphosis vs Scheuermann’s disease

How can you tell the difference between postural kyphosis and Scheuermann’s disease?  When you look at the side view of a person who is kyphotic, when they bend over the person with postural kypohsis, their spine will form a smooth curve.  A person with Scheuermann’s kyphosis, when they bend over the angular gibbus can be seen.  In other words, there is a distinct angular bend in the spine creating what appears to be two segments.  Postural kypohsis can generally be corrected when a conscience effort is made.  We’re going to only focus on postural kypohsis.  Causes:  Causes can be numerous.  Sitting at a computer all day, or at a desk or any type of career or activity that causes the spine to flex forward more often than not. 

Scheuermann’s disease is a developmental disorder that causes those with the disease to have this stopped bent-over posture as a result of excessive kyphosis.   It affects 0.5%-8% of the general population and is more common in boys than girls. 

Muscles that are affected and how by kyphotic posture:

• Elongated and weak: Neck flexors, upper back, erector spinae, external obliques, hamstrings are elongated but may or may not be weak, rectus abdominis is weak is not necessarily long.
• Shortened and strong: Hip flexors, neck extensors, low back is strong but may not be short.
• Areas to emphasize: Thoracic (upper and mid spinal region) extension.  Lumbar (lower spinal region) flexion.  Scapular (shoulder blades) stabilization.
• Areas to strengthen:  Hamstrings, glutes, abdominals, obliques.
• Areas to stretch:  Hip flexors, low back, rectus femoris (quadriceps), pectorals (chest).

Pilates can help strengthen and lengthen the above mentioned areas in time reducing muscular imbalances and improving posture.