How to fix Kyphosis and improve posture?

All this bickering you guys are doing is actually helping people on this forum (sarcasm intended, obviously). Instead of offering some actual, concrete advice to the guy who asked the question, you’re all acting like elementary schoolers comparing sizes. Please, just get it through your heads: there is NO SINGLE BEST METHOD. Everyone has their own philosophy based on certain principles and perspectives. My philosophy centers on stretching and strengthening, while you all have yours—and that's fine. Doing something tangible is always better than endless philosophizing; while you're all busy arguing over which way is best, the guy will be out there fixing his posture using my method :P

Everyone is the master of their own body, so they’ll make their own choice... some people just do what they're told, while others actually want to understand the "why" behind it. Poz 🙂

I wouldn't be the one to sit here and debate who’s actually philosophizing and who’s just arguing—honestly, if you're reading what I've put down, it should be pretty obvious where the issues with posture stem from and how to tackle them most effectively. Since my approach isn't quite the same as the classic methods out there, I figured it was worth breaking it all down properly. From that point on, though, the choice is entirely up to you.

Richard Cook2 said:All this bickering you guys are doing is actually helping people on this forum (sarcasm intended, obviously). Instead of offering some actual, concrete advice to the guy who asked the question, you’re all acting like elementary schoolers comparing sizes. Please, just get it through your heads: there is NO SINGLE BEST METHOD. Everyone has their own philosophy based on certain principles and perspectives. My philosophy centers on stretching and strengthening, while you all have yours—and that's fine. Doing something tangible is always better than endless philosophizing; while you're all busy arguing over which way is best, the guy will be out there fixing his posture using my method :P

I've officially checked out, because even if I point out that Moshe Feldenkrais wrote great books like Higher Judo from 1952 and Improving The Ability to Perform from 1967 regarding helpful exercises, and clarify that the CAS de Doris/Case of Norah books won't help anyone with a hunched back—someone will inevitably drag us back into a debate or some other philosophical rabbit hole. The method that Kano and subsequently Moshe recommended is exactly what you call "philosophy": the gradual development of strength, power, and flexibility by improving and increasing the range of motion. I've already offered several concrete tips, such as using bridges, planks, push-ups, backstroke, and other movements as a warmup for this type of training—moves that have been proven to solve posture and back issues for many people.

In the case of thoracic issues, it would be wise to study proper posture and the underlying causes of that hunching:

http://www.youtube.com/watch?v=ZAf8M45hW9o

Exercises that can definitely help include handstands—let's ignore how the person in the video looks and focus instead on the stretching in the supporting direction:

http://www.youtube.com/watch?v=bVlORJ9g0J8

http://www.youtube.com/watch?v=6lhZpOKk3oo

If there is hunching in the neck, it would be best to first study the causes and correct posture:

http://www.youtube.com/watch?v=gHuB1jKY59g

http://www.youtube.com/watch?v=3cnzTYXv43Q

An exercise that might help is the headstand:

http://www.youtube.com/watch?v=judlD1IeZA0

Of course, it is absolutely necessary to consult with your doctor, and it would be smart to have a professional present to monitor the progression of performing movements correctly. If that isn't an option, anyone can film themselves to observe their own posture or send the footage to a professional to review the situation.

"So, you think the books Body & Matura Behavior or Case of Norah won't help anyone with a hunched back?"

If you had actually read them, you wouldn't be making claims like that—mostly because they contain everything you need to understand why someone ends up with a slumped posture in the first place. And once you truly grasp the underlying cause, finding a better —though not necessarily the only —solution becomes possible. Even if you'd spent time skimming reviews on Amazon, you wouldn't have written that bolded part above, because you would've realized it just isn't accurate.
Of course, they don't give you a literal, step-by-step manual on exactly what to do—because honestly, that’s impossible. That kind of "quick fix" approach might lead to some temporary improvement, but it doesn't provide a lasting solution, which really should be the goal of any therapist (though, sadly, that's quite rare when you consider the profit margins)
.
What bugs me most, though, is how you're jumping to these definitive conclusions about things you clearly don't understand. It really casts a different light on everything else you're writing.

Nicole Ross said:"So, you think the books Body & Matura Behavior or Case of Norah won't help anyone with a hunched back?"

If you had actually read them, you wouldn't be making claims like that—mostly because they contain everything you need to understand why someone ends up with a slumped posture in the first place. And once you truly grasp the underlying cause, finding a better —though not necessarily the only —solution becomes possible. Even if you'd spent time skimming reviews on Amazon, you wouldn't have written that bolded part above, because you would've realized it just isn't accurate.
Of course, they don't give you a literal, step-by-step manual on exactly what to do—because honestly, that’s impossible. That kind of "quick fix" approach might lead to some temporary improvement, but it doesn't provide a lasting solution, which really should be the goal of any therapist (though, sadly, that's quite rare when you consider the profit margins)
.
What bugs me most, though, is how you're jumping to these definitive conclusions about things you clearly don't understand. It really casts a different light on everything else you're writing.

😁
Good grief, you’re really going off on a tangent now with everything you're saying and all this trolling... Honestly, do whatever you want, but hey, cheers and best of luck to you. 😁

wasn't meant for you specifically

thanks for the kind wishes
same goes for you

😉

Here’s my own experience:
After four active differentiation therapy sessions and practicing a few types of somatic differentiation exercises daily—about 20 minutes a day—I can honestly say I feel like my entire musculoskeletal system is being reconstructed. There are visible changes in my posture, my gait, and just how I move in general.
The long-term effects of scoliosis have been corrected; the pain in my right shoulder blade is gone, and my arm has regained its full range of motion in the shoulder joint. My neck is incomparably more mobile, too—when I turn my head from side to side, that familiar stiffness and tightness (which I'm sure everyone knows) has completely vanished.
I’m more mobile overall, and there’s no more lower back pain after sitting or standing for long periods. I’ve become much more aware of these newly learned, correct movements—I can actually feel which muscles I’m using at any given moment.
Plus, the feedback coming from my periphery feels amazing. Now that the bad habits built up over years have been neurologically corrected, my body is adjusting to these proper, balanced movements and naturally gravitating toward correct posture.

Could you give me an example of what those somatic differential exercises actually look like?

wearyotter81 said:Could you give me an example of what those somatic differential exercises actually look like?

I can.
Take one where you regain control over your abdominal flexors, back extensors, and lateral waist muscles through torso rotation.
Lie on your back with your knees bent and arms extended at a right angle to your body. As you rotate one shoulder downward, the opposite shoulder moves upward along with your head—while your legs drop diagonally toward the opposite side—creating a twist in the pelvic region to differentiate those muscle groups.

In my book, this is a genius video—honestly essential viewing for anyone dealing with posture issues:


Aside from the fact that I absolutely love this guy, 😍

Melissa Perez10 said:To kick things off (and it’s a fantastic starting point!!), if you can manage it at your desk or wherever you spend your workday, try sitting on a stability ball instead of a chair.
I work in an office setting myself—I'm a secretary—and I've been using a Pilates ball for five years now, following the advice of my physical therapist and physiatrist... people actually chuckled at me a little when I first started, but now two of my coworkers have joined in too! 😉
Of course, you still need to do your dedicated workouts at home, but this is such a brilliant way to "exercise" your back and improve your posture while you're just sitting there.

Sitting isn't the issue—not when your core is strong, your hips are mobile, and you're regularly stretching out your hip flexors.
Just sitting won't fix the problem, even if you've got the most expensive stability ball on the market.

Nicholas Chavez70 said:As some others have already pointed out, swimming is absolutely king, and I can't recommend it enough... 👍

Swimming helped me get through the acute phase, but long-term? Not much of a fix. So, I'll say it again like a broken record—weights, weights, and more weights, done with control (obviously check with your doctor first). Also, work those hip flexors (dancing, hula hooping, sex, whatever gets it done). Clean up your diet, fix your gut health, and ditch anything that causes bloating. It's all part of the same package.
And don't go wandering off the path, because the pain always finds its way back (trust me, I've been there).

rustybadger42 said:I can.
Take one where you regain control over your abdominal flexors, back extensors, and lateral waist muscles through torso rotation.
Lie on your back with your knees bent and arms extended at a right angle to your body. As you rotate one shoulder downward, the opposite shoulder moves upward along with your head—while your legs drop diagonally toward the opposite side—creating a twist in the pelvic region to differentiate those muscle groups.

Oh, so that’s the spinal rotation from (Stott) Pilates.
Thank you so much for finally providing a concrete description of one of the exercises! 😁

Based on everything I've read so far regarding differentiation and this method, the whole concept is—correct me if I'm wrong here—to perform specific static exercises tailored to a particular posture, or to address postural issues and other concerns. It requires the client to be fully present, highly concentrated, and deeply mindful of what is actually happening as they move. It's about educating clients on their own musculoskeletal system, the logic behind the movements, and what they are meant to achieve—really bridging that connection between the body and the mind... all with the ultimate goal of releasing hypertonic, overstressed muscles.

Am I on the right track?

quietpilot87 said:In my book, this is a genius video—honestly essential viewing for anyone dealing with posture issues:

Aside from the fact that I absolutely love this guy, 😍

Sitting isn't the issue—not when your core is strong, your hips are mobile, and you're regularly stretching out your hip flexors.
Just sitting won't fix the problem, even if you've got the most expensive stability ball on the market.

Swimming helped me get through the acute phase, but long-term? Not much of a fix. So, I'll say it again like a broken record—weights, weights, and more weights, done with control (obviously check with your doctor first). Also, work those hip flexors (dancing, hula hooping, sex, whatever gets it done). Clean up your diet, fix your gut health, and ditch anything that causes bloating. It's all part of the same package.
And don't go wandering off the path, because the pain always finds its way back (trust me, I've been there).

Haha, quietpilot87, you're the best! 😁
Bravo on the post, and thanks for the link. 🙂

wearyotter81 said:Oh, so that’s the spinal rotation from (Stott) Pilates.
Thank you so much for finally providing a concrete description of one of the exercises! 😁

Based on everything I've read so far regarding differentiation and this method, the whole concept is—correct me if I'm wrong here—to perform specific static exercises tailored to a particular posture, or to address postural issues and other concerns. It requires the client to be fully present, highly concentrated, and deeply mindful of what is actually happening as they move. It's about educating clients on their own musculoskeletal system, the logic behind the movements, and what they are meant to achieve—really bridging that connection between the body and the mind... all with the ultimate goal of releasing hypertonic, overstressed muscles.

Am I on the right track?

I wouldn't know how similar the exercises are since I don't do Pilates.
The stuff I do at home is just meant to complement what I work on with my therapist.
The point is—through these exercises, you can regain that sense of conscious control.
But for the subconscious side of things, you really need a therapist and active therapy.

quietpilot87 said:In my book, this is a genius video—honestly essential viewing for anyone dealing with posture issues:

Aside from the fact that I absolutely love this guy, 😍

Sitting isn't the issue—not when your core is strong, your hips are mobile, and you're regularly stretching out your hip flexors.
Just sitting won't fix the problem, even if you've got the most expensive stability ball on the market.

Swimming helped me get through the acute phase, but long-term? Not much of a fix. So, I'll say it again like a broken record—weights, weights, and more weights, done with control (obviously check with your doctor first). Also, work those hip flexors (dancing, hula hooping, sex, whatever gets it done). Clean up your diet, fix your gut health, and ditch anything that causes bloating. It's all part of the same package.
And don't go wandering off the path, because the pain always finds its way back (trust me, I've been there).

Weights, weights, and nothing but weights is just going to cause even more chaos for a body that's already tight.

quietpilot87 said:In my book, this is a genius video—honestly essential viewing for anyone dealing with posture issues:

Aside from the fact that I absolutely love this guy, 😍

Sitting isn't the issue—not when your core is strong, your hips are mobile, and you're regularly stretching out your hip flexors.
Just sitting won't fix the problem, even if you've got the most expensive stability ball on the market.

Swimming helped me get through the acute phase, but long-term? Not much of a fix. So, I'll say it again like a broken record—weights, weights, and more weights, done with control (obviously check with your doctor first). Also, work those hip flexors (dancing, hula hooping, sex, whatever gets it done). Clean up your diet, fix your gut health, and ditch anything that causes bloating. It's all part of the same package.
And don't go wandering off the path, because the pain always finds its way back (trust me, I've been there).

It’s a solid video that breaks down certain postural issues. It really hints at just how vital hip and pelvic exercises are; honestly, it would be a great idea for everyone to weave them into their regular routine.

rustybadger42 said:I wouldn't know how similar the exercises are since I don't do Pilates.
The stuff I do at home is just meant to complement what I work on with my therapist.
The point is—through these exercises, you can regain that sense of conscious control.
But for the subconscious side of things, you really need a therapist and active therapy.

Honestly, that should be the whole point of any kind of recreational activity. Unfortunately, it rarely works out that way.

So, what does "active therapy" and working on the subconscious actually look like? I’m genuinely curious about the theory behind it, but it feels like it's impossible to get any real, concrete information without traveling all the way to Brežice.🤷

If it stays this vague, then half the posts on this thread are basically just glorified advertisements rather than actual substance.

Pilates? Well, one of its primary goals is actually to correct your posture.

wearyotter81 said:Honestly, that should be the whole point of any kind of recreational activity. Unfortunately, it rarely works out that way.

So, what does "active therapy" and working on the subconscious actually look like? I’m genuinely curious about the theory behind it, but it feels like it's impossible to get any real, concrete information without traveling all the way to Brežice.🤷

If it stays this vague, then half the posts on this thread are basically just glorified advertisements rather than actual substance.

The goal of recreation is fun. Any mental or physical well-being you get from it is just a positive side effect. But no—that often fails if we ignore our own actual capabilities and current condition, choosing instead to focus solely on chasing results. That’s when you start seeing spasms, those "unexplained" pains, and things like that.

The whole idea here is to regain awareness of those subconsciously tense muscles that mess up your movement system and, ultimately, your posture. In principle, these exercises speed up the effects of active therapy and sharpen proprioception at a conscious level. The nature of SMA is such that you can't change it on your own—so there's really no point debating it without the therapist present. Every one of us has a unique pattern of consequences from bad habits, which is why this approach has to be individualized. I can tell you that the areas of my body where I felt the impact of poor posture have been re-sensitized, bringing back a sense of proper proprioception.
I'm talking about effectiveness—about how to fix postural issues and why standard methods just don't cut it.

quietpilot87 said:In my book, this is a genius video—honestly essential viewing for anyone dealing with posture issues:

Aside from the fact that I absolutely love this guy, 😍

Sitting isn't the issue—not when your core is strong, your hips are mobile, and you're regularly stretching out your hip flexors.
Just sitting won't fix the problem, even if you've got the most expensive stability ball on the market.

Swimming helped me get through the acute phase, but long-term? Not much of a fix. So, I'll say it again like a broken record—weights, weights, and more weights, done with control (obviously check with your doctor first). Also, work those hip flexors (dancing, hula hooping, sex, whatever gets it done). Clean up your diet, fix your gut health, and ditch anything that causes bloating. It's all part of the same package.
And don't go wandering off the path, because the pain always finds its way back (trust me, I've been there).

What is this specific one even talking about?.. if the solution was just "bang bang," everyone would be healthy.
Hyperlordosis caused by colon inflammation... please.