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Strength at home

Kyphosis exercises for seniors: a spine-strengthening routine

Built from the exercise programme in the SHEAF trial (Study of Hyperkyphosis, Exercise and Function), where adults aged 60 and over who did physiotherapist-led classes three times a week for 6 months reduced their upper-back curve by about 3 degrees. Do it three times a week. If you have osteoporosis or have had a spinal fracture, check with a physiotherapist first, keep the back lifts to short holds, and leave out anything that rounds your back.

30 minBeginner13 movesA bench or box · A wallHip flexors · Neck · Back · Shoulders · Abs · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoHold a counter if you likeHarder: Standing band hip flexion
  2. Thoracic rotation5 each side
    Beginner · 3D demoSeated or standing, arms crossed on your chestHarder: Reverse lunge with rotation
  3. Breath reach5 breaths
    Beginner · 3D demoLet your ribs widen as you breathe in

Posture practice

  1. Chin tuck5 holds of 3 to 5 s
    Beginner · Neck · 3D demoGlide your head straight back, eyes levelEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Seated upper-back lift (sit tall, shoulders back)5 holds of 3 to 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSit tall near the front of the chairEasier: Elbows backHarder: Prone Y-T-W raises
  3. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoA small range is fine if your back is very curvedHarder: Prone Y-T-W raises

Floor strength

2 rounds · Rest 60 s between rounds

  1. Bird dog, one limb at a time8 each arm and leg
    Beginner · Abs, Back, Glutes · 3D demoMove on to the full bird dog, 8 each side, when you are steadyHarder: Bird dog
  2. Low cobra (Bhujangasana)5 lifts, held 3 to 5 s
    Beginner · Back, Chest, Shoulders · 3D demoLift with your back, not your arms, and keep your hips down. Harder: the locust poseHarder: Cobra pose (Bhujangasana)
  3. Prone Y-T-W raises5 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoRest your forehead on a folded towelEasier: Wall angelHarder: Bent-over reverse fly
  4. Side-lying Open Book Rotation8 each side
    Beginner · 3D demoPause for 2 s at the end of each turnHarder: Reverse lunge with rotation
  5. Side-lying leg raise8 each side
    Beginner · Hip abductors, Glutes · 3D demoLead with the heel, leg slightly behind youEasier: Lateral band walkHarder: Lateral band walk, band at the feet

Cool-down

  1. Doorway chest opener2 holds of 30 s each side
    Beginner · Chest, Shoulders · 3D demoElbow at or below shoulder heightEasier: Elbows backHarder: Fish Pose (Matsyasana)
  2. Standing Quad Stretch30 s each side
    Beginner · 3D demoHand on the wall for balanceHarder: Face-down quad and hip flexor stretch with a strap

Tips

  • Do it three times a week, as in the trial. The trial ran for 6 months, and some of the improvement faded in the 6 months after the classes stopped, so keep going.
  • Work up to a "somewhat hard" effort over about 6 weeks, as the trial did: first add holds and repetitions, then a light band or small weights.
  • Practise standing and sitting tall at least three times a day; that was the trial's home programme.
  • With osteoporosis or a past spinal fracture, ask a physiotherapist before you start, keep the back lifts to 3 to 5 holds of 3 to 5 seconds, and leave out sit-ups, toe touches and roll-downs.
  • If getting down to the floor and back up is not safe, do the warm-up, posture practice and cool-down standing or seated, and use the chair exercises workout in place of the floor block, adding band rows, 8 to 12 reps.
  • The trial took people who could walk a block, climb stairs and stand up from a chair without using their arms. If that is hard, start with the chair workout and the balance routine.
  • See your GP before carrying on if you notice new back pain after a minor fall, bend, lift or cough, or if you lose height.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the kyphosis exercises for seniors: a spine-strengthening routine take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.