How to fix lordosis and kyphosis together
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- เผยแพร่เมื่อ 28 ก.ค. 2016
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This video is about How to fix lordosis and kyphosis together - บันเทิง
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4:44 first application
7:10 2nd application
8:32 3 application
After having developed lordosis due to a improper chair, these exercise fixed it for me in a couple of weeks! Try it after you have taken a shower and when you wake up for around 5-10 minutes. Also if you can feel your abs when doing just the standing excersize you are doing the proper thing!
how r u now? did u fix all posture problems?
how many weeks did it take? and how are you now?
What sort of chair was it? Was it too much or too little lumbar support?
Bad gaming chair
How many weeks?
I have been doing this twice a day (morning/night) for 4 days now and i already feel like its helping alot. My back is less tight and its way easier to have a good posture. If anyone doubts this works it definitely does for me. Just make sure you stay consistent and do it the proper way.
update?:)
This shit doesn't work stop giving hope to disable
@@bobjohn6022he is lying man😢
dude 100 percent correct on how I developed lordosis. I already had kyphosis and I tried to "sit up straight" like my doctor told me and all of the sudden I have lordosis too. and it's not comfortable to have both problems that's for sure. thank u for the video.
oh yeah and I also have hyperinflated lungs my Dr said after an x-ray. could this be because of kyphosis and lordosis?
does this really work? I am having both at the same time, too, and now finally think serious on how to fix this after figuring out how ugly my posture looked in suits. Just looked up for a little while and found this video. How long have you been practicing this until you see the different?
Katondra Kundalini yeah Breathing makes me almost instantly feel better more balanced and not like I'm losing control of my body. Breathing def helps
Same scenario.. Now i got a check mark (popping sternum out or not) to maintain normal lordosis instead of overxtending my lower back. Means a lot to me bro.. very handy tip!!
did this work for you?
I have kyphosis, scoliosis, and lordosis😪But im optimistic
Buddy how u doing now
same thing here tho
Same thing here but also knee and shoulder issues which are all related to the kyphosis.
same😵💫
@@eldontyrell4361 same 💀 literally so many issues.. my knees are the worst tho
Listen man thanks a lot you've freally helped after 1 week of doing these exercises.
The hardest thing is to be consistent. I sometimes forget to do these and I noticed my back goes right back to how it was. Super frustrating. These do work you just need to keep doing them.
i did the first one relief of pain was so instant thanks for this one
Just found out my back pain is caused by Baastrup Syndrome which is partly due to lordosis. Did these exercises and my back feels the best it has in a long time! Cheers.
makes me feel nice and good when i know tgere are more people with same problems with me
if your seeing these and have these problem i wanna tell you every things gonna be fine
You've got quality videos man, I've used a few of your vids to help myself, friends and family. Cheers from Toronto, Canada!
Awesome to hear Sam. Glad they have helped
An excellent video very informative.
Simple subtle changes to your posture made very clear.
Hows it going
Thank you so much.
Great job
For my own notes 6:00 to go straight to exercise
Wow thank you this helped so much!!
Great detailed video!
Thank you! :D
Doing these exercices feel great, I can definitely feel that it is helping. Thanks a lot.
Hows it going
Its challenging breaking the habbits😵
I love the way he explains .
Hows it going
Excellent video bro
Nice video....is the first position based on the Egoscue method? I have been doing "static back" for the past couple of weeks and it helps alot and is so relaxing.
Not a bad video, lot useful but i would recommend strengthening abdominal muscles and stretching quads (like lying on the back, shins under thighs - very painful one) and stretching psoas (it stretches alittle while doing that lying-back position but direct stretch is waaaaay more effective and may bring IMMEDIATE relief). Btw i saw many videos heere on YTB how to stretch it properly and correctly but i did not like it (knee pain while on knees) so i adapted it alille to bee more comfortable with it.. It is basically the same thing like being on the knees whilst doing it but standing and back straightest as possible
Looking for an easy exercise for my spine n kyphosis. Osteoporosis many compression fractures. This looks like a great starter routine for me
I almost didnt recognize him! The voice gave away though! Great vid 🎉
Thank you very much! :)
This is so helpful thanks
RESULTS TILL NOW?
will these exercises help correct swayback posture? and if yes how many times a day should i do these?
thank you
My condition of Lordosis is congenital, my mother has Lordosis too but hers is mild and not that obvious. While mine is truly obvious, severe and literally killing me. But I got Kyphosis when I was about 9 or 10 I guess, due to the way I sat. Is there any way to fix both of them?
Very good thanks
I have a question about pain. I noticed I have been getting a lot of pain in my upper back and neck. Specifically the spine, I work from home, I'm a crafter and I have to look down to see what I'm doing. I also have a bad habit of cracking my neck. It just relieved the pain instantly. Does it make it worse, help or does it make any difference at all? Should I do exercises to strengthen my upper body? And do posture devices actually help? Thx for the video btw! :)
Did you find a solution?
I've had 56° kyphosis, 54° lordosis and 11° scoliosis since I was a kid and I'm 18 yo now with no progress at all or if so, it's even worse.. Do these excercises actually work?? I've done it just now and it's like- EXTREMELY hard to breathe. Should I just keep going? Will it help? Please someone answer :((
i am an expert at sitting on chairs, and i can tell you that at 4:44 he is doing it completely wrong
Ok, Adolf...
Managed to fix kyphosis while playing guitar with "ergoplay" attachment that forced me to sit straight in any chair. When I saw that lordosis curve on my back, I realized what the name of the attachment meant.
My "ergo" really got "played".😂
Yo I have a question do you think doing pull ups is gonna help?
When it comes strength training can I have a split of addressing apt one day and kyphosis the next ?
So I totally have both exaggerations of my spine. I am a petite person and people always ask me if I am pregnant because my spine curves my pelvis and lower abdomen outward giving me the appearance of having a "baby bump." How often should I do these exercises everyday to help correct my alignment?
yes!!! same here.
go to a doctor
Should I stand up and try breathing like this as much as possible
Thanks for sharing.
Can APT lead to knees looking inward and legs looking bent all the time?
Yes it definitely can
I've been investigating exercises for the elderly and discovered a fantastic resource at Seniorcises (check it out on google)
Strength Side hello i feel nothing works for me , do i have to strenghten the hamstrings or something ? and i know doing abs are kot good to fix anterior pelvic tilt so what are my options ?
Serious question: I understand how this can help with kyphosis, but how dose this help with lordosis? Just wondering, great video tho, felt it instant when I tried it.
helps the muscles in your abdomen work together and compress to pull your pelvis into a neutral position
Sir i want to ask you one question
When i lay down on the floor with my leg straight...my low back not touches the floor...i can pass my hand from the place in between floor and my low back ..but when i fold my both legs towards chest then my low back fully touched the floor.
Is it is the case of lumber lordosis
I m having the the issue of low back stiffness and heavyness last from 2 years..
Pls reply
Can I do exercises preferably weighted from that position
Is it normal to breathe way better after doing exercises for kyphosis?
My doctor just told me I have lordosis and other issues cause my previous and lower back injuries and how to setup straight but it's incredibly painful and I'm only 26
Too Skepticool I’m 24 with the same problem it’s not cool smh
It is indeed painful but as you start correcting you are completely reshaping your spine and supporting muscles. Keep going. you can do it
Woah your lucky im 20 XD
@@not2shabby333 and i am 13
@@dietraoutlaw6173 Me too. I’m 23 and have been attempting to fix these issues since age 19 or 20. I’ve been going hardcore in the last 2 years. The pain is mostly located in a roughly circular area of my left mid/upper back, sort of below the shoulder blade, next to the spine itself. I believe that’s where the curve in my scoliosis is.
I used to get fatigued lower back extremely easily too just from leering over, like writing on a table, doing DIY, smoothing my dog. I bought a Roman chair/back hyper-extension machine, and doing both static holds in a starlight posture as though I’m standing, while holding weight or with a resistance band around my neck (looped under the machine), and also doing static holds in that same type of posture as though I’m standing, but sidewards on the machine so my hip is on the pad, with a dumbell in the hand of the arm closest to the floor, and also doing reps (not static holds) by touching the weight to be floor or almost on the floor then bringing them up by becoming straight as though I were standing up on the floor in normal gravity, has helped. I also do the same as the first exercise, as both static hold and normal rep based exercise, but with the hip/waist/groin pad moved higher, and feet turned out a bit more, push your hips into the pad and flex your glutes, this works the glutes. Strengthening glutes has helped.
Hasn’t helped the mid back/upper back/the kyphosis though. Only the QL (sort of inner ab muscles on the side of the spine that stop you from having one arm like dragging on the floor lol, keeps you vertical sidewards instead of front to back) and low back muscle have been helped by this, but it’s good. It also provides a traction/stretching effect to the whole back. It has reduced pain in my whole back but not affected the strength or angle of my actual kyphosis.
Try the hip flexibility follow along routine (it’s like 12 min long) from Tom Merrick on TH-cam, that really did free up my pelvis to be able to alter my pelvic tilt, that coupled with stronger glutes has been good for low back weakness/instability and fatigue/pain there.
With the hyper extension machines it’s important to not actually hyperextend your lower back, and do the movements slowly. You can experiment between holding weights, using bands, body weight, doing static holds (called isometrics I think, in the bodybuilding world) and also doing high reps. Start with light weights and bands especially if you don’t lift normally. You’ll probably feel a lot of tension in your legs, hamstrings, behind knees, calfs, I have bad knees but this hasn’t really aggravated them in any way. It’s similar to a deadlift in some ways, but without knee movement.
You’ll need to start stretching hamstrings if you do this hardcore like me, as they’ll get a pretty insane workout from this, even though it’s not what we’re training, the tendons gets pulled taught, I guess.
I have a foam roller and I place it like a bed pillow, sidewards, sort of just below my neck, laying down, and I put my hands sort of on the side of my head or cupped below it, and (not really using my hands to pull) pull my head down toward the floor, I exhale to unlock more stretch, you can still breath, but if you want more intense angle, you exhale and move to achieve it. I come back to a more normal laying down position, and do a total of 3 repetions, and then move the foam roller lower down by maybe 1 inch, like one vertebrae, and do the same again till I get to the lordosis part of my spine where it doesn’t work anymore as the shape you make your upper back in this stretch is already the shape of the lower back with lordosis and pelvic tilt. If you have the roller to high, it won’t be a satisfying stretch and you may feel flesh and joints sort of bunching up. What’s comfortable and effective is related to your curve of the kyphosis and lordosis, normal back people could stretch MORE vertebrae, could stretch further up and down the length of their back than someone with severe curve, mine is severe and so I cannot actually stretch that much of my back like this but it reduces pain for a while - not like some stretches where they literally only feel good while your actually doing them and they even feel worse than before after completion.
I’m at the point where I’m seriously considering getting a job, whereas for the majority of the past 4 years since I left school, I just haven’t been physically fit enough to be able to stand up for long periods of time. Some days my back feels “good” almost, generally days when I’ve done nothing at all or sometimes days when I used the hyperextension machine it sometimes did dumbbell rows (due to how messed up the shape of my body is sometimes rows just don’t seem to work properly, can’t turn on the right muscles, being misshapen alters your exercise form drastically, they used to work better in the past). My pain generally gets worse throughout the day, and is worst often when I’m walking the dog before bed, specifically in that upper mid back on the left, it’s a disgusting level of pain localised in a very small area and it makes no sense to me, nothing has ever helped it, even directly massaging it with balls and rollers. It’s so fatigued that it hurts, and I workout a lot so I’m used to tired muscles, it just comes out of nowhere after like 1 min of waking. I worry that if I had a job I’d have to quit as it would just flare up and I’d be sweating with discomfort for hours each day. That reminds me of school, it was nearly unbearable for me, it frayed my nerves and made me avoid anything to do with school, I’d come home, lay in bed, and my back would just spams and writhe around for minutes, it was so worn out.
As angry and sad and frustrated as I am due to my many related health issues (scoliosis, kyphosis, pelvic tilt/lordosis, the pain that they cause, bad shoulders, awful knees and flat feet), my pain has decreased. Remembering how bad it was, it was like living a nightmare, compared to now.
Best of luck to any of you suffering with these types of things. It’s so hard and confusing to fix.
I have lordosis and I was wondering after I fix it with these exercises well it be permanently fixed or do I have to still keep exercising like this everyday
Tried these exercises today and love them. I’ve also intuitively done a “core tuck” while standing sort of like the neck tuck but don’t know if it’s a good idea or not. Would it also be effective?
That's a good idea the neck tuck just don't pull a muscle those hurt bad! I also stand against a wall and lift my head high as I can sucking in with abs flexed and arms both together upward, hope that helps you
Hey Josh. I've been assessing my posture and notice that I actually have swayback. What could I do to help correct that?
Swayback is lordosis
These are interesting exercises, but I don't understand how you can engage your sternum and push it up while on your hands and knees?
Thanks! It's so helpful!
Brooo that's the first day and my back looks even more staight i did every exercise for like 20 minutes an exercise and i see results in first day thank you bro
Any update ?
Can a person with lordosis develop knock kness?..
How long does it take to see results?? I am 18
Anyone else’s mid back lock up doing these excercises?
How many time to see changes?
Started havin lordosis after having a muscle sprain of the back by stretching too far back on a chair, affected my posture. Hopefully this will help fix my back problems.
How are you doing now?
i hope this helps.. i knt do any lower body like lunges or squats because it burns.. but it just happend.. because i was able to do like 120 squats a day n no pain.. n now i can bearly handle 20
and how r u now? did u fix ur problem?
has it fixed your problem???
When you have lordosis, do you always stay and walk in that position or you just sometimes find yourself doing it?
All the time
спасибо
How do I fix this when I sit and laydown allot through out the day because of disability
I'm 18 and doing this now. Both having kypho and Lordo.
Only 5"6'. I am expecting my height to be 5"8' after doing this for a month or more.
update??
@@theo2714 I grew a small amount of centimeters. My posture went from curved to apmost perfectly straight.
@@SIlentZedrikMusic how many times per day?
Gghhhhghg
@@theo2714bro😮
Holy sht it is actually working I just tried it and I'm already seeing results
Bro any update plsssss🥺🥺
Yes, r u still alive?
If i do this, Do i need to do The Dead Bug ?
If i do this, Do i need to do The Dead Bug
i didnt get the sitting part. If that was wrong then how we're supposed to sit?
Red most of comments didn't find any one who have benefited from this in a long term...
Anyone know it it works
As a person who’s had both spinal issues at quite a young age: hopefully this helps.
Did it?
Need answers!^
Although I haven’t been constant with it: the fact that I’m keeping my neck much straighter than I used to has definitely helped.
Yo are you a teenager
@@cashoutmoneyi9338 I was then, I’m 18 now lmao.
this guy must be watching me i did everything he stated in the vid
nice
I play football and my left side is completely limited like range of motion everything and I didn’t know i was lordotic until one of my lectures and my lecturer told me I was
The best part is that you do not have to buy anything to fix it, like a foam roll for example
Lying on a foam roller with the entire spine pressed onto it and breathing is the ultimate for any back problems though...
So if we allready have both lordosis and kyphosis and our spine is allready curved even if we all older and don't grow up anymore we can make our spine go back into normal position ? Cause i thought we can only fix this while we grow up then our bones get lets say blocked in that position and u can't fix them anymore?
And how many times do you advice to do this practices and for how long?
HouseMusicWillNeverDie my mostly like my 3 months I think
instead of buying expensive braces, we can do this exercises.. regularly
How's your back now?
@@saifhaq8079 Did your back improve?
İ came here again
Did this solve the problem with lordosis guys ?
is having postural kyphosis and lordosis life threatening?
If it’s very severe possibly, like if your body looks like it’s folded over itself completely. You would be extremely short in that case, unlikely to be even like 5ft fall.
thanks you very much
No problem FifaBros
👌👍
Did it worked
Would you say it works when you have a Hollow back even on the X ray? I mean my bones seem to be in a lordosis position since years.
and how r u now dude? did u fix it?
@@szyszak9424 Nope
@@KungFuChopstick did u try exercising for weeks? u got any pain?
@@szyszak9424 Tbh i only stuck to it for 3 weeks and no i had no pain.. it felt a bit better so i assume if one does this for a long time it can help!
Who would imagine that laying down and put the neck in the right position would be so hard, I cant even breath and swallow. Any advise on that?
and how r u now dude did u fix it?
@@szyszak9424 No I didn't. I just couldn't do it. Not being able to swallow makes it impossible. I am not that bad, I've been going to the gym for 2 years now but I still have a lot of neck and back pain. Thanks for asking.
@@King-Park thanks for answer, I have a terrible neck pain whenever I sit, and worry what's my life gonna be if I cannot even sit without pain ;(
@@szyszak9424 What helped me a lot was this routine here th-cam.com/video/wQylqaCl8Zo/w-d-xo.html
Have you ever seem this routine before?
@@King-Park oh yeah I was doing it as well although my my forward head posture is caused by pelvic imbalance, I have very big anterior pelvic tilt and my upper back compensate and goes forward :(
Is it necessary to sleep on floor or bed is ok for the 1st exercise ?
Ideally you want to sleep on a firm bed. Too hard and too soft aren't ideal for someone with postural issues
Brian Phan Is it possible to correct rigid kyphosis ?
Definitely! If yours is developed from poor posture then it's a lot easier to reverse the effects. Ultimately it depends on the degree of curvature. In order to maximize rehab for kyphosis I suggest you do exercises to strengthen rhomboids, mid and lower traps. These muscles help retract your shoulders. Also look up kyphosis exercises to help re shape the spine. Most of these exercises require a foam roller
Brian Phan my lordotic curve doesn't get straight when I lie on floor , is that bad ? can it be reversed ?
dhairya parekh I'm assuming your lordosis curve is on the lower back region. If you're laying down with feet spread, then it's natural if there's a lordosis curve. If you bring your knees up and plant your feet on the ground then that should reduce the lordosis curve. Ultimately it's natural to have a lordosis curve when you're laying down. If you feel like your lower back has an excessive lordosis curve or it's causing you lower back pain then you can correct that. Let me know your thoughts
dude high asf
I can’t get my butt to touch my heels in that position on the floor???
This won't work if you have scheuermann's kyphosis or any structural kyphosis.
A lot of people have hyperkyphosis and hyperlordosis, the worst thing you can do is use those “lumbar support pillows” in your car or chair.
This may have made me lordosis worse
I was laid off coz of my bad posture.
Every one will think I am 6 months old pregnant. How can I fix this?
great fucking vid!
Like a lion or fu dog.
Double chin is a fair price for functional arms, legs and especially brain.
Works a lot better with some shrooms 👌🏾
Hows it going
6:00
4:34
How can you all believe that this works?There is no serious exercise here on the opposite muscles in order to fix the posture.
For real did anyone that tried this saw any imrovement?
Some of these exercises are the same ones my doc told me to do for my posture. I was a teen though and didn’t keep up with the exercises like I should have....
you should prolly google “yoga” lol
I have lordosis
U have both
This video is very exhaustive and verbose.
Just do proper planks everyday for 6 mins
My kyphosis just refuses to be straight in a plank🙄
This video is completely useless none of the exercises do anything
you are doing it wrong then.
doctors say you cant fix it.
That's there way of saying , buy our expensive anti inflammatories they are the best ...
Justin Maloney they’re wrong. Postural deviations can be fixed by exercises and repetitive motions
This is so annoyingly unhelpful
Does the first exercise really fix posture and does it really work . I need answer please
My neck got bent out
If i do this, Do i need to do The Dead Bug ?