Kyphosis describes excessive rounding of the upper back. While some curvature is normal, increased kyphosis creates neck strain, breathing restrictions, and shoulder problems. Mobility work focuses on opening the front body and extending the thoracic spine. Modern postures from device use accelerate kyphosis development. Counteracting these positions requires consistent attention. Get your personalized routine: Start your 14-day free trial Thoracic Extension Opening the upper back counteracts forward rounding. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. Chest Opening Tight chest muscles pull shoulders forward. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 58 Hold onto your elbow behind your head for a gentle stretch. Shoulder Mobility Shoulder position affects upper back curvature. JME 52 Hug one arm across your body for a gentle stretch. JME 55 Bring your hands together behind your back and extend for a shoulder stretch. Neck Alignment Forward head posture accompanies kyphosis. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest JME 3 Tilt your head left then right toward your shoulder Lower Spine Support Lower back mobility supports upper back positioning. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 94 Slowly bend forward and reach your hands toward the floor. Postural Habits Exercise alone is insufficient. Change how you sit, stand, and use devices. Frequent position changes matter more than perfect posture. Build extension into daily movements. Kyphosis Correction Programming simplmobility provides extension-focused mobility routines. 2-3 minute sessions counteract rounding postures. Start Your Free Trial