Preview Hyperkyphosis Exercises & Routines

Exercises
Daily Routines

Hyperkyphosis Exercises

1-HYPERKYPHOSIS THEORY
EXPLANATION

2- FULL HANGING- LONG & SHORT

Aim: Elongation of the spine
Equipment: wall-bar or over the door chin bar
Sets and repetitions: 1 set x 10 repetitions max

3- FULL HANGING- PENDULUM

Aim: Elongation of the spine
Equipment: wall-bar or over the door chin bar
Sets and repetitions: 1 set x 10 repetitions max

4-FULL HANGING- DOUBLE
KNEES TO CHEST

Aim: Elongation of the spine
Equipment: wall-bar or over the door chin bar
Sets and repetitions: 1 set x 10 repetitions max

5- FULL HANGING SINGLE
KNEE TO CHEST

6.1-hyperkyphosis-semi hanging

Aim: Elongation of the spine
Equipment: wall-bar or over the door chin bar
Sets and repetitions: 1 set x 10 repetitions max

6.2- SEMI-HANGING-BASIC

Aim: Elongation of the spine
Equipment: Wall-bar or over the door chin bar
Sets and repetitions: 4 sets x 5-10 repetitions max

6.3- SEMI-HANGING-SEATED IN SLING

Aim: Elongation of the spine
Equipment: Wall-bar or over the door chin bar, Series Steel green elastic band (you can find in my store)
Sets and repetitions: 4 sets x 5-10 repetitions max

6.4- Semi-hanging-advanced

Aim: Elongation of the spine
Equipment: Wall-bar or over the door chin bar, pink/light green elastic band (you can find in my store)
Sets and repetitions: 4 sets x 5-10 repetitions max

6.5- semi-hanging
-sitting and reaching

Aim: Elongation of the spine
Equipment: Wall-bar or wall, chair/stool
Sets and repetitions: 4 sets x 5-10 repetitions max

7- 50 pair

Aim: Elongation of the spine and beginning 3D corrections
Equipment: Wall-bar
Sets and repetitions: 4 sets x 5-10 repetitions max

8-HYPERKYPHOSIS Prone on KNEE

Aim: 3D corrections
Equipments (can be purchased in my store):
Using wall bar: Traction and velcro belt
Using door anchor: Steady frame to attached the traction belt around or simply using the door with door anchor
Sets and repetitions: 4 sets of 10 corrective breaths

9.1- SUPINE ACTIVATION

Aim: 3D corrections
Equipments (can be purchased in my store):
Using wall bar: Traction and velcro belt, rice bags, 2x8' poles or 1x 36" dowel, (2 yoga blocks optional under the elbows)
Using door anchor: Steady frame to attached the traction belt around or simply using the door with door anchor
Sets and repetitions: 10-15 min or 4 sets of 10 corrective breaths

9.2- HYPERKYPHOSIS SUPINE

Aim: 3D corrections
Equipments (can be purchased in my store):
Using wall bar: Traction and velcro belt, rice bags, 2x8' poles or 1x 36" dowel , (2 yoga blocks optional under the elbows).
Using door anchor: Steady frame to attached the traction belt around or simply using the door with door anchor
Sets and repetitions: 10-15 min or 4 sets of 10 corrective breaths

10-HYPERKYPHOSIS- PRONE ON STOOL

Aim: 3D corrections
Equipments (can be purchased in my store):
Using wall bar: Traction and velcro belt, rice bags, 4-6" stool, supportive rollers are optional.
Using door anchor: Steady frame to attached the traction belt around or simply using the door with door anchor
Sets and repetitions: 10-15 min or 4 sets of 10 corrective breaths

11-HYPERKYPHOSIS- SITTING VARIATIONS: WITH WALL BAR, WITH POLES AND WITH THERA-BAND PULL OUT

Aim: 3D corrections
Equipment:
Basic: 18-22" stool or chair, wall-bar, in front of a wall or in front of a table
Variations: Use of thera-band, use of 2 poles 7-8' height
Sets and repetitions: 10-15 min or 4 sets of 10 corrective breaths