This extreme rounding over is called hyperkyphosis and, just like hyperlordosis (or a swayback), is to be avoided. But some kypohosis is good.
I wasn't alone. There were three of us in the clinic with 'flatback', and we were all meant to build up the appropriate muscle, which, we were told, will take several months of work. The exercise we were given was to take a fabric-covered foam wedge and place it between our shoulder blades, then use a very heavy-duty band to push out the wedge as hard as possible.
|Wedge placed snugly between blades|
|Pulling on the band as tightly as possible|
|Side view - brought to you by the letter "S" |
(only it's backwards on my body)
To do the cat, one must go onto their hands and knees. Knees are shoulder width apart, as are the hands with fingers spread wide. The back should be as neutral as possible - not slumped at all.
Press up from the middle of your shoulder blades, as if there is a string pulling upwards, as high as possible and without moving any other part of the body escept the head, which bends down. Hold for 6 full seconds, come back to the neutral position and repeat for 12 in all. Take a break, then do 2 more sets for a total of 3 sets.
*note that this exercise was prescribed to me for my particular scoliosis, and it might not be appropriate for others.
|A perfect cat poseur|