Kyphosis: Effective Exercises to Improve Back Condition

Exercises using a bottle or foam roller: Lie on your back on a flat surface, placing a foam roller or a one-liter plastic bottle filled with water underneath you. Make sure the bottle is even and cylindrical. Begin to gently roll your back over the bottle, starting from the tailbone and moving up to the neck. This exercise significantly helps in stretching the spine and improving its flexibility.

Walking on shoulder blades to alleviate back pain and correct kyphosis: Lying on your back on the floor, start moving on your shoulder blades back and forth, mimicking 'walking'. This exercise aims to strengthen the back muscles and improve posture. Regularly performing such movements will help reduce discomfort and increase spinal mobility.