Question
Hello,
I am a 25-year-old female and I have a slight sway back posture that I am trying to correct. It has resulted because of years of sitting crooked and in bad posture. The Main problem is my thoracic rigidity i.e. I can bend forward from the thoracic region of my spine but not backwards. As you know is the case in such postures my thoracic is in an exaggerated C-shape with my pelvis swooped forward and in posterior tilt. I want to correct my thoracic, which is in perpetual, pronounced flexion. I have tried yoga for 2 years but my bad alignment stays. I know it抯 not just a case of weak back muscles but flexibility because my thoracic in backbends just doesn抰 move at all and strains my lumbar back. I even tried lying on my back hanging off the edge of my bed against gravity but my thoracic just didn抰 budge!
I understand a slight C-shape is normal but how do I correct the excessive? Is this condition permanent? Just for your note I am working on hamstring flexibility and hip flexor strength (with straight leg raises) too.
In a nutshell again I want to make my thoracic more flexible in extension (not flexion).

Thank you,
I抎 appreciate all your help,
Take care.

Answer
Dear Priya,

First, if your "hyperkyphosis" or exagerated thoracic curve might be congenital.  In other words, it may be something you inherited from your parents.   Also, some people have a condition called Scheuermann's.  It is a congenital hyperkyphosis that also is associated with mild arthritic changes to the spine.  Simpele x-ray can rule this out.   If you have Scheuermann's, there is nothing you can do to change the curve (nothing we know of, at least).    Otherwise, consider getting some joint manipulation and mobilization by a chiropractor.  It may help you feel more limber in the thoracic spine.   It should improve the range of motion.   The chiropractor can also do some soft tissue mobilization and dynamic extension training (usually sports chiro's have these skills) to assist with ranges of motion.   Odds are that you need to strengthen your hamstrings, not stretch them...and odds are that you need to make your hip flexors more responsive to lengthening.   Stretching your hams and doing leg raises will, theoretically, only serve to increase your thoracic curve.   

'Hope this helps.

Dr. G