Exercise Program for the Client with Kyphosis

Lifestyle Advice

Client needs to spend less time sitting at the desk. Recommend to have 1-2 short walks during the day (15-20min) and stand up for 2-5 min every hour.
Avoid excesive leaning forward. Improving posture while sitting at the desk is one of the most efficient ways to improve muscle balance. Must remember to
roll shoulders back, puff chest out, look up straight and maintain slight curve in spine

F 3 times a week
I Target HR 100-110 rpm. Average 3 sets 10-12 reps per exercise
T 60 min
T Muscular Strength/Endurance, flexibility

Initial Workout Routine:

Day 1
Warm-up:
Start with joint rotations in order to increase the secretion of sinovial fluid in joints. Then proceed to a 5 min cardio workout (rowing). Dynamic stretching
follow to activate the neural system (5-10 reps)
Nr Exercise Description Muscles Sets Reps Intensity Rest

Latissimus Dorsi, Teres Major,

Teres Minor, Posterior Deltoid,
1 T-Bar Row Brachialis, Pectoralis Major, 3 12 67-70% 90 sec
Trapecius, Romboids,
Infraspinatus

Trapezius, Rhomboids,
2 Bent Over Lateral Raises Infraspinatus, Teres Minor, 3 12 67-70% 90 sec
Posterior Deltoid, Latteral Deltoid

Upper Trapezius, Levator

3 Shrugs 4 15 67-70% 90 sec
Scapulae, Rhomboids

Paraspinal Erectors, Gluteus

Maximus, Semitendinosus,
4 Back Extension 4 15 67-70% 90 sec
Semimembranosus, Biceps
Femoris, Quadratus Lumborum

Cool-Down:
Cardiovascular 10 min - spinning light resistance followed by static stretches of all muscle group trained during the session.

1 PNF Stretching

2 Lateral Neck Stretching

Horizontal Adduction
3
Stretching
 4 Prayer Stretch

Day 2
Warm-up:
Start with joint rotations in order to increase the secretion of sinovial fluid in joints. Then proceed to a 5 min cardio workout (rowing). Dynamic stretching
follow to activate the neural system (5-10 reps)
Nr Exercise Description Muscles Sets Reps Intensity Rest
Trapecius, Infraspinatus,
Rhomboids, Latissimus Dorsi,
1 Bent-over Barbell Rows 3 15 67-70% 90 sec
Teres Major, Teres Minor,
Posterior Deltoid, Arm Flexors

Trapecius, Latissimus Dorsi,

Rhomboids, Biceps Brachil,
2 Front Lateral Pulldown 4 15 67-70% 90 sec
Brachialis, Brachiaradialis, Teres
Minor, Teres Major, Infraspinatus

Erector Spinae, Gluteus Maximus,

Semitendinosus,
3 Superman 4 10 67-70% 90 sec
Semimembranosus, Biceps
Femoris

Thoracic Spine Foam

4 4 20 67-70% 90 sec
Rolling

Cool-Down:
Cardiovascular 10 min - elliptical Cross Trainer followed by static stretches of all muscle group trained during the session.
1 PNF Stretching
2 Lateral Neck Stretching
Horizontal Adduction
3
Stretching
4 Prayer Stretch

Day 3
Warm-up:
Start with joint rotations in order to increase the secretion of sinovial fluid in joints. Then proceed to a 5 min cardio workout (spinning). Dynamic stretching
follow to activate the neural system (5-10 reps)
Nr Exercise Description Muscles Sets Reps Intensity Rest
Trapezius, Infraspinatus, Teres
Minor, Teres Major, Latissimus
1 One Arm Dumbbell Row 4 15 67-70% 120 sec
Dorsi, Posterior Deltoid, Brachialis,
Brachioradialis

Trapezius, Infraspinatus, Teres

Minor, Teres Major, Latissimus
2 Seated Row 4 15 67-70% 120 sec
Dorsi, Posterior Deltoid, Brachialis,
Brachioradialis, Pectorial Major

Erector Spinae, Gluteus Maximus,

Semitendinosus,
3 Weighted Superman 4 10 67-70% 120 sec
Semimembranosus, Biceps
Femoris
 Erector Spinae, Gluteus Maximus,
Semitendinosus,
4 Swimming 3 10 67-70% 120 sec
Semimembranosus, Biceps
Femoris

Cool-Down:
Cardiovascular 10 min - inclined treadmill walking followed by static stretches of all muscle group trained during the session.
1 PNF Stretching
2 Chin Tuck Stretch
3 Shoulder Tuck Stretch
4 Arm Reach Stretch

Conclusion
This program focuses on the strengthening of back muscles that will allow to better be able to counteract the forward pull on the spine for the Client with
Kyphosis. Furthermore, considering the age of the Client, progression with regards to intensity and possible weight progression will have to be carefully
planned. Target rate of 100-110 HR based on the considerable age was established.