BWS-Aufrichtung

BWS-Kyphose & Rundrücken

Dauerhaftes Vorneigen fixiert die BWS in Beugung und belastet HWS und LWS.

KLINISCHES BILD

Typische Symptome

Spannungsgefühl zwischen den Schulterblättern und Atemenge

DRINGENDE WARNUNG

Zu vermeidende Bewegungen

✗ Zusätzliche Beugebewegungen der BWS

💡 PHYSIOTHERAPEUTISCHER PRAXISTIPP

Nutzen Sie Schaumstoffrollen für gezielte BWS-Streckübungen.

STUFENWEISE ABFOLGE

Verschriebenes Übungsprotokoll

7 EXERCISES

Clinical back pain images demonstration - THORACIC ROTATION OPENER

THORACIC ROTATION OPENER

🎯 T-Spine & Rib Expansion

Upper Back & Thoracic 3 mins • 5s

Open Book (Seitlage BWS-Rotation)

Restores upper back rotational range of motion while expanding the anterior chest and costal ribs.

T2-T3 T3-T4 Thoracic Facet Joints Pectoralis Major & Minor +1

Clinical back pain images demonstration - T-SPINE FOAM ROLLER EXTENSION

T-SPINE FOAM ROLLER EXTENSION

🎯 T3-T9 Kyphosis Reversal

Upper Back & Thoracic 2-3 mins • 10s

BWS-Streckung auf der Faszienrolle (Foam Roller)

Reverses hunching and Dowager’s hump by mobilizing stiff mid-thoracic extension segments.

T3-T4 T4-T5 Thoracic Erector Spinae Interspinous Ligaments +1

Clinical back pain images demonstration - WALL ANGELS POSTURAL RETRACTOR

WALL ANGELS POSTURAL RETRACTOR

🎯 Lower & Mid Trapezius

Kräftigung 2 mins • 2s

Wall Angels (Schulterblatt-Aktivierung an der Wand)

Strengthens weak lower and middle trapezius while activating the serratus anterior to correct rounded shoulders.

C6-C7 C7-T1 Lower Trapezius Middle Trapezius +1

Clinical back pain images demonstration - MCKENZIE CERVICAL RETRACTION

MCKENZIE CERVICAL RETRACTION

🎯 C1-C7 Tech Neck Reset

Cervical Spine 2 mins • 5s

Chin Tucks (HWS-Kinn-Rückzug gegen Handynacken)

Re-aligns the cervical spine (C1-C7) and strengthens deep neck flexors to relieve forward head tech neck.

C2-C3 C3-C4 Longus Colli Longus Capitis (Deep Neck Flexors)

Clinical back pain images demonstration - PRONE Y-T-W SCAPULAR ENDURANCE

PRONE Y-T-W SCAPULAR ENDURANCE

🎯 Posterior Retractor Corset

Kräftigung 3 mins • 3s

Y-T-W in Bauchlage (Schulterblatt-Stabilisatoren)

Clinical physical therapy sequence that builds postural endurance in the scapular retractors and rotators.

T1-T2 T2-T3 Lower Trapezius Middle Trapezius +2

Clinical back pain images demonstration - DOORWAY PEC MINOR OPENER

DOORWAY PEC MINOR OPENER

🎯 Rounded Shoulder Correction

Mobilisation 2 mins • 30s

Brustmuskel-Dehnung im Türrahmen (Pectoralis minor)

Opens the anterior shoulder girdle to eliminate forward shoulder pull and restore upright rib posture.

C7-T1 T1-T2 Pectoralis Minor Pectoralis Major +1

Clinical back pain images demonstration - SEATED CHAIR T-SPINE WAVE

SEATED CHAIR T-SPINE WAVE

🎯 Costovertebral Mobility

Desk Relief 90 secs • 3s

Katze-Kuh im Sitzen (BWS-Fokus)

Quick and discreet thoracic mobilization sequence designed specifically for desk workers and office chairs.

T1-T2 T2-T3 Thoracic Erector Spinae Rectus Abdominis +1

CLINICAL QUESTIONS & ANSWERS

Häufig gestellte Fragen: Rundrücken (BWS)

Q Can thoracic posture exercises reverse upper back curvature?

Yes. Functional kyphosis caused by postural habit and muscle weakness responds rapidly to thoracic extension over a foam roller and strengthening the lower trapezius with Wall Angels and prone Y-T-Ws.

Q Why does upper back slouching cause shortness of breath?

A rounded thoracic spine compresses the anterior ribcage, restricting diaphragm descent and rib cage excursion, reducing vital lung capacity by up to 30%.

WISSENSCHAFTLICHE LITERATUR

Peer-Review Evidenz & Leitlinien

•
"Thoracic Mobility and Respiratory Function in Postural Kyphosis" — European Respiratory & Spine Journal (2023).