A.Necessary stretching exercises for Kyphosis-lordosis posture.

     Stretch for extensors muscles of the head (top part of trapezium):

1.Lie on your back, bended knees, feet fended, hands on your abdomen, shoulders relaxed.2.Breath in.3.Pull your chin towards your chest that way that neck becomes leveled (you will feel strong resistance and stretching in the back of your neck)3.Breath out.4.Keep this position for 5-30s. Breath normally.5.Slowly come back to your stating position.6.Repeat this at least 5 times. Some exercises doesn't require big range of motion to be effective. Don't rush it, keep your time.

    Stretch for top part of the muscle who extenses neck (m.erectus spinae):

1.Sit on the chair, relax your shoulders, keep your head straight, interlock your hands in front of you (in shoulder's high).2.Breath in.3.Spin your hands exterior (like in picture).4.Push your hands forward while pulling your chin towards your chest.5.Breath out.

6.Keep this position 5-30s. 7.Slowly come back to starting position while breathing in.8.Repeat at least 5 times.This exercise may be difficult to achieve perfectly first few times, but study how it must be done, and then you will get best result.

     Stretch muscle who flexes femur  (m.iliopsoas)

1.Lie on your back. Knees flexed, feet's fended, head - straight.2.Hug your femur with both hands and pull it towards your chest.3.Breath in.4.With other leg slowly slide towards straight position (do not curve you lumbar part of the spine)5.Breath out.6.Keep this position 5-30s. Breath normally.7.Slowly come back to starting position.8.Repeat same stretch with other leg.9.Repeat 4 times for each leg.This exercise i really enjoy doing day-to-day for myself. At first it can be a bit hard to do (high tension) but in the time you will be enjoying it i will have nice results in the postural changes.

B. Exercises for weak muscles.

      Exercises for abdominal and neck muscles:

(m.rectus abdominis and m.sternocleidomastoideus)

After these exercises you might feel a little pain in the muscles. These exercises may seem like very easy, but hey are medically designed no have biggest impact on the muscle, and not to damage your other functions. So when you try these exercises for the first time, don't "jump to high". Keep in mind that you wont get fast result if you rush it.

1.Lie on our back. Knees bended, feet's fended, head straight, lower back - pushed to the floor, arms at the side of the body, palms down.2.Rise your left arm from the floor, draw in your pelvis (belly).3.Slowly rise your head and shoulder from the floor until one shoulder and shoulder blade doesn't touch the floor. (without hands) 4.Breath in.5.Hold this position for 5-30s6.Breath out.7.Slowly come back to starting position. Breath normally.8.Repeat this with other side.9.Repeat this 3 time's for each side (you can do more if you are not tired)

1.Lie on our back. Knees bended, feet's fended, head straight, lumbar area of the back - pushed to the floor, arms at the side of the body, palms down. 2.Breath in. Abdomen must be tensed (hard).3.Slowly rise your head and shoulders while reaching right knee with your both hands until your left shoulder blade doesn't touch the floor.4.Breath out.5.Hold this position 5-10s.6.Breath out.7.Slowly come back to your starting position while breathing normally.8.Repeat this with other side. ( now reach other knee)9.Repeat this 3-5 times (depending of your fatigue)

1.Lie on our back. Knees bended, feet's fended.2.Cross your hands on the chest.3.Breath in.4.Tighten you abdomen.5.Slowly rise your head, and try to reach your right knee with your left shoulder, until your your shoulder blade rises from the floor.

6.Breath out.7.Hold this position 5-10s.8.Breath normally.9.Slowly come back to your starting position.10.Repeat this with other side.11.Repeat 3-5 times for both sides.

   Transversus abdominus muscle

1.Lie on our back. Knees bended, feet's fended, hands on the ears.2.Breath in.3.Slowly rise your left shoulder towards your right knee, until your shoulder blade rises from the floor ( no need to push further)4.Breath out.5.Hold this position for 5-10s. 6.Breath normally and slowly come back to starting position7.Repeat this for other side8.Repeat this 5-8 times for each side.

Neck flexing muscle (m.sternocleidomastoideus)

1.Lie on our back. Knees bended, feet's fended. Hold your arms and the lower part of the abdomen.Shoulders- relaxed, head straight.2.Breath in.3.Put one hand to your forehead.4.Try to reach your chest with your chin and with your hand make resistance (don't let to reach). (Head shouldn't move)5.Breath out.6.Try to hold this static position (while pushing and reaching) for 5-10s.7.Breath normally and slowly lower the resistance and reaching force.8.Repeat this 10 times. 

Do this training 2 times per day:

In the morning before breakfast In the evening 2h before sleep

KATHE MERA

Lat Stretch

Again, using a doorway or post, keep the hands just above hip level. Keeping the chest up and your back flat, push the butt back until you feel a stretch along the sides of your back. Hold for 15 seconds.

Good Morning Stretch

This is an excellent technique that focuses the stretch on the hamstrings rather than the low back. Stand up straight with the chest held high and the hands on the hips. From the starting position, push the butt back until you feel a mild stretch in the hamstrings. Remember to keep an arch in your back throughout the stretch! Hold for 15 seconds and repeat as necessary.

Seated Side Bend (Quadratus Lumborum) Stretch

From an upright, seated position place the fingertips behind the head. From this position, try to let the left shoulder/elbow lower down to the hip. Don't twist the spine! Make sure the trunk is erect for the entire duration of the stretch. Hold for 15 seconds, and then repeat on the opposite side.

3-4 fores tin bdomaada autes

Supine Bridge

Lie on your back with your legs bent to approximately 90 degrees and the feet flat on the floor. From the starting position, squeeze the glutes like you're trying to pinch a quarter and raise your vertebrae off the ground one at a time. Hold and squeeze at the top, then return under control to the starting position. Added bonus: Do this rapidly to music and girls may stick dollars in your shorts!

Chin Tucks

Lie supine with the head flat on the floor. From the starting position, tuck the chin towards the chest, but keep the head on the ground (e.g. don't let the suboccipitals and SCM take over the movement!)  Hold, relax, and then repeat as necessary.

Theraband External Rotations

These are performed exactly the same as the low pulley external rotations, but with a theraband instead.

Prone Cobras

Lie face down on the floor with your arms lying next to your torso with the thumbs up. Initiate the movement by squeezing the shoulder blades together and raising your upper chest a few inches off the floor.

A key point: as you come up, externally rotate your arms so at the midpoint your palms are facing down. Hold and squeeze at the top, then lower under control to the starting position. You'll be doing a set of these at two positions: 9 and 3 (arms directly out to the sides) and 10 and 2 (arms slightly forward of the previous position?kind of like Superman).

                                                                                                                          

9&3

10&2

Scap Pushups

This exercise is also known as a "Pushup Plus." Basically, it's a pushup without any movement at the glenohumeral or elbow joints. Get set up as if you were going to do a pushup, and then just allow your shoulder blades to retract without bending your elbows. You should drop about two inches toward the floor. 

To reverse the motion, protract the scapulae until you're back in the starting position. This exercise activates and strengthens the serratus anterior, a muscle that is crucial in holding the scapulae tight to the rib cage, thus preventing scapular winging.

Single Leg Knee to Chest on Foam Roller

Lie supine with a foam roller positioned directly underneath your spine (parallel to it) between your back and the floor. Posteriorly tilt the pelvis utilizing abdominal hollowing; this should flatten out the lower back (neutral spine) and allow you to maintain contact with the roller with your lumbar spine. 

Raise one knee to the chest while maintaining the flat back position. For most individuals, the actual movement approximates 90-135 degrees of hip flexion. A good trick is to place your hand on your abdomen during the movement to develop a better awareness of abdominal firing (as opposed to hip flexor firing).

Note: If you don't have access to a foam roller, you can pick up one of those pool noodles children use in swimming pools to stay afloat. You'll probably have to cut it in half, but it's important to have one of these items in place for sensory feedback.

Prone Bridge and Side Bridge

For the prone bridge, bend the elbow so your upper and lower arms make 90-degree angles, and make sure the elbows are placed directly underneath the shoulder. Brace your entire core area and keep your hips up and in-line with your legs and torso. For the side bridge, you'll only be bracing with one arm at a time. "Stack" the feet and keep your body in a straight line.