Dr Ramesh Katewa

Rounded shoulders and a hunched upper back, or kyphosis, develop from tight chest and lat muscles paired with weak mid-back, deep neck flexors, and serratus.

Hours of desk or phone use let gravity pull you forward. It often brings neck strain, shoulder pinching, shallow breathing, and headaches.
Physiotherapy targets the pattern: stretch pecs and lats, mobilize the thoracic spine with foam-roller extensions, and strengthen scapular stabilizers using band rows, wall slides, and prone Y-T-Ws.
Add chin tucks for neck alignment and core work for support. Daily posture cues and ergonomic tweaks lock in changes.

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