Fix Your (Rounded Back) Posture – Correcting Kyphosis

Addressing a rounded back is not something you see done very often.

Many promise to make changes on a kyphosis, few actually make it a functional transition.

Try this technique and you’ll notice the difference you may not be seeing elsewhere in the fitness industry.


Oh, hey. How’s it going? I’m gonna show you guys how to fix your kyphosis.

I’m Naudi Aguilar here yet again with another tutorial. And I’m gonna show you guys a way that’s actually gonna work. There’s … if you go on YouTube … you know, the problem with the internet nowadays is that you have an influx of so much information that it’s hard to decipher the gems from the garbage that exists online. And you’ll see any videos that relate to a forward head that have millions of views on them, and you know, most of the time you look around at people and they’re still operating with the forward head or with their kyphosis or their internally rotated shoulders.

My goal with this YouTube channel is to actually give you guys techniques that will work, not something that you just do and then it not work and then you eventually lose faith in all … in the ability to change yourself. I’m actually trying to give you guys hope. And the goal that I’m gonna show you guys a technique that isn’t typically seen too much in the industry. It probably hasn’t been used. And what we’re gonna do, I’m gonna show you how to actually engage your thoracic spine muscles in a particular way that’s actually going to pull you out of that kyphotic state.

It’s a pretty sweet technique. I hope that you guys share it with your friends so that way, this video gets pushed ahead of the videos where the techniques clearly don’t work. I know for some of you guys, it may not sound crazy that you have somebody who’s pushing six packs one minute, and then pushing how to correct kyphosis the next minute but there’s a specific problem for that.

So, I’m hoping that after I show you guys this technique that you will share this with your friends, that you will click like on it. This helps gain the traction for this company, but not just for this company, but this helps gain traction for an internet that’s flooded with nonsensical information that doesn’t work. And then it helps actually perpetuate information that does work.

So, first and foremost, what I’m gonna be doing is covering, again, this active component to addressing a kyphosis. Most of the time when people are in a kyphosis and they try addressing it, they’ll be doing like lat stretches. They’ll be doing things to release their abdominals and those things are all fine but at some point, the brain has to connect to the actual changes that you’re trying to make. There needs to be some kind of an active component to the changes going to be made. And that’s what we’re gonna cover right now is an active component of it, okay?

So, really what I want you to think of is that all a kyphosis really represents is a posterior ribcage shift. I mean, there’s multiple things to it but at a basic level, it just means that your ribs are going backwards like this. So, as you guys see me going like this, and I’m fighting against that bag, you’ll notice that my thoracic spine begins to shift posteriorly. If I actively tell myself, “Fight against this pressure with your spinal muscles”, this is what I’m going to do. Okay?

Now, what if I think about doing the exact opposite? If I come here, and this pulls me into a kyphosis, then what might I end up doing? I might fight myself forward with my t-spine to send me into that thoracic extension. Now, it’s a little bit awkward because you’re kind of falling … you have to kind of fall forward to do this. So, what I’m gonna have you guys do when you practice is, you have to find a pulley that’s gonna be operating from above. I’m gonna actually come underneath this pulley machine here. I’m gonna do my best to be directly underneath it. Is that about right there? Good.

And what I’m gonna do is just emphasize doing this. I’m gonna retract my abdomen, and then I’m going to breathe, and you guys will see it. As I breathe in, I’m gonna start to create a thoracic extension, maybe even a little bit of thoracic hyperextension. That’s fine. If you use power of posture principals with retraction, the intro of abdominal pressure that you learn in there, then this should come as pretty intuitive. But, if you haven’t learned that kind of stuff, just think about retracting your abdomen, expanding your ribcage while you’re here, and then just holding that tension through this range of motion as you’re laying here.

Start with light weight, and increase the weight. I know it seems like a very simple technique that may not work but if you try it, you will begin to feel … if you try it and you execute it well, you will begin to feel your thoracic spine muscles burn in ways that you’ve never felt them burn before. And within time, what you’re gonna notice is that your structure will begin to become more upright. You’ll notice the thoracic extension get fixed a little bit better, and that your kyphosis will be less of a preset.

The whole point is here that I’m trying to change you at an unconscious level. If I traumatize the tissues enough in this context, the right way, eventually your nervous system is going to wire in that pattern and you will change your biomechanics.

I hope you found this video to be informative. Please share it. There’s a lot of gunk on the internet nowadays. There are millions of people posting things that probably shouldn’t be posting things because they never actually showcase themselves fixing your kyphosis. If you guys go on my social media, you can actually see real clearcut evidence of us making changes on human bodies. And this is something that you don’t see in the industry. Lots of people making claims with their training but nobody actually following through.

For me, it’s my civic duty to follow through on what I’m claiming to do. If I tell you that there’s going to be a kyphosis that you’re going to get addressed with a technique, it’s because this is actually going to push you in the direction that you need to. So please, share the information out to the people. People need this information, and they don’t even know that it’s available. It’s not the same … it’s one thing to sell a product. It’s another thing to follow through on what you’re selling, and that’s what Functional Patterns is really about here.

Anyway, I hope you guys are all well. This is Naudi Aguilar at Functional Patterns reminding you to training intentionally, and not habitually. Take care.



  1. Ulyssa April 2, 2018 at 9:43 pm - Reply

    Can you tell me how I can perform this from the Pilates Cadillac or the Reformer tower? Kyphosis is the #1 issue with my clients.

  2. Jo April 2, 2018 at 11:23 pm - Reply

    Hi Naudi, thanks for this video. I wonder if you might have any suggestions for how to replicate this motion using equipment at home? Thank you!

    • William Menzies April 5, 2018 at 11:58 pm - Reply

      Hey Jo,

      Join our online community on Facebook and put your question there. We have thousands of members I’m sure some have experienced and resolved a similar issue.

      The FP Team

  3. Doug Stone April 3, 2018 at 6:24 am - Reply

    How can I find a strap like that?

  4. Lois Schultz April 5, 2018 at 8:17 am - Reply

    This guy is the real deal. His knowledge has put me on a track to a healthy back.

Leave A Comment