Hunchback & Kyphosis Fix
Reduce a rounded upper back and hump by restoring thoracic mobility and mid-back strength.
A complete follow-along program to reduce excess thoracic rounding (kyphosis), the structural cause of a hunched upper back and neck hump. You will restore lost extension in the upper spine, open a tight chest, and rebuild the mid-back muscles that hold you upright.
Get every program for $149/year
All 65+ programs included. Less than a single PT session.
Start Pro AnnualStart monthly instead - $19/monthCancel anytime · HSA/FSA accepted · 30-day money-back guarantee
Prefer lifetime access to only this program?
Buy This Program Only, $97Not sure this is the right program? Take the 7-question quiz
Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 17 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 17 minutes. Weeks 5-8: 9 exercises, about 19 minutes. 6 new exercises come in, 3 drop off. Weeks 9-12: 9 exercises, about 19 minutes. 5 new exercises come in, 5 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Do these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Your routine each session
- 1Static Back
- 2Thoracic Extension (Foam Roller)
- 3T-Spine Rotation
- 4Cat-Cow
- 5Pec Minor Stretch
- 6Doorway Chest Stretch
Short on time? Do just Thoracic Extension (Foam Roller), T-Spine Rotation, Cat-Cow, Doorway Chest Stretch (about 8 min).
Phase 2ProgressionDo these 9 exercises each session, about 19 minutes. 6 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 19 min
Do these 9 exercises each session, about 19 minutes. 6 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 19 min
Your routine each session
- 1Thoracic Extension (Foam Roller)
- 2T-Spine Rotation
- 3Cat-Cow
- 4Wall Angels New
- 5Scapular Wall Slides New
- 6Band Pull-Apart New
- 7Face Pulls (Resistance Band) New
- 8Cervical Retraction New
- 9Upper Trap Release New
No longer in your routine: Static Back, Pec Minor Stretch, Doorway Chest Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Cat-Cow, Wall Angels, Scapular Wall Slides (about 8 min).
Phase 3StrengthDo these 9 exercises each session, about 19 minutes. 5 new exercises come in, and 5 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
9 exercises
about 19 min
Do these 9 exercises each session, about 19 minutes. 5 new exercises come in, and 5 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
9 exercises
about 19 min
Your routine each session
- 1T-Spine Rotation
- 2Cat-Cow
- 3Wall Angels
- 4Scapular Wall Slides
- 5Prone Y Raise New
- 6Prone T Raise New
- 7Bear Crawl Position New
- 8Standing Arm Circles New
- 9Overhead Reach with Squat New
No longer in your routine: Thoracic Extension (Foam Roller), Band Pull-Apart, Face Pulls (Resistance Band), Cervical Retraction, Upper Trap Release. You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Cat-Cow, Wall Angels, Scapular Wall Slides (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Supine Groin Progressive.
Do any of these sound familiar?
- A visible rounded hump in your upper back or at the base of your neck
- Shoulders that roll forward and a chest that feels collapsed
- Upper back and neck stiffness, especially after sitting
- Looking shorter or hunched in photos and the mirror
- Tension headaches and mid-back aching that returns every day
Why this happens
The root causes behind hunchback & kyphosis fix.
- Hours of sitting and screen time that train the spine into a forward-rounded shape
- Tight chest and front-shoulder muscles pulling the shoulders forward
- Weak, lengthened mid and upper back muscles that can no longer hold you upright
- Stiff thoracic spine joints that have lost their natural extension
- Forward head posture stacking on top of the rounding (the two feed each other)
Why this works
Kyphosis is mostly a mobility-and-strength problem: a stiff upper back, a tight chest, and weak mid-back muscles. This program restores thoracic extension, opens the chest, and rebuilds the muscles that hold you tall, addressing the rounding at its structural root rather than just reminding you to sit up straight.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
16 more videos included with purchase.
Unlock all 18 exercises
One-time payment - Lifetime access - 30-day money-back guarantee
Unlock all exercises, $97Frequently asked questions
Is kyphosis the same as a hunchback?
Hunchback is the everyday word for excess thoracic kyphosis, an exaggerated forward rounding of the upper back. This program targets that rounding directly.
Can posture exercises really reduce a hump?
For the common postural type, driven by tight muscles and a stiff, weak upper back, consistent mobility and strength work can noticeably reduce the rounding and the look of the hump. Structural causes such as age-related vertebral changes improve less, but still benefit from mobility and pain relief.
How long until I see a change?
Most people feel looser within a week or two. Visible posture change usually takes 4 to 8 weeks of near-daily practice.
Do I need any equipment?
A foam roller and a light resistance band help for a few drills, but most of the program needs only a wall and the floor.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 18 follow-along videos targeting the thoracic spine, mid-back, and chest
- A clear daily order so you always know what to do next
- Thoracic mobility drills to restore the extension you have lost
- Strength work for the mid-back muscles that hold you upright
- Chest and front-shoulder stretches to stop the forward pull
- Pairs with the Rounded Shoulders and Neck Hump programs for the full upper-body chain
HSA/FSA accepted · Secure checkout via Stripe
Not sure this is the right program? Take the 7-question quiz
30-Day Money-Back Guarantee
Not happy for any reason? Full refund, no questions asked.