Here is your better posture practice guide (Version 30):
Version 30 notes: I have added instructions for using a back stretcher instead of a curved block, as well as instructions on how to do the reclining chest stretch on a bed (if you can’t get to the floor).

Here is your 1 page cheat sheet:

And here is a 1 page cheat sheet without floor poses (with reclining chest stretch in bed):

Here is another 1 page cheat sheet without floor poses (with standing chest stretch at a counter):

Practice Videos:

Here are two videos on the first and most important exercise, the reclining chest stretch:

With an UNblok Yoga Block:

With a “back stretcher”:

Here is a video on doing a chest stretch at a countertop (if you can’t get to the floor to do the reclining chest stretch, or you only have one yoga block):

Here is a video on allowing your breastbone to float up:

Here is a video on creating a mini bridge at the wall to strengthen your middle back muscles and, more importantly, strengthen your ability to find and use them effectively:

Here is a video on the mini bridge at the wall with the arms moved out of the way so you can see the rotation of the ribcage without obstruction (Don’t practice it this way; it’s just for illustration):

Here is a video on allowing your head to float up the wall:

How to Build Habits:

1. A brief (7 min read) article on how to build better habits: https://peterattiamd.com/using-atomic-habits-to-reach-your-health-goals/
2. A 2 hour podcast on how to build better habits: https://peterattiamd.com/jamesclear/

Props needed:

For the floor version of the first and most important exercise you will need a regular thick (4”) yoga block, and one of the following: 1. A “back stretcher”; 2. a special curved yoga block (the Manduka UNblok); or 3. a second regular thick (4”, not 3”) yoga block.  You may also want a yoga mat. Any old yoga mat will do. It’s just for lying on and keeping your blocks in place.

“Back Stretchers”:

I am now leaning towards a back stretcher as my first recommendation, because its large size makes it easier to get it into the right position under your back. Here are two that are sturdy and work well:

LTUMHGCR Back Stretcher (possibly out of stock)

MINOLL Back Stretcher 

Note that these are marketed like many similar devices to be placed under your lower back. However, for the purposes of reducing hyperkyphosis, you need to place your middle back ribs on the highest point of the device, not your lower back. Use the lowest of the 3 settings.

You can also search Amazon for “back stretcher” to find many similar devices. The ones I link to above are my favorites of the ones I have tried, but I think most of them can do the job.

NOTE: If your hyperkyphosis is very pronounced, then a back stretcher that can be adjusted in small increments via a pump may be the best option for you, as it will allow you to start with a lower setting and increase the height gradually. Here is one I like and use:

Pneumatic Back Stretcher

Curved Yoga Block (Manduka unBLOK):

This Manduka brand block is hard to find these days. It may have been discontinued. If you can find one, it works as well as the back stretchers, and is more compact. Note that the curved block requires a little more finesse in how it is placed, and some people don’t find it as comfortable as the “back stretchers” mentioned above. For these reasons I now have a slight preference for the back stretchers over the curved block.

As of June 2026, the unBLOK is again unavailable. You can check this link to Amazon. They may restock it in the future. In the meantime, just order one of the back stretchers instead (links are above).

Regular (thick) Yoga Block:

If you already have two thick (4”) yoga blocks and rather wouldn’t buy another piece of plastic, you can use a rectangular yoga block. But if you have to buy something anyway, I highly recommend a back stretcher or the curved Manduka UNblok. Note that the thin 3” yoga blocks more commonly sold at big box stores are too thin for most people. However, if your hyperkyphosis is very pronounced, then a thinner block may actually be better to start with.

(I don’t have any affiliations with any of the devices I recommend and I don’t receive any benefits from your purchases.) I simply have tried these devices myself and find them effective.)