The widow’s hump, also commonly known as a “cervical sac” or “buffalo shoulder,” is a forward rounding at the top of the spine. When some people tilt their heads, there is a bulging mass somewhere between the junction of the upper spinal cord and the neck. This is commonly known as a widow’s hump.
From an anatomical point of view, the “widow’s hump” refers to the bumps on the sixth cervical vertebra to the third thoracic vertebra. The main reason for the appearance of the widow’s hump is the habit of tilting the head forward for a long time and/or repeatedly.
Common actions that fit such ailments are putting your head down to work, looking at your phone, and the like. These habits are common with our modern lifestyles, so it is perhaps not surprising that more and more people are suffering from the widow’s hump.
Widow’s Hump Symptoms
Leaning your head forward or tilting your head will cause the muscles at the back of your neck to become tense and stiff. Concentrated pressure at the junction of the cervical and thoracic vertebrae will cause chronic inflammation and swelling, and even local fat accumulation.
When the joints in this position are stuck, it will not only cause local nerve compression, but even extend to the head and down to the upper back, which may lead to some probable symptoms.
These include numbness in the hands, shoulder and back pain, neck pain, headache, distension of the head, dizziness, tinnitus, eye pain, impaired vision, sleep disturbances, palpitations, chest tightness, and Similar.
Therefore, the widow’s hump (pouch of the cervical vertebra) is not just a matter of bad appearance, but its many related symptoms and diseases that can arise can be painful and become chronic.
Does the widow’s hump only occur in fat people?
The main reason for the widow’s hump is the habit of leaning forward or tilting the head. It has nothing to do with being fat or skinny. It’s just that fat in the nape of obese people is easier to accumulate. Therefore, the humpback will be more obvious, and the corresponding symptoms and diseases that may occur will also be correspondingly more severe.
Relieve symptoms through proper diet
In this regard, you can eat more natto, red yeast rice, turmeric, and vinegar-rich drinks to help reduce fat and eliminate blood stasis. It is good for softening stiff muscles in the back of the neck and reducing excessive fat accumulation, thereby improving blood circulation and overall metabolism.
7 exercises that help fix the widow’s hump
1. Lift your chest and keep your chin back.
People with a widow’s hump are likely to be those who are used to tilting their heads forward, so the first action to improve is to do the opposite by lifting your chest and keeping your chin back.
2. Emulate swimming, butterfly style.
- Stretch both arms horizontally, palms down, grasp all five fingers like eagle talons, and rotate both arms and shoulder blades as if swimming butterfly stroke. Do it 10 times from behind, then up and forward.
- Stretch both arms horizontally, turn palms up, and do the same from behind, then up and forward 10 times.
Note: The key to this action is to rotate the scapula from behind, then up, then forward. This action can instantly loosen the muscles in your neck, shoulders, and upper back. You will be quite sore on the first try, but it is very effective.
3. Put your head back and then turn it left and right.
After doing the above butterfly emulation, the muscles and ligaments around the sixth cervical vertebra to the third thoracic vertebra should have loosened.
- At this time, tilt your head back, look straight ahead with both eyes, and turn your head left and right 10 times to open the articular surface of the C6-C7 vertebrae of the cervical vertebrae.
Note: The combination of exercises 2 and 3 can effectively improve the symptoms of hand numbness caused by compression of the C6-C7 vertebrae of the cervical spine.
4. Reverse stretch of shoulders and neck 10 times
- Place the fingers of the palm of the right hand at the junction of the left neck and shoulder, forcefully pull forward and roll the left shoulder back 10 times.
- After taking the first step, keep the left shoulder at rest, continue to push the fingers of the right palm forward, and turn the head left and right 10 times.
- Repeat steps one and two, this time with the fingers of the left hand from the palm of the left hand to the junction of the right neck and shoulder.
Note: This action can effectively relieve the local stiffness of the muscles and ligaments around the cervical spine.
5. Put your hands together and draw a big circle
- Clasp your hands in front of your chest, stretch your arms up, turn your palms forward, and draw a large circle to the sides. Repeat 10 times.
Note: This action can relax tight muscles and ligaments in the upper back and improve symptoms of shortness of breath associated with palpitations and tightness in the chest.
6. Lean back and stretch your arms
- With one foot in front and the other behind you, reach your arms up and at the same time turn your palms out. At the same time, tilt your head back slightly.
- Change the position of the feet and repeat 10 times.
Note:
- Both arms should be placed just close to the ears, don’t open them too wide.
- This action helps increase lymphatic circulation under the armpits on both sides, relieves humpback, and also increases lung capacity.
- Almost everyone with a widow’s hump also shows hump symptoms. Therefore, it is worth doing this action to improve both.
7. Turn your head, shake your shoulders and stretch both
- Lie on your stomach on the bed, support your upper body with both elbows, keep your cervical spine parallel to the floor, and gently and slowly nod and turn your head. During the rotation, if you feel pain, stay in that position for 10 seconds; then slightly increase the angle of rotation and hold it for another 10 seconds; increase the angle of rotation again for another 10 seconds. In this way, the point where the cervical vertebra is stuck will slowly loosen!
- Roll both shoulders up and down toward your head and repeat 20 times. This action can effectively open the stuck (displaced) thoracic spine and improve symptoms of palpitations and tightness in the chest.
To see the detailed action demo below, watch the full program:
https://www.youtube.com/watch?v=qHADF8sf8FQ%26amp%3Bfeature%3Demb_imp_woyt
Epoch Health articles are for informational purposes and are not a substitute for individualized medical advice. Consult a trusted professional for personal medical advice, diagnosis and treatment. I have a question? Email us at [email protected]
To follow
.
