Have you ever felt like you can’t seem to fix your posture even when you try to stand up straight? If you always seem to have a little hump at the base of your neck, it could be due to something called a “dowager’s hump.” But don’t worry, there are plenty of exercises that can help fix it.
A widow’s hump, named after dignified older ladies with poor posture, is essentially a excessive curvature in the upper backHe says Kristina Kehoe, DPT, RYT, physical therapist, registered yoga teacher, and board-certified clinical specialist in physical therapy for women’s health. If you have constant forward head posture From slouching at a desk or looking at your phone, Kehoe says the muscles in your neck and upper back begin to weaken and a widow’s hump can form.
There may also be a buildup of fat cells in the area that further contribute to the hump, he says. Matt Tanneberg, MD, CSCSchiropractor and owner of Body Check Chiropractic and Sports Rehabilitation. “Our body responds to the abnormal curvature that develops in the upper back by trying to give it more cushioning as a defense mechanism,” he tells Bustle.
The best way to improve a widow’s hump is to get used to sit up straight all day, Kehoe says. but doing exercises that target the back and shoulders It’s also important, as it can strengthen weak muscles and return your neck to its former upright glory. Pick a few moves, do them daily, and you could see some improvement in as little as two to four weeks, he says Dr. Camila Moore, D.C.chiropractor and founder of Wellness Cabinet.
Here, experts share 9 of the best widow’s hump exercises to get you started.
1. Chin crunches
This movement helps improve your postural alignment as well as the strength of the smaller neck muscles that play a role in maintain good postureKehoe says.
– Start by sitting in an upright position.
– Relax your shoulders and jaw.
– Without moving any other muscles, bring your chin towards you as if you were doing a double chin.
– Hold for 3 to 5 seconds. Repeat 10 times.
– Do chin-ups 3 to 5 times a day.
2. Shoulder blade squeezes
“This move helps strengthen the upper back and it serves as a reminder to maintain good posture throughout the day,” says Kehoe.
– Sit or stand with good posture.
– Relax your shoulders and jaw.
– Pull your shoulder blades straight back, trying to bring them together.
– Hold this position for 3 to 5 seconds. Repeat 10 times.
– Do this exercise several times a day, especially if have a desk job.
3. Cat-Cow
Kehoe also recommends this basic yoga move, as it improves flexibility and upper back mobility. “It also helps maintain a neutral posture and improves spinal flexibility,” she explains.
– Get into an all fours position with your wrists under your shoulders and your hips stacked over your knees.
– Inhale and drop your stomach down as you look up.
– Exhale and arch your back as you lower your head.
– Repeat this movement 10 times.
– Make cat-cows 1 to 2 times a day.
4. TYI prone
Ethan Cleary, PT, DPTdoctor of physiotherapy in Orthopedic and Sports Physiotherapy, recommend this move. “These are great exercises to strengthen your shoulder blades and upper back while improving your upper back posture,” he tells Bustle.
– Lie on your stomach.
– Stretch your arms out to the sides to create a T-shape, thumbs toward the ceiling.
– Stretch your arms at an angle above your head to create a Y shape.
– Stretch your arms forward to create an I shape.
– Every time you reach, keep your thumbs pointing up and your arms off the ground.
– Do 1 series of 10 repetitions.
– Progress to 3 sets of 10 per day.
5. Wall Angels
Tanneberg also likes this move. “It will help build strength and muscle memory of the upper body back muscles that are neglected due to chronic poor posture,” she says. “Strengthening and creating mobility in those areas will help normalize posture over time.”
– Stand with your back against a wall.
– Make sure your heels touch the wall, as well as your back and head.
– Raise your arms above your head with your elbows bent at 90 degrees.
– Slowly raise your arms above your head, keeping your forearms in contact with the wall.
– Repeat 2 sets of 10 repetitions every two days.
6. Postural correction
Dr. Suzanna Wong, D.C.chiropractor and co-owner of Twin Waves Wellness Centerrecommends this simple exercise to improve a widow’s hump.
– Stand or sit in front of a mirror.
– Evaluate if you are slumped forward.
– Inhale deeply.
– Raise the top of your head toward the ceiling.
– Pull your shoulder blades back and down.
– Repeat 5 times a day.
7. Flexion of serratus anterior
Moore also suggests trying this exercise. “Flexion of the serratus anterior isolates the serratus anterior, one of the main stabilizers of the shoulder,” he says. “Strengthening the serratus anterior muscle will help ‘pull’ the shoulder blades back and take the strain off the dowager’s hump.”
– enter a bending position and straighten your arms without locking your elbows.
– Gently slide your shoulder blades in towards each other and then out away from each other.
– Keep your neck neutral.
– Push through the shoulder blades, allowing them to rotate, feeling the muscles between the shoulder blades activate.
– Repeat this movement 10 times.
8. Medium Backward Flight Exercise
Moore says that this exercise will help strengthen and stretch the back muscleswhich then work together to keep your neck in better alignment.
– Stand up or sit in a chair with your feet on the ground and your back straight.
– loop a exercise band around both hands.
– Extend your arms in front of you with a little slack in the band.
– Relax your shoulders as you stretch your arms out to the sides.
– Squeeze your shoulder blades.
– Slowly return to the middle.
– Repeat 12 to 15 repetitions.
9. Thoracic mobilization on a ball
Grab an exercise ball: This move will help relax your upper back and neck with this movement, says Moore.
– Kneel on the floor with your arms in front of you on a chair or physioball.
– Rest your forehead on your arms.
– Slowly open your arms and allow your head to drop to the ground.
– Think of the area between the shoulder blades as sunken towards the ground.
– Keep your neck neutral without tension.
– Breathe and feel a stretch in your upper back.
– Repeat 10 to 15 times.
Referenced studies:
Greendale, G. (2002.) Yoga for women with hyperkyphosis: results of a pilot study. Am J Public Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447294/
Weale, R. (2012.) The widow’s hump: an early start? Gerontology. doi: 10.1159/000329828.
Sources:
Kristina Kehoe, DPT, RYTPhysical Therapist, Registered Yoga Teacher, Board Certified Clinical Specialist in Physical Therapy for Women’s Health
Matt Tanneberg, MD, CSCSchiropractor, owner of Body Check Chiropractic and Sports Rehabilitation
Dr. Camila Moore, D.C.chiropractor, founder of Wellness Cabinet
Ethan Cleary, PT, DPTdoctor of physiotherapy in Orthopedic and Sports Physiotherapy
Dr. Suzanna Wong, D.C.chiropractor, co-owner of Twin Waves Wellness Center
