Blog

6 Exercises That Help Dowager’s Hump

6 Exercises That Help Dowager’s Hump

That hump at the base of the neck, which you commonly see in older adults, can result from osteoporosis or poor posture. Dowager’s hump, neck hump, text hump, or hunchback are common names for that excessive curve in the upper spine. Anyone can develop the condition, which is medically known as kyphosis, and it tends to result from forward-leaning posture, something that is all-too common in our technological society.

What Is Dowager’s Hump?

Dowager’s hump, or kyphosis, is a condition that is characterized by a spine that curves excessively forward. Although the spine has natural curves that help maintain posture, kyphosis makes standing up a challenge. In addition to the hump that results from this condition, you may also experience:

  • Tight hamstrings
  • Rounded shoulders
  • Extreme fatigue
  • Headaches or migraines
  • Pain or stiffness in shoulder blades or upper back

Can You Reverse Dowager’s Hump?

Depending on your age and the severity, you can often improve or completely reverse a dowager’s hump. You can do this by strengthening your upper back and neck muscles, but various postures and stretches can also be beneficial. Early intervention and treatment is essential to combat the excessive curvature of the spine. Consider the following exercises to help reverse the hump. 

Shoulder Squeezes

This is a great exercise to do multiple times a day because it works to strengthen and straighten the upper back. Sit or stand up straight and try to relax your jaw and drop your shoulders. Direct your gaze out in front of you and remind yourself not to round your upper back. Draw your shoulder blades back, attempting to squeeze them together and hold this position for three to five seconds. Return to the starting position and then continue to repeat until you complete 10 repetitions. 

Chin Tucks

This exercise works to activate and strengthen the muscles along the front of the neck. Place two fingers at the bottom of your chin and gently tuck your chin in, retracting your head back. Use your fingers to guide your head back and keep your chin tucked throughout the exercise. Hold the retracted position for five seconds and then relax. Aim to complete three sets of 10 repetitions. 

Wall Angels

Wall angels work to create both strength and mobility in the upper back muscles, which can encourage better posture over time. Stand up straight with your back against a wall and arms by your side, ensuring that the back of your head touches the wall as well. Bring your arms out and up over your head until you look like a ref signaling a good field goal. Bring them back down by your sides and then continue until you complete 10 repetitions. It should feel like you are making snow angels against the wall. 

Bird Dog

Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Contract your core as you raise your left arm up and reach it forward, aligning it with your back. Find your balance and then extend and raise your right leg behind you, aligning it with your back. Keep your weight centered and hold this position for about three seconds before returning to the starting position. Repeat on the other side and then continue alternating until you have completed 10 sequences (each side 10 times).

Mid Fly Back Exercise

This exercise works to strengthen and stretch the muscles in the upper back, making it easier to keep the neck properly aligned. Stand or sit up straight in a chair and plant your feet flat on the floor. Hold an exercise band in both hands and hold your arms out in front of you. Make sure there’s a little bit of slack in the band, and then pull your arms out to the sides, squeezing your shoulder blades. Slowly return to the starting position and then continue until you complete a total of 12-15 reps. 

Cat Cow

Working to improve mobility in the upper back, Cat Cow helps to maintain neutral posture and improve spinal flexibility. Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. On a big inhale, drop your stomach and arch your back as you look up. Exhale and round your back, dropping your head down. Alternate between these two positions in a controlled manner for about 30 seconds. Do one round in the morning and once at night.

  • You may also like

    • Dherbs Full Body Cleanse as featured on Steve Harvey
    • Enter to Win $100 Gift Voucher

    Sales & Specials

    Grey Hoodie
    Grey Hoodie
    -75%
    $9.98

    Grey Hoodie

    A stylish and comfortable athletic grey hoodie, perfect for layering, casual wear, or light workouts.
    No Alcohol Formula
    No Alcohol Formula
    -10%
    $22.45

    No Alcohol Formula

    Dherbs' No Alcohol Formula is an herbal alcohol detox supplement designed to support your body's natural metabolism of ordinary levels of alcohol and promote liver health.*
    Black Hoodie
    Black Hoodie
    -75%
    $9.98

    Black Hoodie

    Stay stylish and comfortable with this black crop top hoodie, a versatile and lightweight cropped athletic hoodie designed for casual wear and active lifestyles.
    Omega 3 Formula
    Omega 3 Formula
    -10%
    $22.45

    Omega 3 Formula

    Omega 3 Formula is an herbal supplement intended to help maintain the health and functionality of your brain, heart, blood, colon, and joints by providing plant-based omega-3 essential fatty acids.*
    Black Tight
    Black Tight
    -75%
    $8.98

    Black Tight

    Dherbs' black activewear leggings give you a smooth silhouette and allow for full range of motion.
    Heather Grey Tight
    Heather Grey Tight
    -75%
    $8.98

    Heather Grey Tight

    The heather grey leggings offer a comfortable, form-fitting design perfect for both activewear and casual outfits. Body-flattering leggings that give you a smooth silhouette and allow for full range of motion.
    Blue Sleeve Shirt V-neck
    Blue Sleeve Shirt V-neck
    -75%
    $4.98

    Blue Sleeve Shirt V-neck

    The Dherbs Blue Sleeve V-Neck T-Shirt is a lightweight, breathable shirt that is built for all-day comfort.
    Sword Vitality XXL XTREME CREAM
    Sword Vitality XXL XTREME CREAM
    -50%
    $29.97

    Sword Vitality XXL XTREME CREAM

    Sword Vitality XXL Xtreme Cream is a male enhancement cream formulated with natural botanicals intended to help increase male stamina, vitality and reproductive health.*
    Heather Grey Shirt V-neck
    Heather Grey Shirt V-neck
    -75%
    $4.98

    Heather Grey Shirt V-neck

    The heather grey V-neck T-shirt - a lightweight, breathable shirt which offers a perfect blend of comfort and style, making it a versatile addition to any wardrobe.
    Sex Organs Cleanser
    Sex Organs Cleanser
    -10%
    $31.45

    Sex Organs Cleanser

    Sex Organs Cleanser is an herbal supplement designed to help support optimal health of the sex organs and glands while cleansing the reproductive system in both men and women.*
    Blue Tight
    Blue Tight
    -75%
    $8.98

    Blue Tight

    Say hello to your new favorite pair of body-flattering leggings that give you a smooth silhouette and allow for full range of motion.
    Garcinia Cambogia
    Garcinia Cambogia
    -10%
    $22.45

    Garcinia Cambogia

    Our Garcinia Cambogia capsules help support weight management by helping you feel full more quickly and turning the food you eat into a valuable energy resource.*
    Refer A Friend give 15%
    get $20
    Advisor