Dowager’s hump, or postural kyphosis, is a condition that usually occurs due to slouching. If not treated properly, it can lead to serious consequences such as hyperkyphosis and vertebral fractures. However, if you notice a small hump at the back of your neck in time, you can get rid of it completely by correcting muscular imbalances and changing some of your daily habits.
Bright Side gathered the most useful tips that can help you fix Dowager’s hump effectively.
7. Look at your weight.
Excess weight is one of the factors causing the formation of Dowager’s hump. It is not that the fat is choosing to go to the back of your neck, but as you put on weight overall, it can seem to be worse in this area. That’s why the first step to getting rid of neck hump should be changing your eating habits and turning to pure water instead of unhealthy beverages.
6. Control your sleeping position.
When you are sleeping, you should keep your spine in a position similar to its optimal standing posture with your shoulders low, back straight, knees relaxed, and hips aligned with the shoulders. In order to maintain this position, follow these simple suggestions:
5. Train your back muscles.
Experts say that exercises that strengthen the upper body, including the neck and shoulders, are an effective way to prevent and treat Dowager’s hump as they help increase muscle mass and make it easier to burn fat in this region of the body.
What to do:
Repeat: 10 times
4. Stretch your neck muscles.
Stretching your sternocleidomastoid muscles helps eliminate poor postural tendencies that lead to Dowager’s hump by improving your muscular system.
What to do:
Repeat: 3 times on each side
3. Release your suboccipital muscles.
Suboccipital muscles are the little muscles located at the base of your neck that are responsible for pulling your head into an incorrect forward head posture. To release your muscles from that position, you should find their trigger points in the back of your head and manipulate them.
What to do:
Duration: 1-1.5 minutes
2. Do a self-massage.
If you have Dowager’s hump, the muscles in your neck are most probably unnaturally tight. You can loosen them up by using the following technique.
What to do:
Duration: 5-7 minutes
1. Correct your posture.
Dowager’s hump is often accompanied by a forward head posture, or chicken head posture, a condition when your head protrudes forward from its normal alignment. In this case, you add about 10 extra pounds of force on your neck for every inch of protrusion. That’s why making a conscious effort to improve your posture must become your daily routine.
Do you know any other ways to get rid of Dowager’s hump? Share your experience with us in the comments!
Illustrated by Oleg Guta for BrightSide.me
