Ever feel like you can’t seem
Fix your posture Even when you’re trying to stand up straight? If you always seem to have a slight hump at the base of your neck, it could be due to something called a “widow’s hump.” But don’t worry, there are plenty of exercises that can help fix it.
The widow’s hump – which gets its name from older ladies with poor posture – is basically
Excessive curvature in your upper backSays Christina Kehoe, DPT, RYTPhysiotherapist, Registered Yoga Instructor, and Board Certified Clinical Specialist in Physical Therapy for Women’s Health. If you have fixed front head position 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 contribute most to the hump, he says
Dr. Matt Tanneberg, DC, CSCSChiropractor and owner Chiropractic body examination and sports rehabilitation. “Our body responds to the abnormal curvature that develops in the upper back by trying to give it more cushion as a defense mechanism,” says Bustle.
The best way to improve a widow’s hump is to make it a habit
sitting upright all day, Kehoe says. but do Exercises for your back and shoulders Also important, as this can strengthen weak muscles and return your neck to its former erect glory. Pick a few moves, do them daily, and You can see some improvement In as little as two to four weeks, he notes Dr. Camilla Moore, DCHe is a chiropractor and founder Wellness Cabinet.
Here, the experts share 9 of the best widow’s hump exercises to get you started.
1. Chin folds
This movement helps improve postural alignment as well as the strength of the smaller muscles in the neck that play a role
Maintain good postureKehoe says.
Start by sitting upright.
Relax your shoulders and jaw.
Without moving any other muscles, pull your chin towards you as if you were doing a double chin.
Hold for 3 to 5 seconds. Repeat 10 times.
Bend the chin 3 to 5 times a day.
2. Shoulder Blade Presses
“This step helps to
Strengthening the upper back And it acts as a reminder to maintain good posture during your day,” Kehoe says.
Sit or stand in a good position.
Relax your shoulders and jaw.
Pull your shoulder blades straight back and try to squeeze them together.
Hold this position for 3 to 5 seconds. Repeat 10 times.
Do this exercise several times a day, especially if you are doing it
You have an office job.
3. Cat Cow
Kehoe also recommends this basic yoga move because it improves flexibility and
Moving the upper back. “It also helps maintain a neutral posture and improve the flexibility of the spine,” she explains.
Get into a four-legged position with your wrists under your shoulders and your thighs stacked above your knees.
Inhale and lower your stomach as you look up.
Exhale and arch your back as you drop your head down.
Repeat this movement 10 times.
– Feed the cats cows one to two times daily.
4. TYIs vulnerable
Ethan Cleary, BT, DBTPhysiotherapist at Orthopedics and Sports PhysiotherapyRecommend this step. “These are great exercises for the shoulder blade and strengthen the upper back while improving upper back posture,” Bustle said.
– Lie on your stomach.
Extend your arms out to your sides to create a T-shape, and your thumbs toward the ceiling.
Extend your arms at an upward angle to create a Y shape.
Extend your arms straight forward to create an I-shape.
Every time you reach, keep your thumbs up and your arms off the floor.
Do one set of 10 reps.
Advance to 3 sets of 10 per day.
5. Angels of the Wall
Tanneberg also loves the move. “This will help build muscle strength and memory for the upper back muscles of the body that are being neglected by chronic poor posture,” he adds. “Strengthening and creating mobility through these areas will help to normalize the situation over time.”
Stand with your back against the wall.
Make sure your heels are in contact with the wall, as well as your back and head.
Raise your arms up with your elbows bent at a 90-degree angle.
Slowly push your arms up, keeping your forearms in contact with the wall.
Repeat two sets of 10 reps every day.
6. Posture Correction
Dr. Susanna Wong, DCchiropractor and co-owner of Twin Waves Health CenterHe recommends this simple exercise to improve a widow’s hump.
Stand or sit in front of a mirror.
– Evaluate whether you are sloping forward.
– Take a deep breath.
Lift your head toward the ceiling.
Pull your shoulder blades back and down.
Repeat 5 times every day.
7. Serratus Forward Press
Moore also suggests trying this exercise. The serratus anterior pressure isolates
anterior ceratosone of the main stabilizers of the shoulder,” she says. “Strengthening the anterior dentate muscle will help to ‘pull’ the shoulder blades back and remove tension from the widow’s hump.”
– get into
push up And straighten your arms without locking your elbows.
Carefully move your shoulder blades inward toward each other, then outward and away from each other.
Keep your neck neutral.
Push through the shoulder blades, allowing them to rotate, feeling the muscle activation between the shoulder blades.
Repeat this movement 10 times.
8. Mid-flight return
Moore says this exercise will help strengthen and
Tighten your back muscleswhich then work together to keep your neck in better alignment.
Stand or sit on a chair with your feet on the floor and your back straight.
exercise squad around both hands.
Raise the arms in front of you with a little slack in the tape.
Relax your shoulders as you pull your arms to the side.
– Stretch your shoulder.
– Slowly return to the center.
Repeat 12 to 15 reps.
9. Move the chest on the ball
Grab an exercise ball: Moore says this movement will help relax your upper back and neck with this movement.
Kneel on the floor with your arms in front of you on a chair or body ball.
– Put your forehead on your arms.
Slowly open your arms and allow your head to fall toward the floor.
Think of the area between your shoulder blades as sagging toward the floor.
Keep your neck neutral without stress.
Take a breath and feel the stretch in your upper back.
Repeat 10 to 15 times.
Greendale, c. (2002.) Yoga for women with hyperkyphosis: results of a pilot study. I j public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447294/
Will, R.; (2012.) A widow’s hump: an early start? gerontology. doi: 10.1159/000329828.
Christina Kehoe, DPT, RYTPhysiotherapist, Registered Yoga Instructor, Board Certified Clinical Specialist in Women’s Health Physiotherapy
Dr. Matt Tanneberg, DC, CSCSchiropractor, owner Chiropractic body examination and sports rehabilitation
Dr. Camilla Moore, DCchiropractor, founder Wellness Cabinet
Ethan Cleary, BT, DBTPhysiotherapist in Orthopedics and Sports Physiotherapy
Dr. Susanna Wong, DCchiropractor, co-owner Twin Waves Health Center
Get more Bustle – sign up for our newsletter
From hair trends to relationship advice, our daily newsletter has everything you need to look like someone who’s on TikTok, even if you’re not.