Pull your head forwards so that your chin in closer to your upper chest. Exercises to get rid of buffalo hump or neck hump fall into two broad categories.
You can find the rest of the stretching exercises and the strengthening exercises in my online course perfect posture in 30 days.
How to get rid of dowager s hump exercises. If you have a dowager s hump or rounded upper back exercises can help stretch tight muscles and strengthen weak muscles to potentially improve your posture. One way to start correcting a dowager s hump is to apply a little pressure on the bump and then start moving the head around in its new position. You can use a sock if you only want to apply light pressure however you can use a massage ball if you want to be a little more aggressive.
I will give you a sample of some of the stretching exercises in this section. Stretching and strengthening exercises. Stretching your sternocleidomastoid muscles helps eliminate poor postural tendencies that lead to dowager s hump by improving your muscular system.
Dowager s humps form and sneak up on you over time. It appears as a rounded hunch that many people refer to as a hunchback. Proceed to place a comfortable amount of pressure into the ball sock by slowly lifting up your bottom of the floor.
This video is an excerpt of the 30 day posture makeover a 3 hour video series which has over 100 stretches exercises and ergonomic tips. Position the dowager s hump between the 2 balls. Another way to avoid having the hump is to take some time away from the phone computer and look up at the rest of the world.
The best approach to prevention is stretching exercises chiropractic treatments and limiting forward head posture activities. Support the weight of your head using your hands at the back. Available as a dv.
This condition which doctors call kyphosis is more commonly known as dowager s hump. In addition to the bump on the base of the neck dowager s hump has a forward head posture where your head is jutting forward. Dowager s hump is an outward curvature of the thoracic vertebrae of the upper back.
Poor posture with a forward bend can weaken your upper back muscles and create a hump at the base of your neck. What is dowager s hump.