9 Exercises For Dowager’s Hump That’ll Help Your Neck Posture

This move not only helps strengthen the small muscles in the neck that are responsible for maintaining correct posture, but it also helps improve postural coordination, says Kehoe.

– Start by sitting in an upright position.

– Relax your shoulders and jaw.

– Squeeze your chin to create a double chin without moving other muscles.

– Press and hold for 3-5 seconds. Repeat 10 times.

– Do chin tucks 3-5 times a day.

“This move helps strengthen your upper back and serves as a reminder to maintain good posture throughout the day,” says Kehoe.

– Sit or stand with proper posture.

– Relax your shoulders and jaw.

– Pull your shoulder blades straight back and pull them together.

– Hold this position for 3-5 seconds. Repeat 10 times.

– Do this exercise multiple times a day, especially if you have a desk job.

Kehoe also recommends this classic yoga move to improve flexibility and mobility in your upper back. “It also helps maintain a neutral posture and improve flexibility in the spine,” she explains.

– Get on all fours with your wrists under your shoulders and your hips over your knees.

– As you inhale, drop your belly down while looking up.

– As you exhale, arch your back and lower your head.

– Repeat this action 10 times.

– Have a cat-cow once or twice a day.

Ethan Cleary, PT, DPT, Physiotherapist at Orthopedic & Sports Physical Therapy, recommends 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.

– Extend your arms out to the sides to form a T, with your thumbs pointing toward the ceiling.

– Extend your arms diagonally upwards to form a Y shape.

– Extend your arms straight out in front of you to form an I.

– Each time you reach out, point your thumb up and lift your arm off the floor.

– Do 1 set of 10 repetitions.

– Advance to 3 sets of 10 reps per day.

Tanneberg also likes the move. “It helps create strength and muscle memory in the upper back muscles that are overlooked from chronically bad posture,” he says. , which helps normalize posture over time.”

– Stand with your back to the wall.

– Make sure your heels are touching the wall, back and head.

– Bend your elbows 90 degrees and raise your arms overhead.

– Slowly raise your arms overhead, keeping your forearms against the wall.

– Repeat 2 sets of 10 repetitions every other day.

Dr. Susannah Wong of DC, a chiropractor and co-owner of the Twin Wave Wellness Center, recommends this simple exercise to improve old age bumps.

– Stand or sit in front of a mirror.

– Evaluate if you are falling forward.

– Take a deep breath.

– Raise the top of your head toward the ceiling.

– Pull your shoulder blades back and forth.

– Repeat 5 times daily.

Moore also suggests trying this exercise. “The serratus anterior push-up isolates the serratus anterior, one of her main stabilizers in the shoulder,” she says. “Strengthening the serratus anterior pulls the shoulder blades back and relieves tension in the old woman’s hump.”

– Get into a push-up position and straighten your arms without locking your elbows.

– Carefully slide the shoulder blades inward towards each other, then outward.

– Keep your neck neutral.

– Press and rotate your shoulder blades and feel the muscles between them activate.

– Repeat this action 10 times.

According to Moore, this exercise helps strengthen and stretch your back muscles, which work together to help keep your neck in better alignment.

– Stand or sit in a chair with your feet on the floor and your back straight.

– Wrap exercise bands around both hands.

– Slightly loosen the band and extend your arm forward.

– Relax your shoulders as you pull your arms to the sides.

– Tighten your shoulder blades.

– Slowly return to center.

– Repeat 12-15 times.

Grab an exercise ball: This move helps loosen your upper back and neck with this move, says Moore.

– Kneel on the floor and sit in a chair or physio ball with your arms out in front of you.

-Put your forehead on your arm.

– Slowly spread your arms and lower your head toward the floor.

– Think of the space between your shoulder blades hanging toward the floor.

– Keep your neck neutral without straining.

– Breathe in and feel a stretch in your upper back.

– Repeat 10-15 times.