What Is Dowager’s Hump and How to Fix It (It’s Not Only About Your Posture)

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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:

  1. Tilt your head to the right side until you feel a stretch on the left side of the neck.
  2. Put your right hand on you head and pull it slightly down.
  3. Hold the position for 30 seconds.

Repeat: 3 times on each side

3. Release your suboccipital muscles.

What Is Dowager’s Hump and How to Fix It (It’s Not Only About Your Posture)

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:

  1. Place your head on a massage or tennis ball and make sure it’s pressing on the target area.
  2. Gently rock your head from side to side in order to feel a release in the muscles.

Duration: 1-1.5 minutes

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