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

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2. Do a self-massage.

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

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:

  1. Twist 2-3 towels or scarves together in order to make a thick braid-like band.
  2. Place the band behind your neck, holding one end in each hand.
  3. Slowly rub the band up and down your neck to ease muscle tension.

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.

  • To correct your walking posture, find your center by standing up straight and tall. Keep your chin parallel to the ground, your shoulders back, and your stomach in. Let your arms fall naturally at your sides. Imagine that a string is coming from the ceiling and pulling you upward as you stand tall. Visualize the string every time you need to get back into the proper position.
  • To correct your sitting posture, it’s better to alter the surface you’re sitting on. You can reach the proper position by rolling up a little blanket and placing it underneath your sit bones — it will help keep your knees below your hips.

Do you know any other ways to get rid of Dowager’s hump? Share your experience with us in the comments!

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