Find out what dowager’s hump is, its causes, and how to prevent the issue.
Technology is useful, but there’s no denying that it has its downsides.
Ever heard of “dowager’s hump”?
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What Is Dowager’s Hump?
when your spine doesn’t form correctly before birth, explains Dr. Nassr.
The most common cause of dowager’s hump, though, is regularly practicingpoor posture, e.g.
when looking down at your setup or phone screen for hours.
The development of a dowager’s hump due to poor posture is usually slow and gradual.
A.Begin in a seated position with feet flat on the floor.
A.Begin in a seated position with feet flat on the floor.
Draw neck straight back as if making a double chin.
B.Tilt head upward and hold for five seconds.
C.Return to start, looking straight ahead.
Scapular Retractions
Scapular retractions are an exercise that focuses on opening up your shoulders and chest.
That helps “get the shoulders relaxed and less rounded for better posture,” says Hall.
B.Squeeze shoulder blades together and hold for five seconds.
Avoid shrugging shoulders and arching lower back.
Place hands behind head to support neck.
Avoid arching lower back throughout the stretch.
C.Slowly raise arms above head as far as possible, while engaging core and drawing belly button toward spine.
D.Lower arms back down to starting position.
A.Hold onto a resistance band at each end with both hands.
B.Bring hands up and out in front of chest while holding the resistance band straight but without any tension.
C.Slowly, pull hands apart from one another to create tension on the band while squeezing shoulder blades together.
D.Release the tension, bringing hands back in front of chest and to a neutral position.
