Dowager’s humps, or postural kyphosis is a condition that is caused by slouching. In case it wasn’t treated properly, it may lead to serious consequences like the vertebral fractures.
It is simply noticed by the appearance of a small hump in the back of the neck. If you did notice it, then you must reconsider your daily habits besides getting rid of it as soon as possible. Here are some pretty good useful tips for you to help you fix it:
1. Keep an eye on your weight
One of the major factors causing it is the excess weight, the fat may take place anywhere in your body, even in the back of your neck! Weird but true. And the first step of getting rid of the hump is control your weight by changing some of your eating habits and drink more pure water.
2. Sleeping positions
Whether you were a back or a side sleeper, make sure to have that healthy posture (similar to the optimal standing posture) that includes: low shoulders and a straight back, relaxing knees, and hips aligned with shoulders. Here’s some few suggestions to follow to keep that healthy posture:
· For back sleepers: use only a neck pillow since you won’t need anything under your head.
· For side sleepers: you should fill in the space between your shoulder and neck, as well as between your knees and ankles, so make sure to take pillows and put them in those spaces.
3. Train your back muscles:
One of the effective ways to prevent/treat Dowager’s hump is to exercise your upper body (neck and shoulders included). This exercise also helps increase muscle mass to make it easier to burn fat.
Here’s a simple exercice to follow:
-Put your hands on the back of your head and press forward, and push your head back with your neck muscles at the same time. Hold this position for 5 sec and release. (Repeat: 10 times)
4. Stretch neck muscles
It will help eliminating poor postural tendencies that lead to Dowager’s hump which improves the muscular system
Here’s what to do:
-Tilt your head to the right side until fully stretched on the left side, then put your right hand on your head and gently pull it down. Hold it for 30 sec, and repeat the same steps on the other side. (repeat: 3 times for each side)
5. Release suboccipital muscles
They are the little muscles located at the base of your neck, they’re main function is pulling your hair into an incorrect forward head posture. You should find the trigger points in the back of your head and manipulate them to ensure releasing your muscles from that position.
Here’s how to do it:
-Place your head on a massage or a tennis ball and make sure it’s pressing on the target area, then gently rock your head from side to another for about 1 to 11/2 mins.
Your muscles are probably tight in an incorrect way if you suffer the Dowager’s hump. Here, a self massage is highly recommended to loosen up those muscles.
Here’s a good technique for it:
-Twist 2-3 towels or scarves together to make a thick and, and place it behind your neck, then slowly rub it up and down your neck to ease muscle tension. Keep it like that for about 5 to 7mins.
7. Correct posture
It remains the main tip for a healthy neck and back, since the Dowager’s hump is often accompanied by a forward head posture. That’s why you should add up some extra efforts to improve your posture and make sure that it’ll become your daily routine.
Here’s some tips:
-For a good walking posture, find the center by standing up straight and tall, keep your chin parallel to the ground , your shoulders back and your stomach in. Let then your arms fall naturally at your sides. Now, visualize a string that is coming from the ceiling and pulling you upward as you stand tall.
-For a better sitting posture, alter the surface you’re sitting on, you can reach your proper position by rolling up a little blanket and placing it underneath your sit bones.
After reading all this, have you suffered before the Dowager’s hump? And what helped you get rid of it? Please let us know down in the comment section, we love to hear from you.