4 Exercises To Help Your Upper Back Hump
We often get a lot of questions about upper back humps, technically knows as a Dowager’s hump. You may have noticed this posture in your family members as they age or in yourself due to increased device or computer usage.
There can be many causes to a hump but when we see someone for this issue, we start by addressing the underlying causes of forward head posture. This involves soft tissue therapy on tight chest muscles & the shoulder blade area; adjusting the spine to improve the mobility of the neck & upper back joints, and assessing how lower back function affects upper back posture.
However, we can’t do all the work. Once we have gotten those areas moving and functioning better, Postural awareness, good workstation ergonomics, and exercises can all help alleviate discomfort and improve the appearance of the upper back hump.
Check out the video below for some ideas to get you started.
Today, we will go over 4 exercises that can alleviate discomfort and improve the appearance of the upper back hump. You'll need a pair of rolled-up socks and either a yoga block or a hardcover book.
Wall Angel Variation:
Stand with your hips against a wall, feet slightly away.
Keep shoulders and the back of the head touching the wall.
Start with thumbs up and arms shoulder-width apart.
Raise arms overhead, drawing lower ribs down until thumbs touch the wall.
Move into a W position, sliding elbows down by your waist.
Repeat five times, maintaining all contact points and focusing on the upper back muscles.
Mobilizing Spine with Sock:
Place a rolled-up sock just below the hump, around shoulder height.
Nod your head up and down, look side to side, and bend sideways.
Repeat these motions five times to mobilize the spine.
Sphinx Pose:
Lie on a firm surface with arms extended in front, palms down.
Slide hands towards you as you lift your upper back and torso off the floor.
Press palms into the floor, squeeze shoulder blades together, and tuck the chin slightly.
Hold for 3-5 seconds and release, repeating the movement five times.
This elongates the upper back, and neck, and opens the chest.
Child's Pose Variation:
Place a yoga block or a hardcover book in front of you.
Bow forward, resting your forehead on the block or book to stretch the shoulders and neck base.
Press your forehead into the block, lengthening the back of the neck.
Hold this position for 30 seconds or perform repetitions of 3-5 seconds, five times.
Upper back humps are increasingly common due to excessive device usage. Remember that you are not alone in seeking solutions. You can book an appointment by clicking the button below. We are always happy to help.
