Kyphosis (also known as neck hump, dowager’s hump, and buffalo hump) is an exaggerated, forward rounding of the back that causes a hump like appearance in the upper back. Fatty tissue develops around the spine to protect it from too much pressure. This condition can happen at any age to anyone, sometimes without any serious medical issues. Doctors say that a leading cause of this is bad posture. Luckily, there are several simple and effective stretches that you can do right now to help reverse the hump in your back if you routinely do.
First and Foremost…Check Your Posture
It is critical that before you begin any of the following stretches to stand up straight, shoulders upright, and chin tucked. This is to prevent tension in the neck.
The purpose of these stretches is to lengthen out the whole thoracic spine.
1. Y – Start out with both arms in the air with your palms facing forward. Pull your arms backward, while keeping your elbows straight. Hold for 30 seconds. Repeat 3 times, if you want a challenge.
2. W – From the Y position, bring your arms down to form a W. Pull your arms back and make sure your elbows are pointing down to the ground. Pull your arms back. Hold for 30 seconds. Repeat 3 times, if you want a challenge.
3. T – From the W position, spread your arms out with your elbows extended and palms facing forward. Pull your arms back. Hold for 30 seconds. Repeat 3 times, if you want a challenge.
4. L – From the I position, pull arms in with your elbows in your sides. Pull your arms back. Repeat 3 times, if you want a challenge.
Corner Pec Stretch
People with forward head posture will likely have issues with rounded shoulders, which results in tight pectorals. This stretch helps your tight chest and shoulder muscles, improving your posture and pressure relief on the cervical spine.
1. Place hands on either side of the walls in a corner.
2. Gently lean in until you feel a stretch across your chest and shoulders.
3. Hold for 30 seconds.
4. Repeat 3 times
Pair the Stretch with Chiropractic Care
While these stretches can effectively reduce the hump in your neck, consider pairing the stretches with chiropractic care. They would work directly with you on eliminating the neck hump, and other pain that you may be experiencing, through a personalized treatment plan. In addition, chiropractors would educate you on how to maintain a healthier you, so you can live the life you love.