“Our body responds to the abnormal curvature that develops in the upper back by trying to give it more cushion as a defense mechanism,” he tells Bustle. Matt Tanneberg, DC, CSCS, a chiropractor and owner of Body Check Chiropractic & Sports Rehabilitation. There may also be a build-up of fat cells in the area that makes the hump even more noticeable, says Dr. As your head drops down, your spine starts to compensate when it lifts it back up to see forward, which creates the shape of a hump. The loss of bone mineral density can cause compression fractures in your spine and an increased forward curve. When you constantly look down, the muscles in your neck and back start to weaken to the point they no longer offer spinal support, Kehoe explains, and that’s when a dowager’s hump can form.Īccording to the Cleveland Clinic, osteoporosis may also be to blame. If you type all day or spend a lot of time looking down at your phone, you could start to develop tech neck or forward head posture. Here’s everything you need to know about dowager’s hump. Don’t stress if this is something you deal with, though - there are plenty of exercises that can help. The condition is common among younger people who sit a lot for work and is said to impact up to 40% of folks after 40 due to natural aging. Also called hyperkyphosis, a dowager’s hump - which gets its name from older ladies with poor posture - is basically an excessive curvature in your upper back, says Kristina Kehoe, DPT, RYT, a physical therapist with Simpli Whole. If you want to know more about how we can support your company in reducing stress call us on 020 7937 6224 or complete our short enquiry form.Ever feel like you can’t quite fix your posture even when you try to sit up straight? If it seems like you always have a slight bump at the base of your neck, it might be due to something called dowager’s hump. That should have you feeling more energised for the rest of your working day. On exhaling, round the spine and let your head drop forward. On inhaling, arch the back and look up toward the ceiling.ģ. Put both feet flat on the floor (remove heels)ģ. Take three rolls and then change directions and take three rolls the other way. Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.ĥ. Have your feet flat on the floor (remove heels).Ģ. Repeat a couple of times and then do the same for your other hand.ġ. Gently squeeze so that it feels as though your hand is being extended away from the wrists.ģ. Take one hand around one wrist, so that your thumb and middle finger make contact, just between the wrist joint and the hand.Ģ. This exercise will give both your wrists a gentle massage.ġ. Repeat two or three times, and then roll in the reverse direction – towards your body. Then roll your hands forward together, bending from the elbows, without ever losing the contact between the wrists.ģ. Bring your hands together at the wrists making a flower shape with your hands (that’s a ‘Lotus Mudra’, yogis!).Ģ. Take 5 minutes out of your schedule each day and use the following exercises to release some tension and to create some internal energy. If you’ve been hitting the keyboard and the mouse a lot, it’s a good idea to take care of your wrists, neck and back. While your downward dog, scorpion, humble warrior and turquoise spider-woman might not be quite right for the office, there are still plenty of simple yoga poses you can do at your desk, to relax and have a good old stretch.
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