Do neck exercises with a balled up sock behind your hump. Repeat eight times daily.
Gently rotate your head from side to side to emphasize certain areas.
How to get rid of a hump on your back. Position the balled up sock between your hump and the chair or wall. They pull your shoulders forward and can round your back if you don t take preventative measures. This is good for the discs in the neck and strengthens the neck muscles.
Pull your belly button in towards your spine and hold it at the end for 10 seconds. Position the muscles at the back of your neck onto a massage ball. Then sit in a high backed chair or lean against a wall.
Lie on your back with your feet on the floor and flex your legs to about 90 degrees at the knee. Stretching your sternocleidomastoid muscles helps eliminate poor postural tendencies that lead to dowager s hump by improving your muscular system. Bend your knees and place your feet flat on the mat.
If there is more weight in front tight muscles in front in combination with weak muscles in the back a hump and or pain in the neck can exist. Your knees should be in line with your ankle. Take 2 socks roll 1 up and tuck it inside of the other 1.
Perform scapular squeezes where you squeeze the shoulder blades together to improve the upper back muscles. Find out how you can correct your spine and get rid of your dowager s hump permanently without drugs or surgery. Base of the skull to the base of the neck.
Press your feet and arms into the mat and lift your pelvis. See above make sure to cover the entire length of the muscle on either side of your spine. Lie down on your back on an exercise mat with your arms down at your side.
The methods used at the posture clinic are proven to help reverse the effects of a dowager s hump and will be your best bet for getting rid of that lump and correcting the natural alignment of your spine. Start by doing chin tucks of the neck where you pull the chin straight back. Always keep a proper posture even if it is tiring and other muscles like the back or butt are not being used.
He suggests doing three sets of 10 of each of the following exercises.