Dowager’s hump is an external curvature of the thoracic vertebrae in the upper back. It appears as a rounded neck that many people refer to as a hump. Many people have it due to age, and even more because of a sedentary lifestyle. However, nothing is lost – you can get rid of it at home, you just need simple exercises.
Chest stretching
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This first exercise is intended to stretch the chest muscles. To perform this stretch, all you need is a door frame. Place your arms on either side of the door frame, making a 90-degree angle with each arm. Lean forward more and more as you feel your muscles relax. If you find this exercise too easy, raise your arms higher than 90 degrees and try doing the exercise that way.
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Pulling the scapula in a lying position
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Starting position: Lie on your stomach with your arms at your sides and palms facing down. Pull your shoulder blades together and down towards your feet. Raise your arms an inch off the ground and hold the position for 30 seconds. Rest and then repeat 2 more times. Make sure you maintain the position of your shoulder blades as you raise your arms.
Chin in
Starting position: High sitting. Tuck your chin back as if you were going to step back. Apply excessive pressure with your fingers. Hold for 30 seconds. Rest and then repeat 2 more times.
Source: Gazeta
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