How To Get rid of Dowager’s Hump With This Simple Exercises?
To avoid kyphosis, or a hunchback or dowager’s hump, first and foremost make sure that you are getting enough calcium into your body. Don’t wait until you are 50 years old to do this. Start early. Secondly, engage in specific kyphosis exercises, which should prevent you from developing a hump. In addition, keep moving. If you sit too much, your abdominal muscles will weaken and the hamstrings in the back of your legs will tighten up. This makes a person slouch and develop a hump.
Do the chest stretch, according to Pilates-back-joint-exercise.com (see References). This entails lying on a mat with your knees bent and your hands placed at the base of your skull. Gently press your elbows into the floor. You will feel a pull under the armpits and across your chest. Keep your ribs and shoulder blades against the mat at all times. Release your elbows and then repeat this exercise until you can feet the tight muscles in your chest releasing tension.
While lying on the floor, use an exercise rope or band to execute the hamstring stretch. Wrap the band underneath one foot and hold onto the ends of the band with your hands. Your other leg is extended to the front and flat on the floor. Exhale and lift your leg (the one that has the band situated underneath the foot) straight up. Give a slight tug on the band. You should feel a tug in the back of the upper thigh. Hold this position for a couple of seconds and then lower your leg to the floor, letting up on the tension band. This will strengthen your legs, which support you, and enable you to maintain better posture.
Sit on a mat with your back straight and both of your legs extended to the front. If your hamstrings are tight, bend your knees. Wrap an exercise band around your feet. Hold the ends of the band with both hands. As you pull your hands toward your waist, exhale. The palms of your hands should be facing each other. Continue pulling on the band. Your elbows will move to the back. Your shoulder blades will draw together. Repeat this movement 10 times. This is a good back exercise and is called the lateral row.