Do you also have a widow’s hump? Five effective exercises for a better posture

Many people who suffer from a so-called widow’s hump are tormented by neck and back pain in addition to the optical deformation.

The widow’s hump (hyperkyphosis) is also called nerdneck or witch’s hump. But there are many other names for it.

The causes of a widow’s hump can be varied: Young people in particular often tend to deform their spine through the use of smartphones or sitting in front of the computer for a long time.

Other possible causes:

  • bad posture
  • lack of exercise
  • a weak back muscle system
  • injuries
  • the natural aging process
  • Diseases such as osteoporosis or Bechterew’s disease
  • tumors in the spine

Side effects of the widow’s hump

  • back pain
  • Tension pain in the neck
  • Arms and hands incline inward
  • A round upper body that makes you look stronger and shorter

This is how you can prevent a widow’s hump

If you have a sedentary job, you should primarily pay attention to an ergonomic workplace.

Make sure you exercise regularly in your free time too. A yoga or Pilates class, for example, can promote back health.

In extreme cases, physiotherapy and massage help against the widow’s hump.

Exercises against the widow’s hump

  1. Stand loosely and open your arms as if you are about to hug someone. Then slide them back a little until you feel tension in your shoulder blades. Hold this position for 30 seconds.
  2. Keep your upper arms close to your body, and then pull your forearms up as high as you can. This creates a kind of W. Make sure your head is straight. Hold this exercise for 30 seconds.
  3. Clasp your hands behind your back, then pull them down and back as far as you can until you feel tension between your shoulders. Hold this position for 30 seconds.
  4. Sit up straight with your knees bent. Grab the back of your head with both hands and slowly push your elbows forward toward your chin. Make sure your back stays straight. Hold the position for 30 seconds.
  5. Fitness trainer Dima Kreis recommends the following exercise, among others: Kneel down straight in front of a chair and put your elbows on it. Grab the back of your head and then pull your body back, pulling your head back as you do so.

See also  Wonderful, 3 yoga exercises for the cervicals

@dimakreis @khaby.lame #healthy#tips#pain#therapy#buckel#dkhealth♬ TWINNEM – Coi Leray

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