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

Many people who suffer from the so-called widow’s hump suffer from neck and back pain in addition to optical deformity.

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

The causes of a widow’s hump can be different: Young people in particular often tend to deform their spine by using smartphones or sitting at a computer for a long time.

Other possible causes:

  • poor posture
  • lack of exercise
  • weak back muscular system
  • injury
  • natural aging process
  • Diseases such as osteoporosis or Bechterew’s disease
  • tumors in the spine

Side effects of widow’s hump

  • back pain
  • Tension sore throat
  • The arms and hands are tilted inward
  • Round upper body, which makes you look stronger and shorter

This is how you can prevent a widow’s hump

If you have a sedentary job, you should pay particular attention to the ergonomic workplace.

Make sure you exercise regularly in your free time. Yoga or Pilates classes, for example, can help promote back health.

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

Exercises against the widow’s hump

  1. Stand free and open your arms as if you were about to hug someone. Then slide them back a little until you feel tension in the shoulder blades. Hold this position for 30 seconds.
  2. Keep your upper arms close to your body and then pull your forearms as high as possible. This will create a kind of W. Make sure your head is straight. Hold this exercise for 30 seconds.
  3. Clasp your hands behind your back and then pull them down and back as long as you can until you feel tension between your shoulders. Hold this position for 30 seconds.
  4. Sit straight with your knees bent. Grasp the back of your head with both hands and slowly push your elbows forward to your chin. Make sure your back stays straight. Hold the position for 30 seconds.
  5. Fitness trainer Dima Kreis recommends this exercise, among other things: Kneel right in front of the chair and place your elbows on it. Grasp the back of the head and then pull the body back, pulling the head back.

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

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