More people in today’s environment have the propensity to develop Dowager’s Hump than ever before because of the constant use and overuse of computers and the posture associated with overuse. Regularly doing upper body exercises to reduce Dowager’s Hump, also with modifying time spent hunched over with posture correction can aid in reducing the hunching look and jutted chin that appears after years and sometimes just months of computer use.
To achieve success with the upper body exercises to reduce Dowager’s Hump you need to be diligent about what you want to accomplish. Be aware of your posture at all times and correct it as soon as you realize you are hunching and rounding your shoulders. Strengthening the trapezoid area of the back is one of the main areas affected with upper body exercises to reduce Dowager’s Hump. Regain strength in this area along with strong abdomens to control the way you hold your body.
After massive research and a whole lot of neck and upper back pain, three top exercises worked at reducing the pain, and helping to stop the actual leaning forward when working on a computer. The exercises found to work to reduce Dowager’s Hump include exercises that stretch the body, strengthen the abs and the back. In some cases Pilates moves and yoga asanas are among the top three upper body exercises to reduce Dowager’s Hump.
The Half-Swan is an exercise where you lay flat on the floor, thighs together, and elbows touching your sides hands flat on the floor. The goal is to tighten your abs, and lengthen your spine by raising the upper portion of your body only keeping your neck properly aligned. Remember the importance of breathing when doing all exercises. This exercise also tightens the thighs and glutes while strengthening your upper back and opening up your chest.
Shoulder shrugs are an easy to perform choice of upper body exercises to reduce Dowager’s Hump while making you aware of the breakdown in strength when these muscles are not used properly. The constant and prolonged static position sitting in front of a computer all day is not only back on the neck and back but also shoulders and overall posture. Take brief breaks throughout the day and do shoulder shrugs rotating backward and forward. Feel the release in the center of your upper back as you perform an excellent upper body exercise to reduce Dowager’s Hump. When adding other exercises to your routine focus on chest openers and back and abdomen strengtheners.
The swimmer is a popular choice of exercises which is one of the top upper body exercises to reduce Dowager’s Hump. Relax and lie face down on the floor with arms forward stretched out in a motion that lengthens and pulls the ears away from the shoulder, thus reversing the hunching posture that makes one want to compact posture rather than lengthen. With your pelvic muscles tight and head and spine aligned lift opposite arms and legs as though simulating the motion of swimming.
All of the exercises mentioned focus on lengthening the spine, strengthening the upper back and trapezoid area, and opening the chest. Don’t give into the pain associated with bad posture and hunching forward. In fact pay attention to the alignment of your body. Stand up straight as though you have a light at the top of your breastbone. Your moving forward depends on this light shining straight ahead. Keep your ears aligned with your shoulders and lift your chest. By developing these habits and practicing them diligently, combined with your upper body exercises to reduce Dowager’s Hump, you are being proactive in ensuring your pain management and improving your posture.