Dowager’s Hump Exercise - Fix Forward Head Posture - Hyperkyphosis
Updated: Jul 28
To get the best results, it’s important to do this exercise regularly, my recommendation is 10 seconds hold x 8 reps x twice a day. You must also make sure you keep the head and chin are tucked back during daily activities such as working at a laptop, while using the phone or while driving.
Rounded shoulder posture or slumped posture is one of the most common postural problems, it not only makes us look bad but it can also lead to neck pain, headaches, upper back pain, and even shoulder pain.
The upper cross syndrome is where you end up having tight upper traps and pecs, weak deep neck flexors, and scapular stabilisers (muscles in between and in front of the shoulder blades). To fix rounded shoulders, you have to stretch or relax the tight muscles and strengthen the weak muscles. This exercise focuses on strengthening the neck flexors and muscles in between your shoulder blades to hold you upright.
There are a lot of ways to strengthen the mid-back. In this video, I am showing you the best strengthening exercise that will give you the quickest result with minimal equipment to fix a forward head posture or rounded shoulders. I do my best to show an exercise that most people can do with as little equipment as possible. I also give you advice on how to fix the text neck and how not slouching and being upright in daily activities could reduce your forward head posture.
Kyphosis is the normal name of the curve in the mid-back (thoracic spine). When the kyphosis increases, it’s called hyper-kyphosis or a Dowager’s hump. You can use a foam roller to correct the hyperkyphosis, but along with that you need to strengthen otherwise the results will be short-term.
DISCLAIMER: The content (the video, description, links, and comments) is not intended to be a substitute for professional medical advice, diagnosis, or treatment plan and is intended for general education purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Always seek the advice of your doctor or healthcare professional with any questions you may have regarding a medical condition and before doing anything contained in this content. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in this content. These exercises when done incorrectly won’t help, and may even worsen your symptoms. If your symptoms worsen, STOP doing these exercises immediately and see your doctor. Dr. Mo is a registered member of the statutory body, the General Chiropractic Council in the UK, and the Scottish Chiropractic Association. He has accredited chiropractic qualifications to Master's level and uses a courtesy title of 'Dr' although holds no general medical qualification.