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

Many people suffering from the so-called widow’s hump are plagued by pain in the neck and back as well as optical deformation.

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 the spine through the use of the smartphone or sitting for a long time in front of the computer.

Other possible causes:

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

Widow’s Hump Side Effects

  • backache
  • Tension pain in the neck
  • Arms and hands tilt 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 pay attention primarily to an ergonomic workplace.

Make sure you train regularly even in your free time. 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 relaxed and open your arms as if you are about to hug someone. Then slide them back a bit until you feel tension in the shoulder blades. Hold this position for 30 seconds.
  2. Keep your upper arms close to your body, then lift your forearms 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 possible until you feel tension between your shoulders. Hold this position for 30 seconds.
  4. Sit straight with your knees bent. Grab the back of your head with both hands and slowly push your elbows forward towards your chin. Make sure your back stays straight. Hold the position for 30 seconds.
  5. Fitness instructor Dima Kreis recommends, among others, the following exercise: kneel in front of a chair and lean your elbows on it. She grabs the back of her head and then pulls her body back, pulling her head back as you do it.

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

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