Dowager’s hump, a.k.a. the buffalo hump is something that is seen in thousands of people. This is essentially the abnormal bending of the spine that also leads to bad posture, and your head being pushed forward. The buffalo hump is something that’s totally treatable and preventable, and the pain associated with it can be diminished. There are simple stretches that can help minimize the appearance of the hump.
1. T stretch
This first stretch is designed to stretch out your chest muscles. In order to do this stretch, all you need is a doorway. Place your arms on either side of the door frame forming a 90-degree angle with each arm. Lean in further and further as you feel your muscles relax.
2. Upper Back Stretch
You’ll need something to hold onto so you can simply face a wall and place your hands flat against it above your head. Keeping neck neutral, sink down into the stretch as demonstrated in the video. Be sure not to let your head drop as you’re doing this stretch. Focus on keeping your ears in line with your shoulders. After about 10-20 seconds, sink further into the stretch. If you have shoulder problems and it hurts to keep them above your head, you can keep your arms lower.
3. Chin Translation
This stretch is designed to improve your posture by taking that forward head posture and bringing it back in line over your body. Pretend your ears and your jaw are on a railroad cart and it’s going to go straight back like a cobra strike. This is not an up or down movement, it’s straight back. You can do this stretch just about anywhere to help with your posture. Once you get the hang of it, put 2 fingers behind your head to add some resistance.