7 exercises to fix a widow’s hump

Dowger’s Hump, also commonly known as “cervical bag” or “buffalo shoulder”, is a forward rounding of the top of the spine. When the head is lowered, a mass bulges somewhere between the intersection of the upper spinal cord and the neck. This is commonly referred to as the Dowager’s Hump.

From an anatomical point of view, the “dowager’s hump” refers to the protrusion from the 6th cervical vertebra to the 3rd thoracic vertebra. The main reason why Dowager’s Hump occurs is a prolonged or repetitive habit of tilting the head forward.

Common behaviors that accompany this type of fatigue are working with your head down or looking down at your phone. These habits are common to our modern lifestyle, so it’s no surprise that more and more people suffer from the Dowsier’s Hump.

Dowger’s Hump Symptoms

When you tilt your head forward or down, the muscles in the back of your neck become tense and stiff. cause significant fat accumulation.

Immobilization of a joint in this position can not only cause localized nerve compression, but can also extend from the head to the upper back, causing several possible symptoms.

These include numbness in the hands, shoulder and back pain, neck pain, headache, swollen head, dizziness, ringing in the ears, eye pain, early vision loss, trouble sleeping, heart palpitations, and chest tightness. will be

As such, dowager’s hump (cervical vertebrae bag) is not only unsightly, it can also lead to many associated symptoms and ailments that can become painful and chronic.

Does Dowager’s Bump Only Occur in Overweight People?

The main cause of Dowager’s Hump is the habit of slouching or bowing. Being fat or thin doesn’t matter. However, obese people tend to accumulate fat on the back of their neck. Thus, the hump becomes more obvious and the corresponding symptoms and illnesses that may occur become correspondingly more severe.

Relieve symptoms with proper diet

In this regard, you can eat more natto, red yeast rice, turmeric and vinegar-rich drinks to reduce fat and get rid of congestion. Suitable for reducing and thereby improving blood circulation and general metabolism.

7 exercises to help fix your Dowager’s hump

1. Puff out your chest and pull your chin in

People with Dowager’s Hump are likely to be accustomed to tilting their head forward, so the first action to improve is to reverse it by raising the chest and pulling the chin back.

2. Emulate swimming, butterfly style

  • Extend both arms horizontally, palms facing down, grasp five fingers like eagle claws, and rotate both arms and shoulder blades as if swimming in butterfly style. What.
  • Extend your arms horizontally and twist your palms upwards, then back up, then forward 10 times.

Note: The key to this action is to rotate your shoulder blades from behind, then up, then forward. This action instantly relaxes the muscles in your neck, shoulders and upper back. I think it hurts a lot at first, but the effect is outstanding.

3. Tilt your head back and shake left and right

After running the butterfly swimming emulation above, the muscles and ligaments from the 6th cervical to the 3rd thoracic vertebrae should be loose.

  • At this time, tilt your head back, look straight ahead with both eyes, and swing your head left and right 10 times to open the articular surfaces of the C6-C7 vertebrae of the cervical spine.

Note: Combining exercises 2 and 3 can effectively improve the symptoms of hand numbness caused by compression of the C6-C7 vertebrae of the cervical spine.

4. 10 reverse shoulder and neck stretches

  • Place the fingers of your right palm at the junction of your left neck and shoulder and pull forward with force, rotating your left shoulder backward 10 times.
  • After taking the first step, keep your left shoulder still, press the fingers of your right palm forward, and rotate your head left and right 10 times.
  • Repeat the first and second steps. Now place the left fingers of your left palm on the right neck-shoulder junction.

NOTE: This action can effectively relieve local stiffness of the muscles and ligaments around the cervical spine.

5.Put your hands together and draw a big circle.

  • Bring your hands together in front of your chest, arms straight, palms facing forward, forming a large circle along the sides of your body. Repeat 10 times.

Note: This action relaxes tight muscles and ligaments in the upper back and improves symptoms of shortness of breath associated with palpitations and tightness in the chest.

6. Lean back and extend your arms

  • With one leg in front and one leg behind, extend your arms straight up, palms facing out at the same time. At the same time, tilt your head back slightly.
  • Switch legs and repeat 10 times.


  • Place your arms very close to your ears and don’t open them too far.
  • This action increases lymphatic circulation in the armpits on both sides, which helps relieve hunched posture and also increases lung capacity.
  • Almost everyone in Dowager’s Hump also exhibits symptoms of hunchbacks. So this action is worth taking to improve both.

7. Turn your head, shake your shoulders, stretch both

  • Lie face down on the bed, support your upper body with your elbows, keep your cervical spine parallel to the ground, and slowly nod and turn your head. If he feels pain during the rotation, he will stop in that position for 10 seconds. Then slightly increase the angle of rotation and he holds for 10 seconds. Increase the rotation angle for another 10 seconds. By doing this, the place where the cervical vertebrae are stuck is slowly unraveling!
  • Move your shoulders up and down toward your head and repeat 20 times. This action effectively opens up a stuck (misaligned) thoracic spine and relieves symptoms of heart palpitations and chest tightness.

See the full program for detailed action demonstrations below.

Epoch Health articles are for informational purposes and are not intended to replace individualized medical advice. For personal medical advice, diagnosis and treatment, please consult a trusted professional. I have a question? Email us at


Wu Kuoping is the director of Taiwan Xinyidang Heart Clinic. He started his studies in traditional Chinese medicine in 2008 and received his bachelor’s degree from the University of Chinese Medicine in Taiwan.

Harry McKennie


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