How to get rid of the widow's hump - Posture Direct (2023)

What is a widow's hump?

This isincreased visibilitywhich forms at the bottom of the neck.

…it's a bone sticking out at the base of the neck!

(Observation: Sometimes the "widow's hump" is also mentioned.thoracic hyperkyphosis. In this blog post, this is referred to as cervicothoracic junction hyperkyphosis.)

Features of the widow's hump

• Excessive flexion at the cervicothoracic junction (hyperkyphosis)
  • (It's a widow's hump!)
• Hyperextension in the upper part of the neck
• Loss of the natural curvature of the cervical spine.
• forward head posture
• Fatty tissue (lipoma) at the base of the neck

What causes widow's hump?

Bad posture.

...and more specifically Aforward head posture.

…Does your neck stick out AND your head?

If you're like the vast majority of people who suffer from dowager's hump, you would beY.

The further the head is pushed forward, the more pressure will be exerted on the base of the neck.

To absorb this extra stress, the body will respond to it.:

• A)Deposition of thick connective tissue (+/- adipose tissue) to strengthen the area.
• B) Strengthening the joints of the lower cervical spine in the forward bend position.

(This is the test of the body to support your heavy head!)

After a long time in this bad posture, deformity at the base of the neck can occur - the so-calledWidow's hump.

Observation: There are certain conditions (namely osteoporosis/compression fractures and Cushing's syndrome) that can also cause a hump at the base of the neck.

Consequences of having a widow's hump

A) Aesthetics

Lets be honest. It's not the most attractive thing.

It may give the impression of a flattened neck.(...May even make you shorter!)

It is also known as the "buffalo hump" or "neck hump".

B) Neck pain

Since the head is in a suboptimal position, more stress is placed on the muscles and joints of the neck.

C) Increased risk of problems How:

• Arthritis
• disc bulges(especially in C5/6 and C6/7)
• Nerve entrapment in the neck.
• Pain at the base of the skull
• Headache

Can it be fixed?

Yes, as long as the neck joints are not yet fused, you can improve (or even regain) your good posture.

Observation: If the intersections are already connected, it is highly unlikely that they can be "disconnected".

How to tell if you have a widow's hump

Observation: Slightly enlarged bones at the base of the neck are normal.Don't confuse it with the widow's hump!

1. Take a side profile picture:

If you see the telltale lump at the base of your neck, you probably have it!

2. Hear it:

Put your hand at the base of his neck.Feeling the big hit?

3.Take an x-ray:

If you really want to know the structural alignment of your neck, see your doctor and ask for an X-ray.(Make sure the C7 vertebrae don't protrude too much!)

How to fix a widow's hump

Observation:If you are unsure whether these widow's hump exercises are right for you, consult your doctor.

1.Used

It is important to relax the tense muscles that stimulate the formation of the hump of the neck.

A)upper trapezoid

See Also

Injuries and injuries to the earsWhat is carotidinium?Back and neck pain overviewWhat causes neck and shoulder pain?

Instructions:

• Find the upper trapezoid.
  • If you're not sure where this muscle is, use Google.
• Place the massage ball between that muscle and the wall.(look up)
• Apply appropriate pressure to the ball.
• Be sure to cover the entire muscle.
• continue through1 minute.

B) Posterior neck muscles

Instructions:

• Lie on the floor.
• Roll your neck muscles into a massage ball.(look up)
• Be sure to cover the entire length of the muscle on both sides of your spine.
  • From the base of the skull to the base of the neck.
• Gently rotate your head back and forth to highlight specific areas.
• continue through2-3 minuteson each side.

2.stretching

With a widow's hump, the joints between the neck and the thoracic spine will be very stiff.Let's free them!

A)Decompress the sides of the neck.

Instructions:

• Look down.
• Tilt your head to one side.
  • ("Ear to shoulder").
• Gently pull your head to the side.
• Try to feel a stretch on the side of your lower neck.
• Make sure you don't feel a pinch on the side where you pull your head.
• To continue30 seconds.
• To repeat3time.
• Do both sides.

B) Decompress the back of the hump.

Instructions:

• Pull up your chin.
• Keeping your chin tucked in, gently pull your head down with both hands.
• Try to feel a stretch in the back of your lower neck.
• To continue30 seconds.
• To repeat3time.

C) Back/side neck extension

Instructions:

• Hold the base of the chair with your hand.
• Shift your body weight to the other side.
• Gently tuck your chin in.
• Look at the armpit on the opposite side of the hand holding the chair.
• Place your hand on top of your head and tuck your head under your armpit.
• Try to feel a stretch on the side of your neck.
• To continue30 seconds.
• More pieces like this:The levator scapula extends.

3.Traction

The following exercises will help relieve the neck joints.

A)Traction (with band)

Instructions:

• Tie the resistance band to a stationary object. (Height: ~3-4 feet)
• Lie on the floor with your knees bent.
• Wrap the band under the base of the skull.
• Still holding the band in your hands, slowly move your body away from the anchor point.
• Release and let the headband pull you over your head.
• Step back far enough until you feel a stretch in the back of your neck.
• Relax completely.
• To continue1 minute.
• Observation: Place a small towel between your head and the headband if you feel more comfortable.

B)Traction (with device)

Alternatively, you can invest in a mechanical traction machine to help decompress your joints.

OBSERVATION: If you want to see 13 different exercises to help relieve your neck, be sure to check out this post:neck decompression exercises.

4.joint mobilization

The following exercises will get your stiff joints moving again.

A)Joint mobilization (balloon sock)

Instructions:

• Place 2 massage balls in the sock.(See picture)
  • Make sure they're not too firm.
  • Tie the end.
• Lie on your back with your knees bent.
• Place the widow's hump between the 2 balls.
• Support the weight of your head with your hands behind you.
• Pull your head forward so that your chin is closer to the top of your chest.
• Continue to apply comfortable pressure to the sock while slowly lifting the bottom of the shoe.
• Try to fold the base of the neck over the ball sock.
  • Small movements are key here!
• To repeat30time.

B) side pressure

Instructions:

• Reach behind his neck with both hands.
• Feel the widow's hump.
• Locate the C7 and T1 spinous processes.
  • These are the bones sticking out from the inside.
• Place your fingertips on either side of the spinous process.
• Apply alternating pressure from the sides.
  • "Move the bone from side to side"
• continue through1 minute.

5.Gain control over your joints

Now that more movements have been unlocked in the neck, it is imperative to gain full control over the neck.

A)Chin guard with extension

Instructions:

• Look down a bit.
  • The steeper the widow's hump, the more you have to look down.
• Perform chin correction.
  • "Make a Double Chin"
  • (think of the movement as a book sliding back onto the shelf)
• While maintaining this position with your chin pulled up, continue to look up slightly.
• Try to feel the pressure at the base of your neck.
  • It shouldn't hurt!
• Don't let your chin bulge forward during this movement.
• To repeat30time.
• ActNOforce this move in pain!
  • If you feel pain, ease the tension.

See the post for more abdominal exercises:The 6 best chin curl exercises.

6.Pay attention to the posture of the head forward

The head forward position is the position of the headforeheadfrom the midline of the trunk.

Since the head is relatively heavy, the farther forward it is placed, the more pressure it exerts on the base of the neck.

I have listed a few exercises below to address this particular posture problem, butesstrongit is recommended to view the FULL blog post linked below:

Here are some exercises to get you started

A)Sternocleidomastoid release

Instructions:

• Locate the sternocleidomastoid muscle
  • You should be able to feel the visible muscles on either side of your neck.(look up)
• Gently massage these muscles with a pincer grip.
• Don't push too deep!
• Duration:1 minuteevery page.

B) suboccipital

Instructions:

• Place one hand on the front of the chin and the other on the back of the head.
• Apply force to the front of the chin to gently push the chin backwards.
• While maintaining this pressure, pull your head forward/down.
• Try to feel the stretch in the back of your neck.
• To continue30 seconds.
• To repeat3time.

C)Sternocleidomastoid stretch

Instructions:

• Gently tuck your chin in.
  • (Keep this position throughout the movement.)
• Turn your headaddresspage you want to stretch.
• Tilt your head to one sidefarfrom the side you want to stretch.
• Use your hands to push your head deeper into the incline.
• Try to feel a stretch on the side of your neck.
• To continue30 seconds.
• To repeat3time.

(I wish there were more pieces like this:The best sternocleidomastoid sections.)

D) Kinplooi

Instructions:

• While sitting, gently tuck your chin.
  • "Make a double chin."
• Try to feel a slight elongation at the back of your neck.
• A common mistake I often see is when the person starts moving their head up or down.Be sure to keep your eyes and jaw level.and shake your headhorizontally backwards.
  • Think of the movement as a book sliding back onto the shelf.
• To continue5 secondsWrepeat 30 times.

mi)chin nods

Instructions:

• Sit straight.
• Lower your chin slightly down.
• Place a clenched fist under your chin.
• Gently press your chin into your fist.
• To continue30 seconds.
• Try to feel a slight contraction in the front of your throat.
• To repeat2-3 times.

F)Chin flexion/buckling with head lift

Instructions:

• Lie on your back with your knees bent.
  • (Proof your head with a pillow if necessary.)
• Gently press your tongue against the palate during the exercise.
  • This will help you target the right muscles.
• Pull up your chin.
• Lower your chin.
• Keeping your chin twisted, lift your head off the ground.
  • As you move, imagine gently squeezing an apple between your lower jaw and throat.
• Raise as high or as low as you feel comfortable.
• Try to feel the muscles in the front of your neck contract.
• To continue5-10 seconds.
• To repeat10time.
• Make sureNOlet the chin come forward

Observation: If you find this exercise difficult, use your fingertips on the back of your head to provide as much support as you need.

7.Maintain the correct head position

Here are some simple tips to remind you to keep your head in the right position.

A)Try to keep the neck long and elongated.

"Lift your head off your shoulders"

B)Maintain a smooth head-to-chin motion at all times. Don't let your beard stick out.

"Imagine you are gently holding a large apple between your chin and upper chest"

8.take care of your posture

Although the exercises listed aboveSurelyhelp solve the widow's bulge, there are other factors thatmusi to consider!

The other 2 attitude problems that predispose you to growthWidow's hump:

1. arched upper back
2. rounded shoulders

Combined, they create more pressure at the base of the neck.

A)directional posture of the humpback whale

If the thoracic spine (upper back) is tilted forward, this can force the head to protrude forward.

The weight of the head in this forward position will put extra pressure on the base of the neck.

B)Direction rounded shoulders

To haverounded shouldersThis occurs when the shoulder is in a resting position in front of the midline of the trunk.

Together with the weight of the arms, this extended shoulder rest position can cause the upper trapezoid to pull against the base of the neck.

9.Tips

A)session

Avoid falling!

Sitting in a forward-leaning position for extended periods of time naturally puts more strain on the base of the neck.

sit high. Lengthen your spine. And avoid showing your beard.

B)Driving

In general, car seats are not conducive to a good driving position.(look up)

If you have to ride constantly, the most important thing is to adjust the seat so that your body has the opportunity to assume the best possible position.

If you need tips on driving posture, be sure to read this post:correct driving position.

C)To sleep

How to fix a widow's hump while sleeping?

The main problem is sleeping on your back.(look below)

If you sleep on your back, avoid using a pillow that is too thick as it pushes your head forward and favors impacts.

The goal is to use the thinnest pillow possible.comfortablepossiblewithout lifting the chin.

10Frequently asked questions:

A)How long will it take to repair?

It really depends... We are all different!

However, if you've had a widow's hump for a long time, it's more likely to be harder to correct.

There are no quick fixes!

Spend time. Do exercise. YOU WILL SEE Improvements!

B)Can surgery fix a widow's hump?

Removal of the widow's hump involves the surgical removal of fat deposits that surround the hump.

While this may reduce the appearance, the flexed position of the joints remains unchanged.

C)Can carrying a heavy bag help?

¡Y!

…especially if you already have rounded shoulders!

The weight of the bag puts extra pressure on the base of the neck.

11 Application:

• The widow's hump is the hump at the base of your neck.
• The main cause is the forward posture of the head.
• It can be corrected... unless the neck joints are already fused.
• In the beginning, it is important to do all the exercises mentioned in this blog post. From now on, focus on the exercises that give you the best results.
• It is recommended that yourwholeattitude.

Dear Mark Wongu:

Mark is a physiotherapist who has been helping his patients improve their posture for 11 years. In 2015, he created the Posture Direct blog, which aims to help people improve their posture.

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reservation:This blog post is not intended to replace professional advice, diagnosis or treatment. The content provided is for informational purposes only. Use of the content of this blog post is at your own risk.For more information:Medical disclaimer.