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How to get rid of dowagers hump

A dowager's hump is an abnormally pronounced form of kyphosis, or forward bending of the spine. This noticeable hump -- formed as a result of poor posture, nerve disorders, spinal injury or osteoporosis -- can occur in both men and women at any age. There are surgeries that can attempt to correct the hump, but these can be risky. Exercises can be performed instead to help return the spine to a more normal curvature and prevent the dowager's hump from becoming more severe.

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  1. Stand in front of a mirror with your knees slightly bent and your feet shoulder-width apart. Hang your arms loosely at your sides.

  2. Hold one five-pound dumbbell in each hand.

  3. Lift, or shrug, your shoulders as high as you comfortably can.

  4. Relax the shoulders.

  5. Repeat this movement 10 to 20 times, performing the routine three to four times each week.

  6. Get down on the floor on your hands and knees. A small pillow or towel can be placed under your knees for comfort.

  7. Relax your abdomen and back. They should both drop slightly toward the floor.

  8. Slowly arch your back and lift your abdomen and head toward the ceiling. Hold this "cat-back" position for five to ten seconds.

  9. Relax your back and repeat this motion five to ten times. Perform this routine several times a week.

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Things You'll Need

  • Mirror
  • 2 five-pound dumbbells
  • Pillow or towel

About the Author

Residing in Chippewa Falls, Wis., Jaimie Zinski has been writing since 2009. Specializing in pop culture, film and television, her work appears on Star Reviews and various other websites. Zinski is pursuing a Bachelor of Arts in history at the University of Wisconsin.

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