If you’ve been diagnosed with osteoporosis, the prospect of developing a Dowager’s Hump can be very frightening. Also known as kyphosis, Dowager’s Hump is a gradual curving forward of the thoracic vertebrae.
As it progresses, the upper back appears more and more hunched and rounded, the head is pushed forward, and shoulders are excessively rounded. It’s not just unsightly; kyphosis can also lead to pain, limited range of motion, and even breathing difficulties.
Dowager’s Hump: a Concern Shared by Many in the Save Our Bones Community
At Save Our Bones we receive many e-mails and questions from community members who, even without an osteoporosis diagnosis, are noticing the beginnings of a Dowager’s Hump, or are worried about developing one.
Today I will show you an easy posture test and will give you ways to avoid and correct the dreaded Dowager’s Hump.
Poor Posture and Kyphosis
Kyphosis does not necessarily mean you have fractures in the thoracic vertebrae, and it does not always mean you have osteoporosis. While osteoporosis and fractures can lead to this condition, in many cases, Dowager’s Hump is the result of poor posture habits.
Sometimes these habits go all the way back to childhood, when you sat slumped in your school desk or on the couch. Or you might have developed a slouching posture because you grew taller than your peers at an early age, so you might have felt self-conscious when standing up to your full height.
Unfortunately, it’s simply easier to slump, especially when you’re tired; slumping requires less muscle work. The good news is that…
Dowager’s Hump is Not Inevitable and Can Be Easily Corrected!
If you have osteoporosis, you might think (or maybe you’ve been told) that developing Dowager’s Hump is unavoidable. You see, the dread of kyphosis need not cause you worry and anxiety because posture can be corrected at any age.
If you notice even a slight forward head posture, a rounded back and shoulders, and if you are having constant backaches for no apparent reason, you can take action now, beginning with this simple test to see where your posture “stands.”
Check Your Posture With the Wall Test
To do this easy test, all you need is a wall.
Stand with your feet flat on the ground, with your heels about 6 inches away from the wall.
Put your back flat against the wall.
Then place your head against the wall as well, and tuck in your chin.
Raise your arms out to shoulder height and bend your elbows. The tips of your fingers will be pointing forward, and your elbows will be straight out from your shoulders.
Now rotate your arms upward at the elbows, keeping them bent, and try to touch the back of your wrists to the wall.
If your back arches, or you can’t get your wrists to touch the wall, that indicates poor posture.
Strong Bones Are Not Enough
You surely know about the importance of having strong and healthy bones to prevent fractures. But you need more than just strong bones. Muscle strength is also essential, especially when it comes to posture. Strong muscles apply pressure on your bones to help you maintain and increase their density and to hold your body in the proper position.
In order to develop muscle strength that will prevent or correct kyphosis, you need to work the specific muscles that are involved in supporting good posture. These are not necessarily the same muscles you see when you look in the mirror, so they often get overlooked. And believe it or not, you can actually make your posture worse if your workouts are not focused on the postural muscles.
Get The Most Effective Posture Exercises!
Learn the 52 exercise moves that improve posture and jumpstart bone-building – all backed by the latest in epigenetics research.
Keep standing tall!