There is no need to fear the dreaded “Dowager’s Hump,” or kyphosis, a condition that occurs when the head moves forward and the upper back forms a rounded, humped appearance.
Even though it’s typically associated with aging (hence the name), I’m here to tell you that the Dowager’s Hump is not an inevitable part of aging.
Savers know that they can prevent and correct this condition, and this weekend, I’m showing you a very effective exercise so you can stand tall, look younger, and not worry about developing a hunchbacked appearance.
While forward head posture (FHP) is a growing problem even among young people, Dowager’s Hump generally develops later in life. That’s because it results from years of repeating damaging patterns.
Here’s how that happens. You see, poor posture, injuries, and some movements (some of them quite subtle) form pathways between your muscles and your brain. Over time, joint and ligament sensors known as proprioceptors – whose job is to inform the brain of joint angles, muscle tension, and muscle length – get “lazy.” That’s when communication between brain and body becomes muddled.
Fortunately, this is not inevitable, because with regular exercise, you can form new, healthy patterns between your brain and your muscles.
The Dowager’s Hump Corrector And Preventer is an excellent technique for breaking out of bad habits and setting up strong, healthful ones.
Here’s how you do it.
You’ll need to stand against a wall for this exercise.
- Stand with your back and your heals touching the wall with your feet at approximately shoulder width. Tuck your chin down. Your upper back and the back of your head should be touching the wall; if your head is too far forward to do this, place a pillow behind your head.
- Bring one arm forward and up above your head, as if you are grabbing the rung of a ladder to climb higher. Continue the motion and bring the arm down.
- As the first arm is coming down, bring the other one up to perform the same move. You will look like you are slowly “clawing” the air in front of you, or climbing a ladder.
- Repeat 20 times, or 10 reps per arm. (You can do fewer if you like, or do more by repeating the set of 20 two or three times.)
- Do not move your feet during this exercise.
- Your head and upper back should stay against the wall throughout the exercise, chin tucked down. Make sure you don’t lean forward or push your head forward.
- Move at a moderate pace – not too fast or too slowly, but a comfortable “walking” pace.
For Good Posture, You Must Develop Good Communication Between Brain And Body
The Densercise™ Epidensity Training System is a great way to stimulate the “conversation” between your brain and body, in addition to increasing bone density, improving posture and muscle tone, plus enhancing balance and flexibility.
Personally, I enjoy adding in Weekend Challenges to my Densercise™ regimen. It adds variety and keeps that brain-body communication going.
Densercise™ is a powerful tool to help you build your bones, overcome kyphosis and stand tall.
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.
Have a great weekend!