The Dowager’s Hump Corrector And Preventer - Save Our Bones

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Learn More Now →

Have a great weekend!

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Comments on this article are closed.

  1. Lakshmi

    Mam , i m a medical student. Due to my bad posture while sleeping and during studying for hours together i got dowagers hump i think so. How can i correct it and how much tym does it take. I have searched for this for many times but i dont know how to get rid off this . I m not able to tie my hair up also bcoz of this problem.pls help me

  2. Cathy G

    The comments are really good explains that so many people are unaware of the health benefits of alkaline, the articles you provide are awesome. Alkali diet eliminates the burning in my stomach, plus i must take calcium and magnesium blend. I Test my urine in the morning with a pH strip & take magnesium for 7.2 balance. I had a whiplash injury 10 years ago, I’ve been looking for proper exercises to assist me to avoid the hump… thank you again… !

  3. Rosemary

    Hi Vivian,
    Thank you for all the informative emails, your exercises are great. I have stopped Bonviva, had started getting severe muscle/joint pain unrelated to RA flare ups. I was diagnosed to osteopenia 2010. The doctors had said that because if RA and the treatments I had been on over the years that this was the only way to prevent fractures. I have managed to live RA since I was 25, am almost 60 now. Had right knee replacement 2011, left knee bothers me now but holding off surgery, hands, shoulders, elbows affected and my feet. Developed AF 2011, suffered a massive pulmonary DVT, thankful to be alive. Used to swim 3 times a week, have not swam this winter dreading catching anything, colds or the flu; as I am on biologics and have to exercise caution. I am semi retired now, used to travel a lot and miss it too but I don’t want to put myself at risk. I am thankful to be alive and the alternative could be risking my life. I try to eat healthy, miss being able to go for long walks. I am blessed to have grand babies, take the grand kids to the Park, enjoy being able to play though I can’t keep up with them.

    I just wanted to join the conversation and to say thank you. It is good to have all this information you’re sharing Vivian, helps the patient make an informed opinion. At times it feels like one is caught between a rock and hard place. Savers keep up the good fight.

    • Vivian Goldschmidt, MA

      Keep up the good work, Rosemary, and enjoy your grandchildren! And it warms my heart to know that the information at Save Our Bones has made such a difference for you.

  4. lorraine

    Can you suggest any exercises specific to scoliosis?

  5. christine

    whilst suffering an awfull cold I sneezed violently,I shot forward from my lower back.As I have osteoporosis I wondered if the click/crack that I heard was a fracture.After 10 days of trying to keep my back straight the pain decreased.My Question is,can a fracture repair itself,I havent seen a doctor about it as I dont trust their advice.I would like to get back to exsercising but not sure if I should.Thank you for all your helpfull emails.

    • Cathy G

      Magnesium and alkaline diet saves your bones from breaking

  6. Eleanor Peed

    Your advice re “head forward” makes me resentful. If you have as many compression fractures as I have (too numerous to count per the doctor), it is impossible to straighten one’s back. Information re avoiding a humped back was not available when I was 62 and had my first compression fracture. As a former model, I don’t need info re how to achieve perfect posture. What I need now is info re how to accept the destruction of my figure.

    • marge201

      You shouldn’t feel resentful. Vivian is more talking about, I think, the crazy posture that young people (I know one of them) assume of head forward. My friend, now 21, started this at age 13 or so. Sooooo unattractive but she’s very stubborn and refuses to address it. Admitted recently to neck pain but no change in her posture. She’s no dummy but unfortunately, this will probably have a lasting negative impact on her life.

  7. Diane

    I have your book, the doctor’s disk on head-forward prevention. Will admit I have not done much recently. My hump is getting huge. It is too late to improve or shall I start working on it now and see improvement. The doctor said I can’t do anything as I am too old (69). I do have osteoporosis but do follow you advice on diet, etc. Thanks,

  8. Nancy

    Hi Vivian,
    I enjoy all of your articles and exercises…I have been wondering of there is any preferable sleeping position for those with osteoporosis. I usually sleep on my side where I tend to round my back and have my head in a forward/tucked position. I assume this isn’t great for my bones. When I think about it, I straighten my spine and put my head in a neutral position. Thanks!

  9. Anjuu

    The right arm is staying near chest not coming all the way down on the side like the left arm, please clarify.

  10. viviana

    I have osteoporosis, three broken vertebrae. I am looking for a way to add density to my bones. I have changed my diet considerably already years ago, but my problem is that having also Fibromyalgia it is very painful for me to exercise. I used to be very active, but I can hardly walk now. Fibro is extremely painful and exercise impossible. Any suggestions?

  11. Connie

    It is already to late for me as I have already developed the hump. It started back in 95 but I didn’t realize it at the time. I had to do some exercise at home on the floor and I kept feeling like there was a small lump under the wall to wall carpet when laying on my back but could never locate it with my hand. Apparently, my spine was just starting to deteriorate. I had been taking synthetic hormones. Several years ago, I had 5 fractures of the spine which were very painful.The Dr.’s wanted to get me on the bone prescriptions but I would have no part of it. I started a regiment of raw food supplements and had bio-identical hormones for almost 2 years. So far, I’m hanging in there. I want to thank you Vivian for all the wonderful info you have been sharing with us. Wish I had found you sooner.

    • Vivian Goldschmidt, MA

      I am so glad you’re here, Connie. I believe it’s never too late to improve one’s posture and bone health! I hope you will continue researching and gathering information on drug-free options.

  12. Judy

    I have a sister (age 60) who is mentally challenged and has in the past two years been slumping and the hump is becoming very pronounced. She attends a day care center for adults with mental and/or physical challenges and she sees an individual daily who has back problems and has had surgeries for said problem. She feels sorry for the person mentioned and emulates thinking that others will feel sorry for her… I have seen other mannerisms displayed by her and have corrected them before they became habit but this slump I cannot get her out of… Any suggestions? Thanks

    • Vivian Goldschmidt, MA

      Is it possible that your sister would respond to seeing someone perform an exercise like this one? If she likes to mimic movements and posture, that might help. Just a thought!

      • Judy

        Thank you for your response. Shirley likes for other people to watch her and she will do her best to do it correctly … as long as someone (not me) is watching.. She likes the attention it gets for her. I tried taking he to chiropractor for a while, where she was given exercises to do. She would do them while she was there, but when she was at home, she would do everything but the exercise… Thank you again…

  13. Millie

    When you say to tuck your chin down, does the chin need to touch the chest? I can keep my head against the wall with lowering my chin a little bit but if I go all the way to the chest my head pops away from the wall. Thank you

    • Vivian Goldschmidt, MA

      Hi Millie,
      Yes, if you try to touch your chin to your chest, you won’t be able to keep your head against the wall. Your chin should be tucked in, not down. 🙂

  14. Ellie Schirra

    A GREAT WAY TO START YOUR DAY I have an anti aging is one of my mind, body exercises that I call
    The Golden Cord stand with your back and back of your head against the wall with both feet on the ground and close your eyes…visualize a golden light starting at the base of your spine and see it slowly moving upward..feel it pulling your head and neck upward (breathing in the light..visualize that golden light as a strong and powerful cord coming up to the top of your head as it continues to radiate upward toward the golden sun…Relax, breath in that golden light as it radiates through out your body…Visualize that cord supporting your spine upward. Keep that Golden Light radiating through out your body all day.Practice this everyday you will feel great and look awesome.People will notice the difference. : )xoxoxo

    • Vivian Goldschmidt, MA

      That sounds very peaceful, Ellie – thank you for sharing that technique!

  15. Christine

    Why do you support alkalizing the body with things like your alkaline soup recipes but also endorse distilled water? I also love distilled water but I have a hard time with this seemingly contradiction. Because once you eat something the stomach acid is so much more acidic than the alkaline in food. Plus the alkalinity of the small intestine will neutralize any really acidic food you’ve just eaten. This is what I understand to be true. Can you expound on this because I am no expert by any means! Just a truth seeker with no agenda. Thanks! PS I love your exercises!

    • Vivian Goldschmidt, MA

      Christine, do you have the Osteoporosis Reversal Program? In The Missing Link, the free report that comes with the Program, explains this issue in depth. 🙂

  16. Carol

    Thank you Vivian, I really like this exercise and will be able to do it comfortably a few times throughout the day.

    • Vivian Goldschmidt, MA

      I like it, too – it’s very easy but quite effective.

  17. Donna

    Do you think that you will ever make a DVD of your Densercise? I am now alternating between 2 Susie Hathaway DVD’s and one put out by the Osteoporosis Foundation. I learned about these videos from YOU.
    I also do a couple more aerobic DVDS. I am 70 yrs old and have been diagnosed with “Severe Osteoporosis” I am m faithful to what I am doing but love variety. Your exercises are so excellent but I would love doing them along with a video in my living room.

    • Vivian Goldschmidt, MA

      I understand, Donna! Have you taken a look at the Posture Confidence DVD?

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