How To Get rid of Dowager’s Hump With This Simple Exercises?

Spine

Dr. Sydney Bonnick, director of Osteoporosis Services at the Cooper Clinic in Dallas, recommends doing this exercise for the spine: Lying on your stomach with a pillow under your pelvis, place your arms and hands palm sides positioned upward and alongside your body. Anchor your feet under a bar at the bottom of a chair or under the sofa. Slowly raise your head and shoulders. Hold and then lower them. Repeat this several times. If you already have spine fractures, do not do this exercise without first consulting with your doctor. This is comparable to the cobra pose in yoga, except your hands are positioned palms down when doing the cobra.

Balance and Coordination

Work on your balance and coordination, which will help prevent falls that can result in breaks. Walk on your toes; walk on your heels. Do the grapevine: Step your left foot across and in front of your right foot and then step your right foot to the right. Repeat, moving to the right. Step down on your left foot to the left and step across and in front of your left foot with your right and repeat, moving to the left.

Behind the Back

Clasp your hands behind your back and pull your hands away from your back. Your shoulder blades will move toward one another. You will feel this in your arms and in your lower back.

Avoid These Activities

Exercises that you want to avoid, according to Osteopenia3.com, include toe touching or any movement that requires you to bend forward at the waist. Spontaneous crush fractures can occur when coming out of this position. Avoid jogging, jumping rope, high-impact aerobics, running, soccer, football and hockey. However, you can engage in progressive weight lifting, walking and stair climbing.