Exercises To Eliminate Dowager Back Problems

Dowager's hump describes a condition where the upper spine--called the thoracic spine--becomes excessively rounded and sometimes fixed. Also referred to as hyperkyphosis, this condition of the spine can be caused by poor posture, muscles strength imbalances, poor flexibility, traumatic injury, osteoporosis or congenital back problems. If the thoracic spine is still mobile and not fixed, there are some exercises sufferers can do that may help to correct hyperkyphosis. Before attempting to reverse a dowager back problem, people should consult a medical professional to ensure they are not going to do anything to make the condition worse.

Thoracic Release With Foam Roller

A small diameter foam roller can be used to realign your thoracic vertebrae and also provides an effective extension for the thoracic spine. Lie on your beck with your legs bent and your feet flat on the floor. Place the foam roller on the floor beneath your shoulders. Keeping your head back and your hands by the side of your head, inhale and slowly roll up the foam roller by 1 inch. Exhale and allow your weight to settle on the roller. Inhale again and move the roller down your spine another inch and exhale again. Continue this inhale/roll/exhale pattern all the way down your thoracic spine, ensuring you stop before you reach your lumbar vertebrae, or lower back. Remain lying across the foam roller for a few moments, trying to relax and allowing gravity to pull your head towards the floor to extend your upper back before rolling onto your side and slowly getting to your feet.

Chest Stretch

Tight chest muscles can contribute to an increase in kyphosis. To effectively stretch your chest, place your forearms on the sides of a door frame with your elbows level with your shoulders. Gently lean through the door frame and push your chest forwards while keeping your elbows in place. Try to relax and breathe easily to maximize the effectiveness of the stretch. As your chest muscles relax, move deeper into the stretch, holding for 60 seconds or longer.

Standing Wall Angels

To strengthen your upper and mid back muscles, stand with your feet 12 inches from a sturdy wall and lean your back against it. Raise your arms so that your upper arms are parallel to the floor, your elbows are bent to 90 degrees and your forearms, including the backs of your hands, are pressed against the wall. When viewed from the front you should be in a "stick 'em up!" position. Maintaining contact with the wall, slide you hands up the wall as far as you can. Hold this position for a second before slowly returning to the starting position. Repeat, ensuring you press your arms into the wall throughout the exercise.