A dowager's hump refers to a rounding of the upper back due to a curvature of the thoracic spine. Although the term dowager means an elderly woman, men and younger women also can get dowager's humps. Osteoporosis is the usual cause, and in advanced cases where the hump becomes quite pronounced, a dowager's hump is classified as kyphosis. Strength exercises may prevent or slow the development of kyphosis.
Dumbbell Standing Shoulder Shrugs
The dumbbell standing shoulder shrugs is a simple posture exercise that may combat the development of a dowager's hump. To perform this exercise, stand in front of a mirror, holding a dumbbell in each hand with your arms at your sides. Step your feet shoulder-width apart and look forward. Watch in the mirror as you lift your shoulders toward your ears and then press them back down to your sides. Be careful not to round your shoulders forward at any time, especially on the upward movement of the exercise. The entire sequence should be smooth and controlled. The arms remain straight and relaxed. Their job is only to hold the weights so the shoulders can lift them.
Back Extension on a Weight Machine
Back extensions not only strengthen the extensor muscles of the back that run along the spine, but they also improve posture because they target muscles associated with the core musculature group. Core exercises improve stability of the torso and spine, which leads to improved balance and posture. The back extension exercise on a machine is a simple variation you can do at the gym. To do this exercise, sit on the seat with your feet hip-width apart on the foot rest and your knees bent. Hold your arms crossed on your chest and place your hips against the hip support pad. Press your upper back against the pad. Then, lean backward about 30 to 45 degrees. Bend forward to complete a back extension.
Lever Seated Low Row
The lever seated low row exercise is a general back-strengthening exercise performed on a lever weight machine. To perform this exercise on a low row weight machine, sit facing the handlebars and place your feet on the floor with your knees bent. Scoot forward so your chest is flat against the chest pad. Grab the handlebars with your palms facing upward in an underhand grip. Fully extend your arms and sit up straight. Then, pull the bars toward you and bend your elbows. Bring your elbows back next to your sides as if you were elbowing someone behind you. Push your arms straight to complete one seated low row.
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