Somatic exercises are movements that integrate your mind and body to help treat a condition. An upper-thoracic hump, also known as kyphosis or a dowager's hump, is an abnormal curvature in the upper back that forces the spine to curve outward, creating a hump and making it impossible to stand completely straight. According to the journal "Osteoporosis International," extension exercises may help minimize this condition.
Lateral Row
Begin by sitting down on a mat or the floor with your legs extended in front of you and your back as straight as possible. Use a towel or exercise band to loop around your feet and hold the ends of the band in your hands. Exhale and pull your hands toward your body until you feel a stretch in the back of your thighs and your upper back. Try to feel your shoulder blades coming together as you pull on the towel. Keep your spine and upper body as straight as possible throughout the movement. Repeat 10 to 15 times.
Back Extensions
You'll need a back extension machine at the gym to perform this exercise. Anchor your feet in the extension machine with your upper body hanging over the edge and your stomach facing the floor. Place both hands behind your head and point your elbows out to the sides. Bend your waist upward to lift your upper body until it is parallel to the floor. Hold this position for a few seconds and then use a slow and controlled motion to return to your starting position.
Shoulder Shrug
Stand facing a mirror with your feet about shoulder-width apart and a light dumbbell in your hands if you need the extra resistance. Keep both arms resting by your sides with your palms facing your body. Slowly shrug your shoulders as high as you can, as if you were trying to touch your ears with your shoulders. Hold this position for a second or two and then slowly lower your shoulders to return to your starting position. Repeat 10 to 15 times.
Lying Elbow Lift
Lie on your stomach with your elbows bent and your hands by your ears. Your palms should be facing the floor and your legs should be extended behind you. Use the muscles of your back to lift your upper back, arms and hands off the floor at the same time while turning your head toward one side. Be sure your elbows are lifted higher than your back and your fingers are at shoulder level. Hold this position for a couple of seconds and repeat.
References
- "Osteoporosis International"; Spinal Extension Exercises Prevent Natural Progression of Kyphosis; J.M. Ball, et al.; March 2009
- Pilates-Back-Joint-Exercise.com: Upper Back Exercise for People Who Want to Improve Their Posture
- Rice University: Back Extensions
- American Senior Fitness Association: Exercise for Dowager's Hump; Jim Evans
- American Academy of Orthopaedic Surgeons; Kyphosis (Roundback) of the Spine; September 2007
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