Posture Development ✨

🚶🏻‍♀️Dowager's Hump is most commonly caused by poor posture, but it is by no means the only cause. Osteoporosis, a congenital issue, or Scheuermann's kyphosis are all possibilities. Dowager's Hump is caused by the weakening of muscles around your thoracic spine, regardless of the underlying cause.

If you develop hunchback from poor posture, the condition can often be corrected through some of these exercises and practicing good posture.💃🏻

💪🏻 Reverse prayer pose

Bring the backs of your hands together behind your back with your fingertips pointing down. Open your chest and bring your shoulders back. Bring your palms together, pressing into your hands and drawing your elbows back.

Remain in this pose for 30 seconds. Do this stretch a few times throughout the day.

💪🏻 Arm stretch upward

Interlace your fingers above your head. Turn your palms upward as you push your arms back and up.

Hold for 5-10 seconds, then relax and repeat.

💪🏻 Reverse shoulder stretch

Clasp your hands behind your back with thumbs pointing towards the floor. Open your chest and move your hands back and towards the ceiling. Stop when you feel a stretch in the shoulders and biceps muscles.

Hold in this position for 20–30 seconds. Release the stretch and return hands to the starting position.

💪🏻 Standing bicep stretch

Interlace your hands at the base of your spine. Straighten your arms and turn your palms to face down. Raise your arms up as high as you can.

Hold this position for up to 1 minute.

💪🏻 Scapular wall slides

Stand with your back against a wall, arms at your sides. Make sure your head, upper back, and glutes are in contact with the wall. Your feet will be slightly away from the wall. Raise your arms overhead and press them into the wall, palms will face out with knuckles touching the wall. Bend the elbows to 90 degrees, while keeping arms against the wall. From this position, slowly slide your arms up the wall as high as you can go without your back, shoulders, elbows, or wrists coming off the wall.

Slowly lower your arms by sliding them down the wall to the starting position (elbows bent at 90 degrees). This movement is slow and controlled.

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