2 Exercises To Help You Prevent “Dowager’s Hump”

This disease was called so because older women experience it more frequently. Kyphosis is the form of osteoporosis and results in bent-over position.

Later stages of kyphosis look like face turned to the ground. This illness is difficult to treat, so we should do our best to prevent it. We found exercises which can help you to avoid this terrible illness.

1. Chest Stretch

This simple stretch is perfect for opening up the front of your body after doing ab work or after a day hunched over your computer’s keyboard.

Lie on your back with your feet together and knees opened in a butterfly position.

Place the ball at the bottom of your shoulder blades, and then place your hands behind your head.

Arch slowly over the ball, and hold this stretch for five to 10 slow, even breaths.

Repeat this relaxing stretch for a total of three reps.

2. Hamstrings

Lie on your back with your knees bent and your feet flat on the ground.
Plant your palms on the floor by your side.

Lift your hips off the floor as you push through your heels.

Continue to raise your body up until your lower and mid-back are off the floor and only your shoulder blades are touching the ground.

Hold for a beat, then lower your body.

Repeat 12 to 15 times.

3. Lateral Row

Lean forward and bend both knees, remembering to keep a flat back.

Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.

Slowly lower the weights back to the starting position to complete one rep.

Complete two to three sets of 10 to 12 reps.

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