Best Dowager's Hump Exercises

1. Chin Tucks

What it does: Strengthens neck muscles and realigns the cervical spine.

How to do it:

Sit or stand tall.

Tuck your chin straight back (like making a double chin), keeping your eyes level.

Hold for 5 seconds.

Repeat 10–15 times.

2. Wall Angels

What it does: Strengthens upper back and shoulders; improves posture.

How to do it:

Stand with your back flat against a wall, arms in a "goalpost" shape.

Keep your lower back, upper back, and head against the wall.

Slowly raise and lower your arms like making a snow angel.

Repeat 10 times.

 3. Thoracic Extension on Foam Roller

What it does: Mobilizes the thoracic spine and counters the hunched posture.

How to do it:

Lie on a foam roller placed horizontally under your upper back.

Support your head with your hands.

Gently extend over the roller, opening the chest.

Hold for 15–30 seconds, repeat 3–5 times.

4. Prone Y-T-I Raises

What it does: Strengthens lower trapezius and postural muscles.

How to do it:

Lie face down on the floor (or an exercise bench).

Extend arms overhead in a “Y”, to the side in a “T”, and straight down in an “I”.

Lift arms off the ground a few inches in each position.

Hold each lift for 2–3 seconds.

Do 10 reps of each.

5. Pec Stretch in Doorway

What it does: Loosens tight chest muscles pulling shoulders forward.

How to do it:

Stand in a doorway with forearms on the door frame.

Step forward gently to feel a stretch in your chest.

Hold for 30 seconds.

Repeat 2–3 times.