Also known as Dowager's hump, or buffalo, is an accumulation of fat that forms on the lower part of the neck. This condition can have several causes, the most common poor posture, especially when you spend long hours in incorrect positions. The good news is that it can be removed by means of specific exercises that strengthen the muscles of the back and improve the overall posture of the body. The key is consistency: do these exercises daily is essential to obtain effective results. In addition, combining these routines with healthy habits, such as maintaining a proper posture, and make pauses active, you can prevent its recurrence and significantly improve your quality of life. It begins to incorporate these changes today and transform your physical well-being!
First Exercise
We must always April posture, trying to stand up straight and raise your arms in the form of And (Greek), and to bring together well-the shoulder blades, and also April chest after 30 or 60 seconds.
Second Exercise
Now with the arms raised we're going to spend doing a kind of W where the arms are straight, with your hands raised at least 90 degrees, you can help with a broom stick, to help you with the upright posture. To be so for 30 or 60 seconds, and then move on to the next exercise.
Third Exercise
We must stretch the arms in a T shape and try to focus the shoulder blades, we can use the handle of a broom and last for 30 or 60 seconds, also in the same position to pass or to have a position L.
Fourth Year
With an upright posture, pull the hands back up to get together and look at the ceiling and repeat three to five times of 15 to 30 second.
Fifth Exercise
This exercise is performed by lying face down and is known as the position of the cobra. To begin, place the hands under the shoulders and make sure your elbows are glued to the body. Then, slide the shoulder blades back, as if you try to put them together gently, while lifting slightly your head and chest off the floor, keeping the gaze forward. It is important to perform this movement with control and without straining the neck. Hold the position for 15 to 30 seconds, making sure you breathe deeply to relax the muscles, and repeat three to five times. This exercise not only strengthens the upper back, but also improves flexibility of the spine and corrects posture, contributing to a back healthier and more aligned.
If you do all daily and consistently, you're going to see a good result with respect to your hunched back and a good position
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