{"id":1878,"date":"2020-01-26T00:00:00","date_gmt":"2020-01-26T00:00:00","guid":{"rendered":"https:\/\/www.richardlanemassage.com.au\/blog\/?p=1878"},"modified":"2022-10-27T01:52:55","modified_gmt":"2022-10-27T01:52:55","slug":"dowagers-hump-massage-and-exercise","status":"publish","type":"post","link":"https:\/\/www.richardlanemassage.com.au\/blog\/dowagers-hump-massage-and-exercise\/","title":{"rendered":"Dowager&#8217;s Hump &#8211; Massage and Exercise"},"content":{"rendered":"\n<p>Please note that this page is mainly for my personal reference &#8211; based on various YouTube resources.<\/p>\n\n\n\n<p><em>Deep Tissue Massage and Manual Therapy for Relieving Dowager&#8217;s Hump<\/em> &#8211; Erik Dalton<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Effective Deep Tissue Massage &amp; Manual Therapy For Dowager Hump Relief | ErikDalton.com\" width=\"640\" height=\"480\" src=\"https:\/\/www.youtube.com\/embed\/gXsvN-bnzmk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Massage techniques &#8211; standing, assess how tight are the sub-occiptal muscles and then reassess when client is sitting.  If tone of sub-occipals are tighter when standing implies that there is an input from the pelvis.<\/p>\n\n\n\n<p>Side-lying fist into upper traps. Lean in and get client to gently lift shoulder (restricted &#8211; PNF style) before relaxing and sweep fist down traps.  <\/p>\n\n\n\n<p>Client prone and then get client to lift head off table.  Hook fascia with forearm whilst on transverse processes to mobilise any &#8220;stuck&#8221; facet joints &#8211; all whilst client lifts head up and down off table.  Flying V with fingers in groove &#8211; again client raises and lowers head.  Hold on any hypertonic spots.  Can use thumbs as well. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>4 Exercises to Fix Dowager&#8217;s Hump (Neck Hump) &amp; Poor Posture for GOOD<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"4 Exercises to Fix Dowager&#039;s Hump (Neck Hump) &amp; Poor Posture for GOOD\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/D67to97uhyQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Two types of dowager&#8217;s hump.  One is a fixed deformity related to osteoporotic fractures as we age (jumping is good for stimulating muscular skeletal development).  Second is flexible deformity &#8211; no actual structural injury but caused by gravity.  Traditional approaches have involved passive stretching or extending back over a foam roller. Key however is to activate deep muscles surround thoracic spine. <\/p>\n\n\n\n<p>Exercises: Allow yourself to slump and then point finger at chin and draw chin back.  Repeat a couple of times but then hold, relax and rotate shoulders both ways a few times whilst maintaining alignment.<\/p>\n\n\n\n<p>Supine Chin Tuck &#8211; lie on ground, tuck chin in and lift head off floor (very slightly &#8211; just enough to be able to put piece of paper between head and floor).  Breathe naturally.  Do recommended no of reps and sets.<\/p>\n\n\n\n<p>T-Spine Extension &#8211; Start off in four point position with fully extended spine and anterior pelvic spine.  Gradually unwind from pelvis but maintain the thoracic spine extension to strengthen muscles you need to.<\/p>\n\n\n\n<p>Active Hands Behind Head &#8211; standing. Key is to maintain neutral spine. Hands behind head but then lift hands off head and drive elbows back and hold.  Avoid lumbar extension.  <\/p>\n\n\n\n<p>Wall Neck Side Bend &#8211; Stand up against wall and laterally flex neck muscles. Keeping head against wall but not going to any points of pain.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>For an alternative view this view dispels the myth that there is a link between forward head posture and pain.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/youtube.com\/watch?v=dPZbS1sdzMU\n<\/div><\/figure>\n\n\n\n<p>However doesn&#8217;t mean that moving out of FHP doesn&#8217;t help an individual with pain.  Managing lifestyle may though be a better approach to be able to tolerate pain associated with FHP.  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Please note that this page is mainly for my personal reference &#8211; based on various YouTube resources. Deep Tissue Massage and Manual Therapy for Relieving Dowager&#8217;s Hump &#8211; Erik Dalton Massage techniques &#8211; standing, assess how tight are the sub-occiptal muscles and then reassess when client is sitting. If tone of sub-occipals are tighter when standing implies that there is an input from the pelvis. Side-lying fist into upper traps. Lean in and get client to gently lift shoulder (restricted&#8230;<\/p>\n<p class=\"read-more\"><a class=\"btn btn-default\" href=\"https:\/\/www.richardlanemassage.com.au\/blog\/dowagers-hump-massage-and-exercise\/\"> Read More<span class=\"screen-reader-text\">  Read More<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1880,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,121,5,122,41,6,33],"tags":[82,11,123,34],"class_list":["post-1878","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-assessment","category-exercise","category-headache","category-injury","category-mobile-massage","category-muscles","category-neck","tag-exercise","tag-headache","tag-injury","tag-neck"],"_links":{"self":[{"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/posts\/1878","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/comments?post=1878"}],"version-history":[{"count":0,"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/posts\/1878\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/media\/1880"}],"wp:attachment":[{"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/media?parent=1878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/categories?post=1878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.richardlanemassage.com.au\/blog\/wp-json\/wp\/v2\/tags?post=1878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}