5 Best Exercises to Improve Dowager’s Hump

Suppose you’ve ever caught a glimpse of your posture in the mirror and noticed that hunched curve at the base of your neck; you’re not alone. Dowager’s Hump—also called kyphosis or forward head posture—is incredibly common, especially with all the time we spend hunched over screens. The good news? You can improve it with the right exercises.

What Causes Dowager’s Hump?

Before we get to the exercises, let’s talk about why this happens. A lot of it comes down to poor posture—years of slouching, looking down at our phones, or working at a desk without proper ergonomics. Over time, the muscles in the front of your neck weaken, while the muscles in your upper back get tight and overworked. This imbalance pulls your head forward, creating that telltale hump.

So, what can we do about it? Simple. Strengthen the right muscles, loosen up the tight ones, and retrain your body to hold itself correctly.

5 Best Exercises to Reverse Dowager’s Hump

1. Chin Tucks (A Must-Do!)

Imagine you’re giving yourself an awkward double chin—yep, that’s the move. Chin tucks help strengthen the deep neck flexors, which play a huge role in keeping your head aligned properly.

How to do it:

• Sit or stand tall.
• Gently tuck your chin straight back, as if making a double chin.
• Hold for 5 seconds, then relax.
• Repeat 10-15 times.

You might feel a slight stretch at the base of your skull. That’s a good sign—it means you’re loosening up those tight muscles!

2. Wall Angels (Posture Reset)

This one looks easy until you try it. Wall angels work wonders for strengthening the upper back and opening up the chest.

How to do it:

• Stand with your back against a wall, feet a few inches away from it.
• Press your lower back, shoulders, and head into the wall.
• Raise your arms like you’re making a goalpost shape.
• Slowly raise and lower your arms, keeping them against the wall.
• Do 10-15 reps.

If your arms don’t stay flush against the wall, don’t worry—just do your best. It gets easier with practice!

3. Thoracic Extension (Goodbye, Hump!)

If you spend a lot of time slouching, your upper back gets stiff. This stretch helps open things up and encourages better posture.

How to do it:

• Sit on the floor with a foam roller placed across your mid-back.
• Support your head with your hands and slowly lean back over the roller.
• Hold for a few seconds, then return to neutral.
• Repeat 8-10 times.

You’ll feel a deep stretch in your upper back—exactly what we’re aiming for!

4. Reverse Shoulder Rolls (Instant Relief)

A simple but effective way to counteract tension from hunching forward all day.

How to do it:

• Sit or stand tall.
• Slowly roll your shoulders up, back, and down in a circular motion.
• Do 10 slow, controlled reps.

This exercise helps reset your shoulder positioning and relieve built-up tension.

5. Prone Cobra (Strengthen Your Back)

Your back muscles need to be strong to keep your posture upright. This move targets exactly that.

How to do it:

• Lie face-down on the floor with your arms by your sides.
• Lift your chest slightly off the ground while squeezing your shoulder blades together.
• Hold for 10 seconds, then lower down.
• Repeat 8-10 times.

Daily Habits to Keep That Hump Away

• Exercises are great, but daily habits make a real difference. A few simple tweaks can prevent that hump from creeping back:
• Check your phone posture. Bring your screen up to eye level instead of looking down.
• Adjust your workspace. Your monitor should be at eye level, and your chair should support your back.
• Take breaks. Stand up, stretch, and move around every hour.
• Sleep smart. A supportive pillow that keeps your neck aligned can make a huge difference.

Dowager’s Hump doesn’t have to be a permanent problem. With the right exercises and daily posture habits, you can improve your alignment, reduce pain, and stand taller with confidence. Give these moves a try, stay consistent, and before you know it, you’ll feel the difference!