Kyphosis, or Dowager’s Hump, Stretches & Exercises – Ask Doctor Jo

Kyphosis, or Dowager’s Hump, Stretches & Exercises – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today I’m
going to show you some stretches and exercises for… is that a video call
coming in oh my gosh is JK! hey JK how you doing? good hi! how’s
everyone doing? doing great doing great over here.hey I’m shooting a video and I just want to know if you can tell us a little bit
about your channel. yeah definitely um well I do a lot of cake decorating, so I
decorate a lot of things that I’m passionate about.
so mostly movies comic books, a lot of Disney stuff, but it’s all comes from the
heart. yeah. awesome and how can everybody find your channel? what’s the name of it?
Oh my channel name is slash koalipops, so koalipops that’s what
you’re looking fo.r okay awesome excellent. and so I’m guessing that when
you’re doing all that kind of stuff you get a lot of aches and pains and some
stuff going on tell me a little bit about that. yeah well there’s this thing
I’m kind of developed it’s like this hunch/ I think it’s called like this
chef’s hunch because you’re always like over like a table trying to decorate and
stuff your body is constantly in this one sort of position. and that causes a
lot of strain when I try to like move up or like move around I’m so used to just
being this way, that it’s hard to maneuver my body, so that it’s I can
stand up straight and that causes a lot of problems for me. I could imagine that
it does, well I’ve got some stretches and exercises they’ll hopefully help that
out. so let’s check it out. awesome. awesome great. So that chefs hump
that JK gets is very similar to a dowager’s hump, and basically what that
is is when your posture starts rolling that upper back, kyphosis, bending forward
rolling forward and if you don’t correct that, over time that can cause a lot of
problems. so we’re gonna start off with really just trying to open it up, that
chest with some stretches and some exercises really just
to get that opened up. first we’re gonna start off with a scapular squeeze. with
the scapular squeezes, or the shoulder squeezes, what you want to do is imagine
that somebody’s hand is right on your spine, right in the middle of your back.
and what you want to do is try and take those shoulder blades and squeeze that
imaginary hand back. you can use your elbows to squeeze but keep them low and
close to your body, so it’s not squeezing back this way, you want to squeeze down
and back. so your shoulders stay down. so it’s not coming up like this, but it’s
coming down and squeezing back almost like I’m trying to touch my elbows back
together there as well as a shoulder blade. so hold it back there try and keep
those shoulders down for about three to five seconds. take a little break and
then do that five to ten times, but you see how my chest is kind of opening up
when I do that, so if you’re kind of hunched over, this really helps open back
up that chest. so it should feel really really good. the next one is going to be
a chin tuck. with chin tucks they’re really great for helping correct posture
in general, so a lot of times if you’re bent over
focusing on something working on something in front of you cooking, baking,
your head starts going forward like this, and then these muscles get over
stretched and these get tightened up and it ends up causing a lot of problems and
strain and pressure in your neck and shoulder area. so a chin tuck not going
down this way, but you’re gonna go back this way, and what I like to do is just
kind of place my finger on my chin here. your finger’s going to stay in one spot,
but it’s really just a starting point so you can see how much motion you have
just by doing a couple of chin tucks. so I like to place it here leave that
finger there, and then keeping yourself level push
everything back. so you’re gonna go in like this where you’ve got you know some
double chins right there. just hang out about three to five seconds, and then
when you relax you should have a little bit of space between your finger, and if
you do that shows that those muscles were tight and your
correcting everything. so I’m here and I pull it back it’s opening everything up.
so again three to five second hold, just do five or ten of those and those should
really start help opening everything up. the next one is going to now start
getting some motion again in those shoulder blades, but moving your arms
with it just open up everything. so you’re not hunched over so much. so this
time you’re gonna do a scaption movement. and what scaption is, is it’s
not straight out in front of you that’s flexion, right out to the side is
abduction, scaption is kind of right in the middle, and that has to do with that
scapula that shoulder blade, and so what you want to do is thumbs up. you’re
gonna start with your hands kind of down and you’re gonna go at that 45-degree
angle. not here, not here, but kind of in the
middle, and use both arms and just come up and kind of squeeze them up. so what
you want to do while you’re coming up and down is kind of squeeze those
shoulder blades a little bit kind of like you were doing that squeeze, and
squeeze and lift up and then come right back down. so not really a hold here, but
it’s just turning to track all those muscles in the right direction, how
they’re supposed to be versus when they’re over like that. so just start off
with about ten or fifteen, you don’t have to go all the way up, that might be a
little tight, but just working that motion a little bit. then the next one is
going to be a tee position like the letter T, not like drinking tea, but
arms straight out with your thumbs up. and this time you’re just going to push
back behind you a little bit and that should help open up that chest area. so
this is not quite a stretch it’s more of an active movement where you’re just
kind of warming up those muscles a little bit to get into the stretches
which will do it in just a minute lying down on the ground. so just kind of
pushing those hands back, but opening up that chest area. so again it really
shouldn’t be painful, it should feel kind of good cuz you’re opening everything up
and stretching it a little bit, so if it’s painful, don’t push quite as far.
you’re still squeezing those shoulder back, shoulder blades back,
you go back, and just do about 10 to 15 of those. so the next ones are going to
be on the ground and we’ll start off with a stretch for those PEC muscles. if
you happen to have a foam roller the, this works really really good for
stretching those PEC muscles those chest muscles, and you can do it a couple of
different ways. and if you don’t have a foam roller I’ll show you how to do it
without one in a second, but this works really good because if you can just kind
of sit and lie down on the foam, right on your spine, make sure you have your
head supported so your heads not hanging off, but just kind of be in this position
where it’s right on your spine and you should be able to feel it without having
to do any other motions. but then what you’re going to do is bring your hands
up kind of into a stop sign position and just let them hang down like that. and
that you should really feel it in those PEC area those chest muscle areas just
like that. and if you want to change the stretch a little bit you can bring your
arms up some and then just let them hang down. so this one’s going to be a stretch
where you really want to hold it for about 30 seconds. so just let it relax
let those elbows go down to the floor. if they don’t touch that’s okay but hold it
for 30 seconds. come up relax and do three of those. the next one is turning
it horizontally so this is going to be a chest stretch but it’s also giving me
that upper back stretch as well. so if you have that hump that kyphosis,
this might be really uncomfortable to start off with it. if you happen to have
something like a pool noodle that’s really thin you might want to start off
with that. a bigger one might be a little bit too much, but you can use it just
don’t feel like you have to go all the way back with it. so this time you’re
just going to kind of put your hands behind your head and your roll it back
and get in the position. first put your hands behind your head and just lean
back like this. so you can see that’s really just opening everything up. it’s
stretching that upper back and again if you can just relax over it take some
deep breaths, and let yourself stretch so 30 seconds
three times. again that might be just a little bit too much if you have a lot of
that hump going on. so now I want to try something smaller you can even take a
beach towel roll out that beach towel and put it right there, and so you’ll
just have a little bit but that will help open up that stretch as well. then
to again help with the upper back area and this one will get into the lower
back a little bit as well just to kind of loosen everything up. is a press up so
now you’re going to get on your stomach and it’s kind of what it sounds like.
start off with your on your elbows, and just hold the position here you want to
try and keep those hips down and if you’re pushing up like that, you’re not
really stretching the back, so you really want that that back just to curve
downwards that way because again that’s just kind of stretching the spine in a
different direction than what you’re hunched over doing. if this is easy and
it doesn’t really feel like much of a stretch, then you can go into a little
bit of a push-up position. but same thing try and keep those hips down if they
come up, you’re not really stretching that back, so you should be able to relax.
if it hurts when you do this come on back down to the elbows and then just
hold that stretch for about thirty seconds, and then do three of those. so
also a couple things to do to help with all of that is to stretch your hip
flexors because if you’re hunched over all the time, those hip flexors become
tight and then start pulling on the pelvis. so you want to stretch out your
hip flexors and you want to strengthen your core.
so we’ll do those now for hip flexor stretch. there’s a bunch of different
ways you can do it but an easy one is just to get on your knees put one leg
forward, and the one you want to stretch and stay down. the key with this hip
flexor stretch is to keep your upper body straight. people tend to want to
like bend forward and stretch like that, but then I’m still not stretching that
hip flexor right there, so keep your upper body straight,
and just shift your whole body forward. so right here is where you should feel
that stretch. so the same thing, with the stretch hold that for 30 seconds do that
three times. so make sure that you’re doing both sides so you can alternate
back and forth to get the other side a little bit of a break, but again keeping
that upper body fairly straight and just shifting everything forward until you
feel a stretch in that hip flexor area and holding it for 30 seconds. then the
last exercise is a bird dog exercise where you get on all fours. and this is
really to help the core out and then those trunk muscles in the back to help
keep you nice and stable. so just getting on all fours, or we call this quadruped,
and then you’re just going to do an opposite arm opposite leg kick out. but
try and keep your stomach tucked in tight and your back fairly flat. so if
you’re arching down that’s not good, you want to keep everything nice and
straight and then you’re just going to do a kick this way and then come back
down and kick that way. so try not to wobble really try and use that core to
keep yourself stable, and then coming back down. so just do about 10 on each
side, but go slow and steady where you’re making that core work. so those are your
stretches and exercises, hopefully they’ll help you out when you are making
your cakes and all your awesome videos. yes definitely um I I kind of need it so
all of that is just if you have even more I love it I love all of it. awesome
will do will do. so everybody make sure you go to JK’s channel and subscribe to
him and don’t forget to subscribe to our channel ask doctor jo, and remember be safe have fun and I hope you feel better soon. make sure you check out JK’s collab
with me. where I went over to his channel and we asked each other a bunch of fun
silly questions playing the matchstick game.
what’s the matchstick game? we’ll check it out click on the link up here.

14 Replies to “Kyphosis, or Dowager’s Hump, Stretches & Exercises – Ask Doctor Jo”

  1. Head over to JK's channel to check out his AMAZING cakes, and don't forget to tell him Doctor Jo sent you 😊

  2. Dr jill. I done xray, and no bone on bone on my shoulders and starting physical therapy but curious when we do our shoulder exercises, is it normal to hear grinding and clicking? Than at times i get pop's that than afterwards they both feel better but is that normal? Thank you, your always so helpful. God bless you

  3. Check out the collab I did with JK over on his channel. We asked each other silly questions playing the "matchstick game." It's pretty funny:

  4. I've noticed that I've a hump seems like all of a sudden but probably not! I guess from years of small group work with students at kiddy size tables. Looking forward to trying these out. Can the hump get smaller over time doing these?

  5. Wait okay I have a question…does a back brace work for dowagers hump? I did some research but I’m still not sure…could a doctor tell you about a brace?

  6. I'm 20 and noticed the hump due to my poor posture. if this is done enough will this help reverse my dowagers hump? how often should I do this?

  7. I was diagnosed with slight kyphosis a few years. I recently had to go back to my doctor because got worse. I’m hoping that by combining this with my weekly chiropractic appointment that it’ll get better.

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