Any suggestions on exercises for this postural problem? Thanks

Hi Jodie,

I find doing arm exercises with first trying to relax the upper trapezius and then keeping all arm exercises below the shoulders helps. Eg chest expansion, I cue the lower traps serratus anterior etc. then with prone exercises I really emphasise the articulation through both the cervical and thoracic spine. We tend to keep the cervical spine in neutral but it really helps the older woman if you initiate spine extension from here. Most of my spine extension exercises now begin from flexion and then into a neutral position rather than starting in neutral and trying to lift into extension which is difficult if you are kyphodic.

Doing too many overhead arm positions will create tension and possibly exacerbate this condition

Releasing the fascial restrictions in the thoracic spine before exercise is also beneficial.

Hope this helps
Carolyne

Great Question, Great Answer! Thanks Carolyne!

I have a client now with this issue.. I know she has pretty marked scolosis.. so would the same tips apply to her.. I know she is also doing some weight training at the gym trying to tone her arms and upper body..I am really intrested in the theory of doing all arm exercises below the shoulders? Also that last bit about releasing fascial restrictions... so then it would be a good idea to put her on the roller.. I had already started that with her before her last session.

Thanks Carolyne appreciate the response.

I too have a client with a very bad dowagers hump. However she also suffers from Fybromyalgia. Her main symptom with this is muscle cramping and bruising which is so bad sometimes that she hurts just lying on the floor.
She loves to lie on the foam roller but the fascia massage is way too painful for her so I tend to use a mini stability ball and gently roll it over her back and legs. I know this doesn't get the fascia but it does help with some relaxation.
Any other hints?

HI Michaela

There are ways to release fascia that are not painful. I am currently studying John Barnes Myofascial Release and find it phenomenal for this type of client. It is very gentle.


Also, I think it is good to know that Fibromyalgia is treatable. I was diagnosed in 1996 but found ways to treat myself, one of which is the myofascial release. I also found that some cardio for about 20 minutes before a session warm the muscles up enough to keep the pain to a minimum. But everyone responds differently and needs to create their own recovery plan based on trial and error.

For the dowagers hump, I have my clients lie back on the Cadillac with their head off the end for a traction sort of release. This also aligns the spine for a while (the neck is now in line with the thoracic spine) for someone with Kyphosis, there is nothing better than being able to lie "flat"

Jamie, I am not good with scoliosis as only a couple of my clients in the past 20 years have had it. Must mean I was supposed to concentrate on other things. But myofascial release would certainly be good for her. Personally I think most of us should keep our arms below our shoulders :0

Thank you Carolyne.
I will get the book and try and suggest this too my client.

Carolyne, I have a handful of clients with some degree of forward head and dowagers hump, I'm curious about your suggestion to hang their head off the end of the cadillac, does that not put the neck into too high a degree of extension?