Busting My Dowager's Hump at Home in Japan

    I've been hassled by parents and loved ones about slouching for most of my life, with the problem having a marked worsening around puberty as I struggled to keep all attention from my rapidly changing body. While teaching in my twenties, it seemed no big deal to keep the same general shape, again not wanting to attract unnecessary attention to my chest.

    Unfortunately, one of the big drawbacks to this method of attempting to hide an ample bosom is growing what is known as a dowager's hump. The fleshy lump forms between the tops of the shoulder blades and base of the neck and in my case is the result of years of poor posture, though several diseases can also be contributing factors in some. While I've made attempts to stand up straighter every time I see the little old women with horrendously crooked posture around my town in Japan, my default position is shrugging forward with my shoulders pulled around me and it is hard not to return to this shape.

Behold my hump: not a lovely lady lump

    I am not alone in having this problem and after months of knowing that I have started the transition to hunchback, I finally searched the internet for answers.

The first thing I found to be of use was a series of exercises most people can do easily in their homes without the need to consult a physical therapist. This lack of professional intervention is a huge selling point for me as my Japanese language skill is still far from fluent and attempting to see a doctor by myself is terrifying. Instead, I started trying these out and have found, after only a week of doing the work, my lump is already starting to diminish.

    The first useful link I found was this one from the Cleveland Clinic which suggests three easy to do exercises aimed at strengthening the appropriate neck and back muscles to function better and encourage better posture. One move involves finding a door frame and, while standing, putting your hands at the sides of the frame. You then move as if you were doing a standing push up, but push your body through the frame rather than stopping where your chest would hit the floor. Another move includes forcing your shoulder muscles together repeatedly. The only of the moves that confuses me is the recommended chin tuck that I have trouble picturing, much less performing. Still, with only the two I understand to guide me, I have managed to feel more comfortable for longer in positions of better posture this week and my head no longer connects with as massive of a lump when I lean my head all the way back.

    Doing three sets of 10 reps of each of these daily should bust my hump in no time, if Cleveland Clinic is to be believed.