These 5 exercises will help prevent the dreaded “Surgeon’s Hump”
Over 50% of surgeons are reported to have complained of neck and back pain. The “surgeons’ hump” is a deformity that can be caused from cervical and scapulo-thoracic dysfunction. The hump can also develop as a result of overused shortened muscles and weakened lengthened antagonist muscles. These ultimately pull the cervical spine out of position into a common postural dysfunction called upper crossed syndrome. This dysfunction can lead to many issues and complications including but not limited to the “surgeon's hump”. The exercises below aim to help prevent and help correct the surgeon's hump!
5 KEY EXERCISES & HOW TO DO THEM:
These 5 exercises take less than 10 minutes to perform. Doing these exercises 2-4 days a week will have a massive impact in correcting the imbalances associated with “surgeon’s hump”. Start by doing the exercises 2 times a week and eventually build up to 4 times a week. The exercises can also easily be incorporated into your normal workout.
Kettlebell Cervical Rotation:
We spend so much time hunched over with our necks extended and locked in place. This exercise forces us to maintain a tall posture while moving our cervical spine & neck through multiple planes of motion.
Start in a tall double kneeling position, holding a kettlebell of ⅓ your bodyweight. Try to stay as tall as you can while turning your head to each side and looking up. Each turn should be paired with a deep breath in and out. Focus on relaxing your shoulders and breathing deeply through the movement.
PERFORM 10 reps on each side.
Quadruped Chin Tucks:
Whether we are on our cell phones, at a computer or hunched over patients and books, our neck is constantly in flexion. Chin tucks strengthen our cervical extensors and multifidus helping reverse forward head position.
Grab a light resistance band. On all fours place the band behind your head. Hold each end of the band so that the band is pulling your head towards the ground. Pull the band away from the ground by tucking your chin. You want to feel the muscles in the back of your neck working more so than the muscles in the front of your neck. Hold for 1 deep breath.
PERFORM 15-20 reps.
Vertical Shrugs:
Most procedures are spent with the scapula in an elevated position, similar to our daily lives spent typing on computers and smartphones. The vertical shrug lengthens the trapezius and levator while strengthening the lower trapezius and latissimus dorsi which depress our scapula.
Find a pullup bar or use a resistance band you can attach above or kneel under. Grip the bar or band in a neutral position with the arms fully extended overhead. Keeping your arms straight, think about bending the bar while you bring your shoulders away from your ears. Control the movement, taking 2 seconds on the way up and 3 seconds on the way down.
PERFORM 15-20 reps.
Horizontal Shrugs:
In addition to our scapula being elevated, most often our scapula is also protracted. This exercise is intended to strengthen our scapular retractors, primarily the middle & lower trapezius and rhomboids.
Find a stable horizontal bar, TRX or resistance band. From a standing or kneeling position, grip the bar with the arms fully extended and angled slightly upwards. Maintaining a backwards lean, allow the shoulders to relax and back to round. Slowly bring your shoulders away from your ears as you pinch your shoulder blades together. Keep your arms straight the entire time!
PERFORM 15-20 reps.
Inverted Rows:
Although the surgeon’s hump is primarily a cervical spine condition, we cannot only isolate the cervical spine and scapulo-thoracic complex. This exercise aims to incorporate the entire posterior chain while focusing on the cervical spine and scapula.
Use a straight bar or TRX and a chair or box. Lay on your back with your feet elevated up on the chair or box. Reach up to the bar or TRX. Maintain a straight line from head to toe, like a reverse plank. Pull yourself straight up by pulling the shoulders away from your ears and driving your elbows down and behind you. You can make this easier by decreasing the angle of inversion. The closer you are to standing neutral the easier it will be!
PERFORM 8-12 reps.
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Chris is a strength coach & performance director to many world class athletes and olympians. Chris was a former professional triathlete and collegiate swimmer. Chris leads a team of strength, running, triathlon coaches and PT’s. Chris’s team offers training services both in person and remotely. Find more here https://www.kinesisecosystm.com/coaches or on instagram @kinesisintegrated.
The opinions expressed in the article are not affiliated with any institution, company or product. The article should not be interpreted as medical advice.
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