5 ‘Neck Hump’ Exercises That Will Save Your Posture

A common body complaint is the position of the neck. A “neck hump”, for example, can make people feel anxious and frustrated. This sounds familiar? We have five neck hump exercises to save your posture. Continue reading to learn how you can improve your appearance.

What is a neck hump?

What is a neck hump?
What is a neck hump?

We spoke to Mike Bohl about this area of the body. He is the Director of Medical Content&Education, Ro, and a member our Medical Expert Board. He explains that there are two types neck humps.

Dr. Bohl explains that the first is a dorsocervical fat pads, also known as a buffalo hump. This hump is caused by fat accumulation on the upper back and between shoulder blades. Steroids, side effects of medications or Cushing’s syndrome can cause a buffalo hump. Dr. Bohl says that treating the root cause is the best way to treat this condition. Some people may be able to have their hump surgically removed.

Hyperkyphosis is the second type of neck hump. Hyperkyphosis refers to an abnormal curvature of the spine. Hyperkyphosis is characterized by a bony hump. Dr. Bohl explained that the bony hump is a reflection of the shape of the cervical and thoracic spines (the top half). This type of hump can be caused by osteoporosis or poor posture, genetics and spine fractures. This type of hump is more common in those who lean forward, slouch, or look down at their phone or laptop a lot.

How can you prevent a neck hump?

If you want to avoid neck humps, it is important to regularly evaluate your posture. This checklist includes sitting straight consistently, and keeping your shoulders and back relaxed.

Dr. Bohl suggests that you consult a doctor if you are having trouble doing this. There are many posture correctors on the market. These range from braces that keep your shoulders back to devices that vibrate when your back is bent, reminding you to get up.

There are some effective exercises you can do when dealing with a neck hump.

You can also do exercises to help with neck hump. These exercises are very effective because they will strengthen the upper back and shoulder muscles. These moves can be repeated consistently to keep your head in a neutral position.

Chin Tuck

Chin Tuck
Chin Tuck

According to Dr. Bohl, the chink tuck involves pulling your head back as if you are trying to give yourself double chin. For several seconds, remain in this position and then repeat the move several more times throughout the day.

Shoulder Blade Squeeze

Shoulder Blade Squeeze
Shoulder Blade Squeeze

Pull your shoulder blades back and pretend that you want them to meet in the middle. Keep doing this shoulder blade squeeze exercise throughout the day.

Cat-Cow

Cat-Cow
Cat-Cow

Your posture can be saved by using the cat-cow yoga maneuver. Begin by lowering your body onto your hands and knees. Next, lower your body to your knees and turn your back. Then look toward the ceiling by arching your back while you round your back.

Pectoral Muscle Stretch

Pectoral Muscle Stretch
Pectoral Muscle Stretch

To stretch your muscles, you need to pull your arms back so that your chest is stretching. This can be done in a doorway so you can get a great workout on both sides. You can simply hold each side while you lean forward until your arms feel stretched.

Supermans

Supermans
Supermans

To perform the Superman exercise, lay flat on your stomach and raise your arms up above your head. Lift your arms and feet up off the ground. This motion can be repeated three to four more times.

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