Neck Hump 5 Effective Exercises

By rjoachim | January 24, 2024
  • Chin tucks: Sit or stand tall with your shoulders relaxed. Gently draw your chin back towards your throat without tilting your head up or down. Hold for a few seconds before releasing. Repeat 10-15 times, 2-3 sets.
  • Neck retractions: Stand or sit tall with your chin tucked slightly. Slowly slide your head straight back, lengthening your neck. Hold for a few seconds before returning to starting position. Repeat 10-15 times, 2-3 sets.
  • Shoulder blade squeezes: Sit or stand tall with your arms at your sides. Pinch your shoulder blades together and hold for a few seconds before releasing. Repeat 10-15 times, 2-3 sets.
  • Upper back exercises: Rows, face pulls, and dumbbell rows are great for strengthening the muscles that support your posture and pull your shoulders back, counteracting the forward rounding that can contribute to a neck hump.

Stretching:

  • Neck stretches: Tilt your head to one side, bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side. You can also gently rotate your head in circles, both clockwise and counterclockwise.
  • Chest stretches: Doorway chest stretches are a great way to open up your chest muscles and improve posture. Stand in a doorway and place your forearms on either side of the frame. Lean forward until you feel a gentle stretch in your chest. Hold for 30 seconds.
  • Thoracic spine stretches: Foam rolling or using a massage ball on your upper back can help loosen tight muscles and improve flexibility. You can also try lying on your back with a small yoga ball under your upper back and gently rolling back and forth.

Remember:

  • Consistency is key: Aim to do these exercises daily or at least a few times a week for best results.
  • Maintain good posture: Throughout the day, be mindful of your posture and remind yourself to sit and stand tall with your shoulders back and chin tucked slightly.
  • Seek professional guidance: If you have any concerns about your neck hump or any underlying medical conditions, it’s important to consult with a doctor or physical therapist for personalized advice and treatment.

Here are some additional resources that you may find helpful:

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