How To Get Rid Of Neck Hump With Exercises At Home

Source : facebook

A neck hump is a curved appearance in the back of our neck that may lead to an unflattering look and discomfort. Also known as Dowager’s Hump or Kyphosis, this condition is often caused by poor posture, aging, or weight gain.

Fixing it could take time and may require a mix of exercise, balanced diet, and lifestyle adjustments. So, let’s look at how to get rid of neck hump and work towards a pain-free, upright posture:


Exercises For Neck Hump

1. Chin Tucks

Source : facebook

If we’re suffering from neck hump, then chin tucks may be the first exercise we can try to mitigate the issue at home. It is easy to do, and with constant practice, eases the neck strain and improves the bad posture.

When we tuck the chin, our deep cervical flexors will activate in the process, strengthening them. This workout may produce discomfort for people with a forward head posture.

Steps To Do:

  • Stand up straight or sit on a chair. The back should be flat while the shoulders need to be relaxed.
  • Look straight ahead with the neck aligned with the back in a straight line.
  • Place a finger on your chin. Then tuck the chin, pushing them backward.
  • Tuck them slowly to feel a good stretch in the neck muscles.
  • Hold at top of the movement for a few seconds.
  • Bring the chin back to the starting position without shifting the neck.
  • Continue this process for 10 to 12 reps.

2. Doorway Chest Stretch

Source : facebook

Doorway stretch is a fantastic workout for reducing the hump in our neck. It addresses the tight chest muscles, which could be a big contributing factor for our neck hump.

Moreover, this stretching exercise also relieves pressure from the cervical spine. People use it for fixing their spinal and scapula alignment.

Steps To Do:

  • Stand in front of the doorway of your home. Keep the back straight while standing.
  • Bend the elbows and place the upper arms on the edges of the doorway.
  • You could place one foot slightly forward for better stability.
  • Now, push the upper body forward towards the doorway. Do not move the arms or legs during this process.
  • The chest needs to be puffed out while pushing the body.
  • Once you reach forward, hold the pose for 30 seconds to feel the chest, shoulder, and neck muscles getting stretched.
  • Return back to the initial position slowly.
  • Continue doing this activity for 10 reps.

3. Cat-Cow Pose

Source : instagram

This yoga pose is quite popular for strengthening our neck muscles and relieving pain. When we bring our head up and down during this asana, the neck gets properly stretched with improved circulation.

Consistent practice of this exercise will help increase flexibility in the neck too. Moreover, it is also used for fixing back and shoulder pain.

Steps To Do:

  • Start by getting into a tabletop pose. The hands must be under the shoulders while the knees under hips.
  • Tilt the pelvis back so that the tailbone sticks up. Bring your head up, looking at the ceiling. The back will make an arch during this process. This is the cat pose.
  • Now, bring the pelvis forward, tucking the tailbone. The head will also reach down, creating a rounded structure in the back. This is the cow pose.
  • Alternate between each pose for a few seconds. Keep the hands and feet stationary throughout the movement.
  • Perform this exercise for 5 to 7 reps.

4. Chin-To-Shoulder Stretch

Source : youtube

This stretching exercise can lengthen our neck muscles effectively and relieve pain caused by Dowager’s hump. It does not require any fancy equipment and could easily be done while binge-watching Netflix, working on computers, or winding down before bed.

Moreover, this workout may also engage our upper traps while trying to reach the shoulders with the chin. Practice them daily to fix the neck hump and get that proper posture.

Steps To Do:

  • Get seated on the chair or stand tall. The shoulders need to be back and down.
  • Rotate the neck to your left side without moving the shoulders.
  • Take a deep breath, and start lowering the head towards the shoulder. Try to touch the chin with your shoulder.
  • Stay in this pose for some seconds, then slowly return back to the center.
  • Conduct this exercise for desired number of reps.

5. Shoulder Roll

Source : youtube

Although the name suggests more focus on the shoulders, this is one of the top neck hump exercises out there. It is simple to perform and could reduce tension in our deltoids. This will correct bad posture and maintain proper alignment.

Sometimes, stiff shoulders may be a factor in causing neck hump in our body, so working with this exercise is crucial. Practice them with the cat-cow pose and chin tucks to get overall neck stretch.

Steps To Do:

  • Stand with a straight back and feet close to each other. Place the arms by your sides.
  • Engage the core muscles, and push your shoulders backward.
  • Slowly bring the shoulders to the middle, and then push it forward.
  • Perform these movements in a circular pattern, creating the “rolls”.
  • Keep the elbows close to the body. The head should not tilt throughout the movement.
  • Practice doing this activity for desired number of reps.

6. Diagonal Band Stretch

Source : youtube

Diagonal band stretch is great for engaging our shoulders and back muscles. This workout features us pulling apart a band diagonally. Doing this regularly can help extend the thoracic spine, which aids to straighten a rounded back.

We must ensure that the head does not tilt forward or backward while doing the exercise. Overstretching must also be avoided to reduce unnecessary injuries.

Steps To Do:

  • Stand with a straight back and feet hip width apart. The head should be gazing ahead.
  • Grab a resistance band with both hands and place it in front of you. Extend the resistance band diagonally.
  • Now, stretch the band slowly, moving the hands in the opposite direction.
  • Engage the ab muscles as you stretch the band. You could also squeeze the shoulder blades together.
  • Perform this exercise for 10 to 12 reps.

7. Wall Extension Stretch

Source : youtube

Doing a wall extension stretch can help us get rid of neck hump by lengthening the spine and neck muscles. It opens up our chest and corrects spinal alignment, pulling everything back into a proper posture.

We should not practice this exercise if we have lower back pain as it may put pressure on the area, making things worse.

Steps To Do:

  • Stand in front of a wall and place your hands on the surface. Keep the feet flat on the ground.
  • Slightly lean the upper body forward. The arms must be extended.
  • Now, push your hips back and lower the chest towards the floor. The back must be straight throughout the movement.
  • When the spine becomes parallel to the ground, hold the pose for 30 seconds.
  • The head needs to be aligned with your spine to avoid neck strains.
  • Bring the upper body back to the initial position by pressing through the palms.
  • Repeat this process for 5 to 7 reps.

8. Wall Angels

Source : instagram

One way to fix Dowager’s hump is by practicing wall angels every day. This workout targets the upper back, neck, and shoulder muscles all at once - making it fantastic for improving posture and reducing the hunchback appearance.

While performing this exercise, our core also works harder to maintain the wall angel position, which helps stabilize the trunk. A stable trunk leads to a neutral position and better overall posture.

Steps To Do:

  • Stand tall with your back and butt facing the wall. Maintain a straight back and relaxed shoulders. Place the arms by your sides.
  • Press the buttocks, back, and shoulders against the wall. Tuck your chin so that the head also touches the wall.
  • Bend the knees slightly and lower the hips to get into a squat pose.
  • Next, raise the arms while maintaining them against the wall.
  • Bring the lifted arms in line with your shoulders. The hands must be pointed upwards while the elbows need to be at 90-degree angle.
  • Raise the arms overhead and then, stay in this pose for some seconds.
  • Lower the arms back to your hip level without shifting the back and buttocks.
  • Perform this activity for desired number of reps.

Other Methods To Fix Neck Hump

1. Maintain Posture During Daily Activities

Aside from exercise sessions, we also need to take care while doing daily activities. The hunchback appearance is generally due to negligence in our day-to-day life during work hours, school, or even at home.

When studying or using our smartphones, we often have a habit of looking down. This causes us to lean forward, which gradually builds up stress in the neck. To avoid this, it's important to keep these activities at eye level. Practicing this habit helps prevent forward leaning and reduces the chances of developing a neck hump.

2. Manage Weight

When we gain weight, our neck may see deposition of fat in the area. This fat deposit may enhance the appearance of Dowager’s hump. The fat usually builds up from between our scapula.

Losing neck fat may be challenging for many, but we could try to reduce this issue through proper workout routines and a balanced diet. Moreover, we should understand how to calculate calorie deficit so that we can monitor our diet and workout progress regularly.

What Causes Neck Hump?

1. Bad Posture

A bad posture is usually considered the major contributor to kyphosis. When we lean forward for a long period due to watching computers and smartphones, our upper spine may get curved forward, creating an unnatural look.

Being in this unnatural hunched pose can become painful over time since it strains the neck muscles. Treating them with aforementioned exercises is one method to reduce the occurrence of this issue.

2. Aging

As we get older, wear and tear in our spine becomes more noticeable. This could lead to poor spinal alignment and negatively impact posture. Aging also increases the risk of disc degeneration, which may ultimately lead to kyphosis.

Moreover, as we age, our muscles - especially those in the core and back - start to weaken. Weak muscles make it harder to maintain proper balance, which also affects our power to sustain an upright posture.

3. Osteoporosis

This disease weakens our bones and can be a big reason some people develop Dowager’s hump. It’s commonly found in older individuals and may cause the vertebrae to weaken, collapse, or compress. This process may lead to the spine curving forward, resulting in a hunched posture.

Osteoporosis also contributes to bone loss in the anterior part of the vertebrae, which further amplifies the issue. Moreover, for people who're already suffering from osteoporosis, practicing these workouts may become a nuisance. They must perform gentle stretches with low intensity.

When To Visit A Doctor?

Neck hump can be quite painful, and we need to take extra care while doing the aforementioned stretches. Sometimes, we may unintentionally cause problems due to improper form, high intensity, or tight muscles.

We may suffer from muscle strains due to tight muscles or bad form, and if the pain does not subside, it is crucial to visit a health professional immediately.

There may be cases where we may notice swelling or a tingling sensation while practicing these stretches. Ignoring these signs can make things worse, so it is best to seek medical treatment and get back to feeling normal quickly.

Disclaimer: The content presented in this article is only intended to be used for information purposes. It should not be taken as a form of medical / clinical advice.

Recent posts