Bad posture can lead to the appearance of a visible hump at the neck. These exercises for cervical bumps can help you solve this problem.
From hours spent looking at our computer screens, our posture suffers and our cervical spine pays the price. Uncomfortable and incorrect postures can often lead to what is known as a neck hump. Also known as dowager’s hump, this is a condition characterized by a visible bump at the base of the neck. Although technology may be the cause, there are many neck exercises you can do to get rid of that bump. Adopting these simple and effective exercises for cervical hump will help you strengthen your neck muscles, improve your posture and achieve a smooth and beautiful neck.
What is a neck bump?
A cervical hump, also known as a dowager hump or kyphosis, is a forward curvature of the upper spine that causes a visible hump at the back of the neck. Several reasons, including poor posture, core muscle weakness, and age-related spinal abnormalities, are frequently the cause. Poor posture, especially when sitting or standing for long periods of time, can place excessive strain on the muscles of the neck and upper back, leading to muscle weakening and forward head posture. This can gradually force the spine out of alignment, causing this forward curvature, according to a study published in the Journal of Medicine and Life.
Neck Hump Exercises: Is Working Out Helpful?
Yes, exercise can be very helpful in repairing a cervical hump, also known as tech neck, as revealed by a study published in the Journal of Medicine and Life. These cervical hump exercises specifically target the muscles of the neck, upper back, and shoulders. Strengthening these muscles helps improve posture and counteract the forward head posture that contributes to neck humping. Additionally, stretching exercises increase flexibility in the neck and upper back, reducing stiffness and tension that can worsen the appearance of a cervical hump. A strong core provides better overall support to your spine, indirectly improving neck alignment and reducing strain.
Exercises for neck hump: how to fix it?
Here are some easy and effective exercises for neck hump that you can incorporate into your fitness routine as suggested by fitness expert Mahesh Ghanekar.
1. Chin tuck
- Stand or sit straight with your shoulders relaxed.
- Tuck your chin toward your chest, as if to create a double chin.
- Hold the position for 5 seconds, then return to the starting position.
- Repeat 10 to 15 times.
2. The shoulder blade tightens
- Sit or stand up straight with your shoulders relaxed.
- Squeeze your shoulder blades as if you were trying to pinch them.
- Hold for 5 seconds, then release.
- Repeat 10 to 15 times.
3. Neck rotations
- Sit or stand up straight with your shoulders relaxed.
- Gently turn your head to the right, then to the left.
- Repeat 10 times in each direction.
4. Neck tilt
- Sit or stand up straight with your shoulders relaxed.
- Gently tilt your head to the right, bringing your ear toward your shoulder.
- Hold the position for 5 seconds, then return to the starting position.
- Repeat on the left side.
- Do 10 repetitions on each side.
5. Wall slides
- Stand with your back against a wall, heels about 6 inches apart.
- Slide your back against the wall until your head, shoulders, and buttocks touch the wall.
- Hold this position for 30 seconds to 1 minute.
- Repeat 5 to 10 times.
6. Foam roller back massage
- Lie on your back with a foam roller placed under your upper back.
- Gently roll back and forth on the roller, focusing on tight or sensitive areas.
- Continue for 5 to 10 minutes.

7. Pectoral stretch
- Stand in front of a door with your arms extended at shoulder height, palms facing forward.
- Step one foot forward, leaning against the doorway to feel a stretch in your chest.
- Hold for 30 seconds, then switch sides.
- Repeat 2 to 3 times on each side.
8. Upper back stretch
- Sit or stand up straight with your shoulders relaxed.
- Interlace your fingers behind your back and lift your arms, gently arching your back.
- Hold for 30 seconds, then release.
- Repeat 2 to 3 times.
9. Thoracic extension
- Lie face down on a bed or table with your chest hanging over the edge.
- Relax your arms at your sides.
- Gently let your chest hang toward the floor.
- Hold for 30 seconds, then return to the starting position.
- Repeat 2 to 3 times.
Note: Remember to consult a healthcare professional before beginning any exercise for neck hump, especially if you have any underlying health conditions.
Possible risks of neck hump exercises
Although generally safe when done correctly, neck hump exercises can carry some potential risks:
- It’s common to experience muscle soreness after starting or increasing the intensity of a new exercise routine. This usually goes away within a few days.
- Certain exercises may temporarily worsen your symptoms if you have underlying neck, shoulder, or back problems.
- Poor form or overexertion can lead to muscle strains, sprains, or other injuries.
If you experience any concerning side effects, such as severe pain, numbness, or weakness, stop exercising and always consult a healthcare professional.
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Related FAQs
When is the best time to practice neck hump exercises?
It is best to practice neck hump exercises at a time when you can concentrate and maintain good posture. This could be in the morning before your busy day or in the evening after you have finished your work and can relax.
How to sit to avoid neck bumps?
To avoid neck bumps, sit with your back straight and your shoulders pulled back. Keep your head straight and avoid looking at your phone or computer screen for long periods of time.
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