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There are several neck hump exercises that will help in improving your posture and preventing this condition.
The medical term used for Dowager’s hump is kyphosis, which is characterized by the development of a rounded hunch at the base of your neck. Generally, chronic forward leaning posture is the cause of this condition.
Here, we have curated a list of the best and most effective neck hump exercises that will help you get rid of your neck hump. These exercises will help in strengthening the muscles of your upper back and shoulders while helping to hold your head back in a neutral position.
Best Dowager's Hump Exercises
1. Cat Cow Pose
The cat cow pose is amongst the best neck hump stretches that will effectively strengthen and stretch all the muscles in the posterior chain. This yoga pose will also help in relieving back stiffness by stretching your chest.
How to do cat cow pose?
Start by assuming a position on all your fours with a straight back. Arch your spine and raise your face to the ceiling and hold. Round your back and drop your head to the ground. Repeat.
2. Shoulder Blade Squeeze
Shoulder blade squeezes are simple yet efficient neck hump exercises that will help in stretching and strengthening your shoulder blades.
How to do shoulder blade squeeze?
Position your palms on your waist with a straight back. Now pull both your shoulder blades backwards, pretending that you want both shoulder blades to touch in the middle. Hold before gently releasing. You can effectively do these neck hump stretches throughout the day.
3. Chin Tucks
This is also among simple neck hump exercises that will help you get rid of neck humps by stretching the rear and front of your neck.
How to do chin tucks?
Lower your chin while pressing it into your neck, similar to giving yourself a double chin. Raise your chin back upwards. Repeat about ten times. Rest and repeat.
4. Superman
Superman will not only help you get rid of neck hump but will also help in improving your body posture and strengthening back muscles.
How to do superman?
Begin this exercise by laying down on the ground flat on your stomach and arms positioned straight above your head. Simultaneously, lift both your feet and arms off the ground to feel a good stretch in your body. Release gently and repeat.
5. Pectoral Muscle Stretch
A pectoral muscle stretch will help you reduce neck humps by stretching your chest, arms, shoulders, and overall upper body.
How to do pectoral muscle stretch?
This exercise is more or less pulling your hands to the back until you feel a good stretch in your chest. Begin in a standing position with a good posture before bringing your hands to shoulder level.
Next, start driving your hands backward and try to bring both of them together in the middle of your back. Gently release and repeat.
You can also go both sides of the doorways and lean forward to feel a good stretch in your upper body.
6. Shoulder Rolls
Shoulder rolls tend to be among the most effective neck hump exercises, which will help in improving your posture and aligning your shoulders.
How to do shoulder rolls?
Start this exercise in an upright sitting or standing position with your arms at the sides of your body. Now roll your shoulders in the front direction a few times before rolling your shoulders backwards. Rest and repeat.
Regularly practising the aforementioned neck hump exercises might help to get rid of the neck hump. Some of the additional benefits provided by the above neck hump stretches include posture correction, reduced back pain, improved flexibility, and more.
Besides neck hump exercises, there are also some measures that you can take to prevent the occurrence of neck humps, including making sure that your shoulders are pulled back and relaxed along with consistently sitting up straight.
