While you’re reading this, take your hand to the back of your neck. Feel that neck hump? That’s due to the slouched posture we maintain while looking at our devices. You might not have noticed, but every time you sit slouchy with rounded shoulders, your chest muscles get more and more stiff. This leads to pulling your head forward, straining your neck muscles, and, alas, the neck hump!

But we cannot avoid using devices, this is the digital age. So, what can we do? How about a little movement for our neck? You read it right. A simple, mindful movement can correct your posture and help you get rid of that neck hump. 

Is Exercise Enough To Fix My Neck Hump?

Remember that for every postural issue, prevention is easier than overcoming the problem. The following exercises can help you with both. But you must learn the cause of your neck hump. Other than postural issues, Cushing’s syndrome, Madelung’s disease, and Osteoporosis are some of the many causes of neck humps that require immediate attention. 

You can try the following exercises for better neck functioning and posture fixing, but it is best to get professional advice if the difference is not visible with mere exercise.

5 Exercises To Fix A Neck Hump

1. Doorway Stretch

As explained earlier, a stiff chest can cause you to stretch your neck muscles a little more than usual while watching screens. So here is a simple way to ease up your chest muscles, so that your neck stays pain-free. 

Basic Version: 

• Stand in a doorway with your arms raised to shoulder height, forearms against the doorframe. 
• Lean forward slightly, keeping your back straight, until you feel a gentle stretch across your chest. 
• Hold for 20–30 seconds, then relax and repeat 2-3 times.

Advanced Version: 

• Once comfortable with the basic version, try taking a small step forward to increase the stretch intensity. 
• Ensure you maintain a straight back throughout the movement.

2. Shoulder Blade Squeeze

Strong upper back muscles can help fix the rounded posture that leads to the neck hump. This exercise specifically works on these muscles, improving posture and reducing the hump.

Basic Version

• Sit or stand tall with your shoulders relaxed and back straight.
• Squeeze your shoulder blades together in the back, like trying to fit them into your back pockets. 
• Hold for 5 seconds, then release. 
• Repeat 10-15 times.

With A Resistance Band (Variation 1)

• For added difficulty, hold a light resistance band behind your back with both hands, palms facing out. 
• Squeeze your shoulder blades together, pulling the band apart slightly. 
• Hold for 5 seconds, then release. Repeat 10-15 times.

Prone Cobra Pose (Variation 2)

This is not a different exercise. Those of you who do not have a resistance band can try this to squeeze the shoulder blades.

• Lie with your face down on the floor with your palms flat on the ground next to your shoulders. 
• Keep your back straight and core engaged, Gently push your chest and upper body off the ground, squeezing your shoulder blades together. 
• Hold for a few seconds, then slowly lower back down. Repeat 10–12 times.

3. Chin Tucks

Chin tucks exercise strengthens the deep neck flexor muscles, which helps pull your head back for proper alignment and reduces the appearance of the hump.

• Sit or stand tall with your shoulders relaxed and your back straight. 
• Gently tuck your chin down towards your chest, as if making a double chin. 
• Hold for 5 seconds, then slowly release. 
• Repeat 10-15 times.

Isometric Chin Tuck (Variation 1)

• Perform the basic chin tuck but instead of moving your head, imagine pushing your head back against an invisible wall. 
• Hold this isometric contraction for 5 seconds, then relax. Repeat 10-15 times.

Towel Curve For Neck Hump

• Roll a small towel and place it under your chin.
• Tuck your chin down towards your chest, gently squeezing the towel with your neck muscles. 
• Hold for 5 seconds, then release. 
• Repeat 10-15 times.

4. Spine Rotations 

Working directly on the flexibility of the spine can show faster results in reducing the appearance of the neck hump. Try this exercise daily to get a healthier neck and a more flexible back.

Basic Version

• Sit or stand tall with your shoulders relaxed and feet hip-width apart. 
• Keep your hips facing forward and gently rotate your upper body in a circular motion, leading with your chest. 
• Repeat 5 times in each direction.

Seated Rotation with Towel

• Sit in a chair with a rolled-up towel placed horizontally across your lap, behind your lower back. 
• Gently rotate your upper body in a circular motion, leading with your chest. 
• The towel should provide gentle resistance throughout the movement. 
• Repeat 5 times in each direction.

5. Neck Side Bends 

A stiff neck can contribute to the appearance of the hump. This exercise will help improve neck mobility and flexibility, allowing for better posture and reducing tension.

• Sit or stand tall with your shoulders relaxed and your back straight. 
• Slowly tilt your head to one side, bringing your ear towards your shoulder. 
• Hold for a few seconds, then return to the center position. 
• Repeat on the other side. 
• Perform 10 repetitions on each side.

A graceful neck isn’t just about aesthetics; it’s a window to your overall well-being and confidence. By incorporating these physiotherapy exercises and practicing good posture habits, you can achieve a pain-free, strong neck and unlock your inner confidence. It’s about holding yourself with self-assurance, projecting a positive aura, and feeling empowered. 

If you’re struggling with neck issues or any other posture-related issues, don’t hesitate to seek professional help. Remember, investing in your well-being is an investment in yourself!