5 Exercises to Fix a Neck Hump and Improve Upper Back Strength

If you have a neck hump, also known as a "dowager's hump" or "cervical kyphosis," you may be looking for ways to improve your appearance and reduce discomfort. While a neck hump can be caused by a variety of factors, including genetics and poor posture, there are a few exercises that can help reduce the appearance of a neck hump and improve overall neck and upper back strength.

Before starting any new exercise program, it is important to consult with a healthcare provider to determine the cause of your neck hump and to ensure that the exercises are safe and appropriate for your individual needs.

Here are a few exercises to try to help reduce the appearance of a neck hump:

Neck stretches

Gently stretch your neck muscles by tilting your head to the left and right, and then looking up and down. Hold each stretch for 15-30 seconds and repeat the series 3-5 times.

Shoulder rolls

Sit or stand with good posture and roll your shoulders backwards in a circular motion. Repeat 10-15 times.

Upper back stretches

Sit or stand with good posture and interlace your fingers behind your back. Squeeze your shoulder blades together and lift your arms as high as you can, holding for 15-30 seconds. Repeat 3-5 times.

Neck strengthening exercises

Try strengthening your neck muscles by tilting your head back and holding for 5 seconds, then tilting it to the left and holding for 5 seconds, and then tilting it to the right and holding for 5 seconds. Repeat the series 10 times.

Posture exercises

Poor posture can contribute to a neck hump, so it is important to work on improving your posture. Try sitting on an exercise ball instead of a chair, or using a lumbar roll to support the natural curve of your lower back while sitting. Stand with your feet shoulder-width apart and your shoulders relaxed, pulling your shoulder blades back and down.

Remember to start slowly and gradually increase the intensity and duration of your exercises as your neck and upper back muscles get stronger. It is also important to maintain good posture throughout the day to help reduce the appearance of a neck hump and prevent it from worsening.

I hope these exercises are helpful in reducing the appearance of your neck hump and improving your overall neck and upper back strength. Remember to consult with a healthcare provider before starting any new exercise program.

Published by: Bassam Saleem

Bankstown Physiotherapy & Sports Injury Centre