Neck hump exercises help to strengthen the muscles of the neck and upper back, improve posture and reduce the visibility of a hump or rounded upper back.
Widow’s cervicodorsal hump, also called “buffalo hump”, is a very common anomaly in older people, especially women. This ungraceful term designates an abnormal accumulation of fat in the neck and shoulders.
If the neck hump does not present any danger to health, it can nevertheless cause disabling discomfort. Discover all our advice to get rid of it.
When the curvature at the junction between the last cervical vertebrae and the first thoracic vertebrae swells, it is called a widow’s cervicodorsal hump. This fatty mass usually occurs in adulthood and is characterized by an overgrowth of slowly growing fatty tissue at the base of the neck.
While it is possible to get rid of neck hump with exercises, this anomaly cannot disappear spontaneously by simple weight loss. However, it is possible to overcome it by adopting certain practices.
What causes neck hump?
The area around the neck is usually subject to greater stress. And for good reason, this region of the body is between a mobile part, the cervical spine, another less mobile, the thoracic spine.
Thus, some people are more prone to poor posture. Note that the latter may be due to other factors, including hormonal imbalance, overweight, taking certain drug treatments or diseases such as osteoporosis or weakness of the vertebrae.
Result: the head is thrown forward and the shoulders rolled up, sometimes causing muscle tension and headaches.
How to improve your posture?
To improve your posture, some tips are to be adopted. For starters, avoid tilting your head forward for too long. When you are in front of your computer or smartphone, be sure to raise your head or place a pillow to raise the height of your device.
Make sure the positioning of your screen is suitable for your position. It is therefore important not to maintain a seated position for prolonged periods. Remember to get up frequently to change position. Certain exercises can also help you improve your posture.
4 Neck hump exercises to improve posture
1) Circular movements of the shoulders
This exercise is ideal for relaxing the neck hump and shoulders. Stand with your back straight and your hands along your body. In a circular motion, slowly roll your shoulders back and forth. Do this exercise for 5 minutes.
2) Cobra Pose
Nothing like this posture to strengthen the spine. On a yoga mat, lie on your stomach with your legs straight and feet together. Place your hands on the floor at shoulder height then rest your forearms on the floor.
Slowly raise your bust, staring at a point straight ahead of you. Hold this position for a few seconds while breathing slowly and deeply. Return to the starting position and do 20 repetitions.
3) Cat Pose
This neck hump exercises improves the flexibility of the spine. To do this, position yourself on all fours with your hands flat on the ground. Take a deep breath, raise your head and arch your back. As you exhale, lower your head and bring your legs inward to round your back. Repeat the exercise twenty times.
4) The Bird-Dog
An essential neck hump exercises, the Bord-Dog is effective in straightening the back. In a plank position, stretch one leg and arm to the opposite side. Make sure you find your balance and keep your back straight.
Hold this position for a few seconds and then switch arms and legs. Repeat at least 20 times. To improve your posture or reduce stress, Yoga has many benefits validated by science.
Keep reading: 5 Frozen Shoulder Exercises for Quick Relief
