You don’t have to continue suffering the heavy burden of having a hump behind your neck; with a few simple exercises, you can have it gone before it even starts to properly develop.
What is a humpback?
According to the reputable wellness website, Medical News Today, a humpback, also known as a buffalo hump, “is a buildup of fat between the shoulder blades that causes a hump in the back of the neck to form.”
This often results in the arching of the back, neck, and shoulder area, which causes a curved posture.
Similarly, Healthline highlights that the condition is usually not serious and is often due to several factors. “Tumors, cysts, and other abnormal growths can also form on your shoulders, creating a hump. Other times, a hump can be the result of a curvature in the spine,” explains the above-mentioned source.
In addition to this, most humps are also a result of a poor sitting posture for prolonged periods. This is primarily due to the strain placed on the spine and surrounding muscles from extended periods of slouching or hunching over while sitting.
Since the condition is not that serious, there are a few ways in which one can counter the effects.
Here are some exercises recommended by the Cleveland Clinic:
Chin tucks – To do a chin tuck, pull your chin straight back. This is good for the disks in your neck and strengthens your neck muscles. Do three sets of 10 daily.
Scapular squeezes – “Squeeze your shoulder blades together, which helps improve your upper back muscles. Do three sets of 10 daily,” recommends the above-mentioned source.
Doorway pectoral stretches – This is achieved by standing in an open doorway, raising your arms like a goalpost with your palms forward.
Thereafter, it is important to place your palms on the door frame and step forward with one foot to feel the stretch across your chest. “Hold for 20 to 30 seconds. Do two to three times daily.”
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