The best hunchback exercise, experts say

“Sitting incorrectly in front of a laptop or computer, or sitting hunched over while using your phone with your neck tilted forward, can cause your neck muscles to work differently and your shoulders to bend forward, creating a curved hump.” Washington, D.C. said licensed chiropractor Suzanna Wong. “If the muscles in the back of the neck are too long and the muscles in the front of the neck are too short, that will create a hump.”

What exactly is a hump?

bone? muscle? Other organizations? The hump shape comes from the curvature of the spine. This is why your head also sticks forward because your spine is curved instead of keeping your head upright.

Because of this shape and the increased load on the head, the muscles around the neck and upper back also have to work overtime to compensate for the forward bending of the neck.

“Every inch our heads move forward puts an extra 10 pounds of stress on our neck and upper back muscles,” says Michelle Falzone, CEP, exercise physiologist and owner of Pivot Your Wellness. Therefore, overdeveloped trapezius (the muscle that runs from the base of the neck to the middle of the back) and levator scapulae (the muscle that runs from below the ears to the top of the shoulder) may also have an impact on appearance and shape.

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There is also a pad of fat between the shoulder blades at the base of the neck. Some people carry more fat in certain areas than others. You may be genetically predisposed to have more fat in this location.

What causes hunchback?

Improper posture is the main culprit of neck hunchback. However, Falzoni prefers to call it “low postural awareness.” Postural awareness, she says, is “the mindfulness you have of maintaining your body position during different activities.”

Low postural awareness may mean that you are unaware that you are in a rounded-shouldered, head-protruding posture for long periods of time, which may result in a hunched neck. However, “maintaining any static (aka immobile) position, whether sitting with a rounded back or standing straight like a soldier for hours on end, can be harmful to the body.”

There may also be other causes of this feature: osteoporosis, degenerative changes in the spine due to poor postural awareness, arthritis, tumors and infections, fractures, calcification of spinal ligaments, congenital factors, and Scheuermann’s kyphosis (when your The spine develops into the wedge-shaped shape most commonly seen in teenagers, rather than the rectangular shape that may appear behind the hump, Falzoni said.

What other names are there for a camel hump?

“Hunchback” is also known as tattooed neck, lamentable “hunchback” (a characteristic common among older women due to osteoporosis), tattooed hunchback, and rounded back. According to the Mayo Clinic, its official medical name is kyphosis.

Is buffalo hump the same as neck hump or queen mother hump?

no. While some people may be genetically predisposed to store more fat, this may also be a symptom of Cushing’s syndrome.

Is hunchback harmful?

While humping itself is not harmful, poor posture can cause a hump in the neck, which can cause pain and have an impact on the entire body.

“Everyday living can be a challenge, from getting out of a chair to upper body mobility to holding things overhead,” Falzoni said. “As our spine changes its position, and therefore its mechanics, it can put stress on our neck and back, causing chronic pain not only in those areas but also in our lower body. In addition to joint pain, It can also cause headaches, poor sleep quality, and digestive disturbances.

Falzoni also noted that this could have psychiatric effects.

“Stand straight Shown¹ Promotes higher self-esteem, greater arousal, better mood and less fear than the prone position,” says Falzoni.

Can you “fix” a hunchback?

Depending on the severity of your hump and how long it’s been there, you should be able to improve the appearance of your hump through a combination of exercise and lifestyle changes.

“We can reduce or eliminate the curve through hard work, intention and patience,” Falzoni said. “Your ears may not sit perfectly on your shoulders in a ‘textbook position.’ However, every little bit can help you prevent many unnecessary situations from entering your life.

6 Stretches and Moves to Help Get Rid of Posture-Related Hunchback

While the posture you maintain day in and day out plays a big role, some stretches and exercises on the adjuster can also help. Below, Dr. Huang shares six exercises that can help eliminate cervical hump. She recommends doing these stretches every day.

“Not only does it help eliminate the hump, but your entire upper back and neck will feel relaxed,” says Dr. Huang. As for how long it takes for the hump to go away, it depends on how severe it is. If your symptoms are mild, stretching every day for two to three weeks will be enough. For others, it may take longer. Anyway, keep up the good work.

1. Shoulder Roll

You can do this exercise anytime and anywhere. “This helps release tension from the front and back of your shoulders, which helps put your shoulders in the correct position, helping correct your posture,” says Dr. Huang.

1. Start by standing or sitting upright with your arms at your sides.
2. Then roll your shoulders forward 12 times and back 12 times.
3. Pause and take a quick break.
4. The cycle is then repeated three more times.

2. Cat pose

If you practice yoga, you’ll be very familiar with Cat Pose. Dr. Huang explains that this move helps relieve back stiffness and stretches the chest, putting you in a more upright position.

1. Start on your hands and knees, in a tabletop position.
2. As you exhale, tuck your tailbone under, lower your head, and bend your back toward the ceiling while pressing down with your palms.
3. Hold for one second, then repeat 12 times.
4. After completing 12 reps, take a short break and repeat the process 3 more times.

3. Tighten the chin

Dr. Huang says, “This stretches the muscles in the back of the neck and exercises the muscles in the front of the neck. To correct the hump, both need to be functioning properly.” The best part?

1. Start by standing or sitting up straight with your arms at your sides.
2. Lower your chin and push it into your neck—imagine giving yourself a double chin.
3. Then lift your chin.
4. Repeat 12 times, rest briefly, and repeat the process 3 times.

“We can reduce or eliminate curves through hard work, intention, and patience.” —Michelle Falzone, CEP

4. Stretch from chin to shoulders

Performing this stretch will help stretch the neck and trapezius muscles (located at the base of the neck, above the shoulders) and help return the neck to its correct position.

1. Start by standing or sitting up straight with your arms at your sides.
2. Rotate your neck to one side, then down until your chin almost touches your shoulders, then back to center.
3. Do each side 12 times, then rest and repeat 3 times.
4. Repeat on the other side.

5. Stretch your head left and right

“This stretch releases the muscles on the side of the neck and helps to properly align the neck,” says Dr. Huang.

1. Start by standing or sitting upright with your arms at your sides.
2. Twist your neck to the side.
3. Return your head to the center.
4. Repeat 12 times, focusing on one side each time.
5. Rest for a beat, then repeat the cycle three times.

6. Massage the area with a ball

The last move requires a massage ball, but not Technically Although it’s a bit of a stretch, Dr. Huang says it’s an effective technique and worth adding to your rotation. Plus, it feels good.

1. Lie on the floor and place the massage ball around the trapezius muscle on the side of your neck, at the top of your shoulder.
2. Lie on the massage ball for about 30 seconds, then move it to another position.
3. A few minutes of practice will help relieve tightness in the upper back, shoulders, and neck areas, allowing for a more upright posture.

Other ways to help improve hunchback

Practice is only part of the story. To help you correct your hunchback, you will also need to address the root cause of the problem through the lifestyle changes Falzone provides.

1. Stop telling yourself your posture is bad

This is a self-fulfilling prophecy. Instead, reframe your relationship with posture as if you were working on building your postural awareness.

2. Move your body throughout the day

Exercise nourishes your joints and your entire body, so incorporate some delicious mini stretches into your life. Turn your head from left to right, rotate your upper body as if you were trying to reach for something in the back seat, and open your arms, then bring them back to hug yourself. No need to think too much about reps, just move.

3. Manage your stress

Chronic stress can cause chronic muscle tension, leading to body pain and shoulder tension. Practice mindful breathing, take a walk in nature, journal, or work with a therapist.

4. Use a standing desk

Try standing for 10 minutes during work to increase circulation throughout the body. Here are some of our favorite affordable standing desks.

5. Switch your video conference to a voice-only conference and go for a walk if you can

Moving more can improve your posture and may even help your energy and brain power.

6. Pay attention to the position of your head and shoulders when walking

When walking, if you need to look at the ground, raise your head and lower your gaze (not your head). Instead of carrying a wallet or bag over your shoulder, opt to use a cross-body bag or backpack to keep your arms free.

7. Schedule walking breaks and/or water breaks throughout the day

This can encourage more bathroom breaks, which can lead to increased activity.

8. Upgrade your texting skills

When sending a text message, hold your phone at shoulder height and lift and slightly tuck your chin.

9. Evaluate your vehicle’s seating setup

You want to be able to rest your head comfortably on the headrest while driving.

10. Reevaluate your pillows

Make sure your pillow isn’t too high to encourage your head to push forward.

11. Strengthens your entire body

Your neck and shoulders are part of an overall system. If you don’t have chest and back strength, you can’t maintain healthy posture. A stronger core can help you align your pelvis and straighten your spine. Strong glutes, hamstrings, and quads form the foundation of your core, and without it, your core will wobble all over the place.