Do you feel like your posture isn’t as it used to be? Are you starting to notice an unsightly bulge in the mirror when you look down? This could be a sign of a neck hump, also known as a Dowager’s Hump, which can occur for a number of reasons. Luckily, there are neck hump exercises you can do to help avoid and correct an unsightly neck hump. If you’re feeling worried about the appearance of your neck, don’t worry. Our everyday activities, such as spending hours in front of the computer or our phones, aren’t helping. We often forget to look up instead of down and this can cause a curvature of the spine, leading to a neck hump.
The key to avoiding a neck hump is using the right neck hump exercises. Neck hump exercises can help to strengthen the muscles and correct and get rid of the neck hump, in addition to changing your daily habits. These targeted neck hump exercises can help to alleviate the hump, building stronger and stronger muscles. Whether you are looking for neck hump exercises to prevent a neck hump from getting worse or you are just beginning to notice a hump developing, the following 5 neck hump exercises will help you on your way. Keep reading to find out how you can help avoid an unsightly neck hump and how to get rid of a neck hump fast.
What is a Neck Hump?
A neck hump is an unsightly bulge of fat and tissue in the back of the neck, near the base of the skull. So, what causes neck hump or bulge? This bulge can be a result of age, genetic predisposition, or poor posture. It can be difficult to hide and can be a source of embarrassment for some.
Neck hump, sometimes referred to as “tech neck,” is a common issue amongst those who spend a lot of time hunched over their devices. It is a bulge of excess fat and skin that appears in the neck area, making it look slightly larger than normal. Fortunately, there are a few simple neck hump exercises you can do to help combat this issue and learn how to get rid of a neck hump fast.
By doing a few targeted neck hump exercises and neck hump treatments, you can help reduce the appearance of a neck hump. Regularly performing neck shrugs, chin tucks, neck circles, neck side bends, wall extension stretches and neck stretches can help to create a smoother and more evenly contoured neck. Read on for how to do these dowagers hump exercises.
How Can I Prevent a Neck Hump?
So, can a neck hump be fixed with exercise? A neck hump is caused by the weakening of muscles in the neck and upper back, leaving the area less supported. Fortunately, neck hump exercises and yoga for neck hump can help strengthen the muscles and prevent the formation of a hump.
One of the most effective neck hump exercises is the chin tuck. To perform the chin tuck, start with your head facing forward and your chin level. Then, gently tuck your chin in toward your neck, as if you are making a double chin. Hold the position for five to ten seconds, then release. Repeat this exercise several times a day for the best results and to get rid of hump or hump dowagers.
Another exercise to help avoid a neck hump is the shoulder blade squeeze. Begin by standing or sitting with your shoulders relaxed. Squeeze your shoulder blades together, pressing them firmly against your back. Hold the squeeze for a few seconds and then release. Repeat this exercise at least ten times daily.
The chin lift is another exercise that can help reduce the formation of a neck hump. Start with your head facing forward and your chin level. Then, gently lift your chin up toward the ceiling. Hold the position for five to ten seconds, then release. Perform this exercise multiple times each day.
For an additional neck hump exercise, try the wall angel. Stand with your back against a wall. Make sure that your head, neck, and back are all touching the wall. Then, slowly raise your arms up, creating a “wing span” with your arms. Hold for a few seconds, then lower your arms back to the starting position. Repeat the wall angel exercise several times a day.
Finally, stretching your neck and upper back can help strengthen the area and reduce the formation of a neck hump. Start by standing with your feet shoulder-width apart. Move your head to the left, keeping your chin level, and hold for a few seconds. Then, move your head to the right, again keeping your chin level, and hold for a few seconds. Repeat this exercise several times daily.
By following the preventative routine mentioned above, you can help reduce the formation of a neck hump and keep your neck and upper back healthy and strong. Remember to perform these exercises regularly to achieve the best results.
Exercises to Help Combat Neck Hump
With a bit of time, effort, and energy, you will love these neck hump corrector exercises. The first neck hump exercise is to extend your neck as far as it can go. Start in a relaxed sitting position, close your eyes, and tilt your head back, feeling the back of your neck and upper shoulders stretch. Do this for 10 seconds, then relax and come back to a neutral position. Repeat this five times.
The second exercise requires you to be in a standing position. Extend your neck back and up in a comfortable position, and keep your chin parallel to the ground. Take a deep breath and hold it for 10 seconds, then relax. Repeat this five times. The third exercise also requires you to be in a standing position. Place your fingers on both sides of your neck and press downwards. Do this for 10 seconds, then relax your neck. Repeat five times for maximum results.
The fourth exercise requires you to be in a seated position. Hold the back of your head with both hands, keeping your elbows on the side of your body. Open your mouth wide and tilt your head back. Stretch your neck back and hold for 10 seconds. Repeat this five times. The final exercise can be done while standing or seated. Place your hands on your forehead and press down gently. Keep your elbows close to the sides of your body. Do this for 10 seconds then relax your neck. Repeat this five times.
These five neck hump exercises can help you combat the dreaded neck hump and keep it from forming. Make sure to perform these exercises regularly and avoid hunching over your devices. Doing so will help keep your neck looking slim and healthy.
Neck Hump Prevention Tips
Preventing the dreaded neck hump is easier than you think! Regular exercise and stretching can help significantly reduce the appearance of a neck hump. The best way to prevent an unsightly bulge from forming on your neck is to perform neck hump exercises regularly. Neck hump exercises are designed to strengthen the muscles, along with the tendons and ligaments, underneath the skin, which helps to reduce the appearance of a bulge. There are several things that can be done to help achieve this goal and dowagers hump exercises that you can do:
Posture: The most important factor when it comes to preventing neck humps is good posture. Make sure you keep your chin parallel to the ground and your shoulders back. This will help keep your neck from curving. Neck Stretches: Doing gentle stretches on your neck muscles can help loosen them up and reduce the appearance of a hump. Try rolling your head in circles and tilting it from side to side to loosen up the muscles.
Chin Tucks: An effective neck hump prevention exercise is the chin tuck. Start by sitting up straight and looking straight ahead. Then, slowly tuck your chin towards your chest and hold for 10 seconds. This will help strengthen the muscles in your neck.
Wall Push-Ups: Wall push-ups are a great way to strengthen your neck muscles. Start by facing a wall, with your arms parallel to the ground. Then, slowly push your head against the wall, using your neck muscles, and hold for 10 seconds.
Neck Rolls: Neck rolls are an effective exercise for preventing neck humps. Start by sitting up straight and looking straight ahead. Then, slowly roll your neck in circles, making sure to move both clockwise and counter-clockwise. By incorporating these five neck hump prevention tips into your daily routine, you can significantly reduce the appearance of an unappealing bulge and keep your neck looking youthful. For even more tips and prevention check out this article from The Cleveland Clinic.
Read More: The 5 Best Face Yoga Exercises
In addition to exercises, you can also use certain products to reduce the appearance of a neck hump. Neck creams and lotions can help to firm and tone the skin and reduce the appearance of the hump. Massage tools, like a jade roller, can also help to improve circulation and reduce any swelling in the area.
Lastly, taking good care of your skin can help to reduce the appearance of a neck hump. Make sure to cleanse your skin regularly, especially in the neck area, and use a moisturizer to keep your skin hydrated. Eating a healthy, balanced diet and drinking plenty of water can also help to improve your overall skin health and reduce the appearance of a neck hump. By performing these neck hump exercises regularly, you can help to prevent an unsightly bulge from forming on your neck. Make sure to keep your neck and shoulder muscles well-stretched and flexible to ensure you get the best results.
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