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Fix Your Neck Hump FAST (10 Minutes a Day)

Steps:

• Lie on your side with a pad under your lower ribs.
• Bend the bottom leg at 70 degrees and place the top foot in front of the bottom ankle.
• Place your top hand on your forehead, flaring the elbow slightly outward.
• Press your hand into your head gently while breathing slowly.
• Hold for 60 seconds per side, repeat three times.

2. Hooklying Temporal Twist

This targets the neck’s positioning by addressing cranial alignment.

Steps:

• Lie on your back with head support and feet flat on the ground.
• Place fingers on your temples, gently twisting the skull backward.
• Maintain slow breaths for 60 seconds. To progress, lift legs into a frog position.
• Repeat three times.

3. Prone-on-Elbows (POE)

This reduces the prominence of the hump by improving rib cage mobility.

Steps:

• Lie on your stomach with a firm pad under your lower ribs.
• Rest elbows at eye level, pressing gently into the ground.
• Keep ribs in contact with the pad and avoid arching the back.
• Hold for 60 seconds, repeat three times.

Advanced Mobility Exercises

1. Swiss Ball Chest Expander

This increases upper back extension and rib cage mobility.

Steps:

• Rest your entire spine on a Swiss ball.
• Place hands on your forehead with elbows slightly flared.
• Gently press hands into your head while breathing deeply.
• Hold for 60 seconds, repeat three times.

2. Neutral Grip Quadruped

This builds stability and alignment without reinforcing poor posture.

Steps:

• Use push-up handles or dumbbells to maintain a neutral wrist position.
• Press knees and wrists into the ground, keeping your torso parallel.
• For added challenge, lift knees slightly off the ground.
• Hold for 60 seconds, repeat three times.

3. Wall Squat with Temporal Twist

This targets neck positioning and strengthens the quads.

Steps:

• Place a foam roller against the wall at the hump’s location.
• Squat down, keeping your head neutral and eyes forward.
• Pinch the TMJ bone and rotate the skull backward slightly.
• Hold for 60 seconds, repeat three times.

Strengthening Exercises

1. Powell Raise

This strengthens shoulder muscles while improving chest mobility.

Steps:

• Lie on your side, pressing your bottom elbow into the ground.
• Hold a weight in your top hand and lift it diagonally above 90 degrees.
• Lower the weight with control and repeat 8-12 reps per side.

2. One-Arm Pulldown

This strengthens back muscles and improves rib cage mobility.

Steps:

• Pull a handle toward your pelvis while keeping the shoulder blade back.
• Alternate reaching with the opposite arm to stretch the rib cage.
• Perform 8-12 reps per side.

3. Box Squat

This improves bone density and overall posture.

Steps:

• Sit back slowly onto a box, keeping your arms at 90 degrees.
• Avoid arching or rounding excessively.
• Progress to holding weights in a goblet or rack position.
• Complete 8-12 reps.

Conclusion

Addressing a neck hump requires a combination of mobility, strength, and balance exercises. Consistency is key. These movements can make a significant difference in improving posture, reducing the hump, and enhancing quality of life. If tight hips are also an issue, check out this hip mobility guide.