So, recently it's been pointed out that I have a sort of neck hump making my head look a little more forward and my posture not so good. Is there any way I can fix this or reduce this? Has anyone experienced this before and have any advice?
There are a few things you can do to help fix a neck hump and improve your posture:
1. Strengthen your back and neck muscles. Weak neck and upper back muscles can cause a forward head posture and neck hump. Focus on exercises like:
- Pull overs
- Reverse flyes
- Rows
- Upright rows
- Shrugs
2. Stretch your chest muscles. Tight chest muscles can pull your shoulders forward and cause neck issues. Stretches like:
- Wall stretches
- Doorway stretches
3. Improve your posture. Make a conscious effort to:
- Stand up straight
- Pull your shoulders back
- Lift your chest
- Tilt your chin slightly up
4. Use mobility tools. Devices like:
- Corrective neck straps
- Posture correcting shirts
- Back supports
Can help remind you to maintain good posture and reduce strain on your neck.
5. See a physical therapist. If your neck hump is severe or caused by an underlying issue, a physical therapist can design a customized exercise program and provide manual therapy techniques to correct your posture.
6. Consider a brace or implant. In extreme cases, a neck brace or surgical implant may be needed to correct posture. But this is a last resort option.
In addition to these physical changes, making adjustments to your daily habits can help:
- Sitting and standing up straight
- Avoiding phone hunch
- Using proper lifting techniques
- Sleeping on your back with a cervical pillow
With a consistent exercise and self-care regimen, you can likely reduce and eventually eliminate your neck hump over time. Just be patient and persevere - posture correction takes dedication!
Most Helpful Opinions
a physical therapist can fix that with dry needling
What Girls & Guys Said
Opinion
2Opinion
Get a doctors opinion, and also a chiropractor.
get off your phone
Learn more
We're glad to see you liked this post.
You can also add your opinion below!
Most Helpful Opinions