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Do you often find yourself in less-than-ideal postures and internally panic about the long-term effects it could have?
You’re not alone.
A neck hump is characterized by a curvature of the thoracic spine, the upper part of the spine.
This medical condition is known by many names, including hunchback, hyperkyphosis, and kyphosis.
People with this condition appear slouched forward with rounded shoulders and a visible bump beneath their jaws.
It’s important to note that poor posture isn’t the only cause of neck humps.
Another2020 studypublished in the Journal of Campbell Systematic Reviews says that the condition could even be because of genetics.
Luckily, neck humps, like bad posture, can be treated by exercise.
Neck hump exercises are designed to perfect posture by strengthening, stretching, and realigning the spine.
To begin, sit or stand in an upright position with good posture.
This means keeping your shoulders back and your head in line with your body.
If you’re standing, align your feet with your shoulders and keep your knees free.
After attaining good posture, slightly suck in your belly to eliminate any slouch.
This position will stretch your spine, but you should still be relatively comfortable.
Next, pull your head straight back until you almost look like you’re forming a double chin.
Then tuck your jaw inside to amplify that double chin.
you’re free to place two fingers on your jaw to help you tuck it in properly.
If you have proper placement, your ears will be aligned with your shoulders.
The last step is to stretch your spine by enforcing an upright position for two seconds before letting go.
They can realign the head, cervical, and thoracic spine if done consistently.
To get the most from this exercise, do it twice daily, performing ten repetitions each time.
These exercises improve posture by strengthening and stretching the scapular muscles.
To perform a sitting scapular retraction, you’d need an exercise band.
Start by sitting in an upright position while maintaining good posture.
Next, grasp the resistance band in both hands and straighten your arms.
They should be at the length of your shoulders, with the resistance band held taut between both arms.
You should ensure that your shoulders aren’t tense but relaxed.
Next, squeeze your shoulder blades together and hold them there for five seconds.
Don’t worry if you don’t have a resistance band because they’re really affordable.
If you’d like to perform scapular retractions without resistance bands, hold the squeeze for five seconds.
This will strengthen your upper back muscles and also improve your posture.
With a resistance band, a twice-daily routine is sufficient.
Start by standing in front of a doorway not a shut door.
Ensure that your elbows are at the same height as your shoulders.
Hold this position for 20 to 30 seconds before repeating the steps with your other leg.
Repeat this set four to five times.
Doorway pec stretches are one ofthe best stretches to relieve shoulder painand reposition your shoulders.
They improve posture and relieve tension due to long hours of computer-centered work and lengthy drives.
First, set your chair in front of the doorway and then lock it in place.
Next, position your forearm and palm on the doorway and lean your right shoulder forward.
Hold this position for 15 to 30 seconds and do this four times with each shoulder.
This exercise should stretch your muscles without pain, so if it hurts, stop immediately.
These exercises stretch the spine, which helps restore its natural curve, relieve tightness, and correct posture.
There are various thoracic extension exercises, but one of the most effective types requires a foam roller.
Keep your knees bent with your feet and butt on the floor.
You want to create a triangle between your thigh, leg, and the ground.
Next, use your hands to support your head as you would doing sit-ups.
When you extend yourself over the roller, most of the movement should come from your upper back.
Repeat the extensions thrice before sliding again to move the roller right under your armpits.
Do the set thrice again before sliding, so the roller is right under your upper shoulder blades.
Repeat the extension three times, and you’re done!
Wall angels
Wall angels are one of thebest neck stretches to give you instant pain relief.
They also correct neck humps and fix your posture.
To begin, rest your butt against a wall with your feet a few inches away from the wall.
Bend your knees slightly and flatten your entire back against the wall.
If you have a bad posture, you might find it challenging to do this.
Hold this position and lay your arms by your side.
The space between your body and arms should create a triangular shape.
Finally, ensure your knuckles are flat against the wall without shrugging your shoulders.
You’ve done the wall angel.
Hold this position for 20 to 30 seconds each time to get maximum benefits.
This is because poor posture can undo all the exercising benefits.
Lastly, walk with your head high and chest out.
Not only does this put less strain on your spine, but it also portrays self-confidence and competence.
