Having a humped back or poor posture that leads to a rounded back can make you feel self-conscious. It may also lead to headaches and severe neck and back issues later in life. Fortunately, performing exercises on a regular basis can help to improve your posture and may get rid of your humped back.
Performing neck extensions will train your neck so you'll hold it in the proper position. This exercise works several muscles along your neck, shoulders and upper back. To perform it, sit at a weight machine. Rest the back of your head on the neck pad and grab onto the handles with your arms bent. Make sure your feet are flat, and push your neck backward as far as you can. Return to the starting position and repeat.
The neck retraction is designed to lengthen your neck muscles to make it easier to hold it in the proper position and to relieve the tension in your back that is causing the humpback posture. To begin, stand with your feet spread slightly and your hands on your hips. Tilt your head down but keep your shoulders pulled back. Retract your neck as far back as you can. It should appear as though you have a double chin. Hold for several seconds before releasing.
Strengthening your abdominal muscles can help you stand taller and eliminate your humpback posture. Bridge pose requires lying on the floor with your hands relaxed at your sides. Bend your knees and plant your feet on the floor hip-width apart close to your buttocks. Lift your hips toward the ceiling. Don't over-clench your buttocks as that will strain your lower back. Instead, push into the floor with your feet and use your powerful quadriceps to keep your hips lifted. Hold for up to one minute breathing normally.
The back extension is another exercise you can do to stop your humpback posture from getting worse, and, according to Osteoporosis International, this exercise may end your poor back posture. This exercise is performed by lying on a table on your stomach with your feet hooked over the edge of the table to brace yourself. Put your hands behind your head and position your upper body so it's off the table. Bend at the waist so your head and upper body are pointed down toward the floor. Engage your abdominal muscles and lift your upper body until it is straight again and in line with the table. Hold for a few seconds before returning to the starting position.