Poor posture can cause a forward head postural deficiency where the chin juts forward and tilts down — leading to a hump on the back of the neck. The normal curve of the neck is compromised from a forward head. The vertebrae in the neck get closer together to change the shape of the neck. Osteoporosis or osteoarthritis may also contribute to a neck bump, and this may indicate a possible development of kyphosis, which is when there is an excessive forward bending in the thoracic portion of the spine.
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Stretching and strengthening exercises can help correct forward head posture, which can give the appearance of a hump on the back of the neck.
Neck Hump Exercises: Retraction Stretch
The neck retraction stretch helps correct a hump on the back of the neck. The sternocleidomastoid muscle of the neck lengthens during this exercise. The splenius muscle stretches, too.
HOW TO DO IT: Stand or sit up straight with your feet a few inches apart. Place your hands on your hips. Tilt your chin down, but do not round your shoulders. Keep your shoulder blades pulled back toward each other. Then, pull or retract your neck back as far as you can. Exaggerate the stretch until it looks like you have a double chin. Hold for the desired length of time, and then relax.
Try Some Machines
Include strengthening in your neck hump exercises to help correct a hump on the back of the neck, so that your neck vertebrae stay in their proper position. These muscles include the upper trapezius, iliocostalis cervicis, splenius, semispinalis capitis, semispinalis cervicis, longissimus cervicis, longissimus capitis and interspinales.
HOW TO DO IT: Sit on a weight machine and place the rear of your head against the lever neck pad. Hold the handles of the machine with your elbows bent, and place your feet flat on the floor. Then, extend your neck backward as far as you can against the neck pad. Bring your neck forward to complete a machine neck hyperextension.
Read more: How to Fix the Worst Posture Mistakes
Prone Hip Extension
The prone hip extension neck hump exercise strengthens your back and places your neck back into its healthy position. This exercise will also improve your posture and strengthen your core if you concentrate so your pelvis remains in a neutral position.
HOW TO DO IT: Lie on your belly and place your hands on the floor with one hand crossed on top of the other. Rest your forehead on your hands so your neck pushes back. Straighten both your legs with the tops of your feet flat on the floor. Feel both hip bones press into the floor.
Keep the front of your pelvis and hips bones in contact with the floor the entire time you do the prone hip extension. You can place a small pillow under your abdomen to help support your spine in its correct alignment, but keep it above your hip bones.
Next, raise your left leg straight off the floor and squeeze your left glute. This extends your left hip. Lower your left leg to the floor, and repeat with the right.