5 Exercises to Get Rid of Neck Hump

Chin Tucks

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Sit or stand up straight. Gently tuck your chin towards your chest without tilting your head. Hold for a few seconds and repeat 10-15 times

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Neck Stretches

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Gently tilt your head to one side, bringing your ear towards your shoulder. Hold the stretch for 15-20 seconds. Repeat on other side and do 2-3 sets

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Shoulder Blade Squeezes

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Sit or stand with your back straight. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5-10 seconds and repeat 10-15 times.

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Plank

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Lie face down with your forearms on the ground and elbows aligned under your shoulders. Lift your body into a straight line. Hold for 20-30 sec

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Wall Posture Check

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Stand with your back against a wall. Try to make contact with your head, upper back, and buttocks against the wall. Hold for 10 seconds, repeating several times a day

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

5 Exercises to Get Rid of Neck Hump

Chin Tucks

Sit or stand up straight. Gently tuck your chin towards your chest without tilting your head. Hold for a few seconds and repeat 10-15 times

Neck Stretches

Gently tilt your head to one side, bringing your ear towards your shoulder. Hold the stretch for 15-20 seconds. Repeat on other side and do 2-3 sets

Shoulder Blade Squeezes

Sit or stand with your back straight. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5-10 seconds and repeat 10-15 times.

Plank

Lie face down with your forearms on the ground and elbows aligned under your shoulders. Lift your body into a straight line. Hold for 20-30 sec

Wall Posture Check

Stand with your back against a wall. Try to make contact with your head, upper back, and buttocks against the wall. Hold for 10 seconds, repeating several times a day

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