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Neck Hump Exercises

नेक हंप व्यायाम

నెక్ హంప్ వ్యాయామాలు

4 posture-correction exercises that retrain the neck and upper back to counter forward head posture — the main driver behind most neck humps.

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Important: Always consult Dr. Sumit before starting any exercise programme. Stop immediately if you feel sharp pain, dizziness, or numbness or tingling in the arms.

Easy Chin tuck exercise for neck hump - drawing the chin straight back without tilting the head
Exercise 1 of 4

Chin Tuck

Retrains the deep neck flexors and directly reverses the forward-head pull that drives the hump — the single most important exercise here

3 sets × 10, daily
Steps:
  • 1Sit or stand tall, looking straight ahead
  • 2Gently draw your chin straight back, making a "double chin" — don't tilt your head down or up
  • 3Hold the position for 3 to 5 seconds
  • 4Relax back to the start and repeat
  • 5Do 3 sets of 10, spread through the day
Easy Scapular squeeze exercise for neck hump - squeezing the shoulder blades together and down
Exercise 2 of 4

Scapular (Shoulder Blade) Squeeze

Strengthens the muscles between the shoulder blades that pull the shoulders back and support an upright upper back

3 sets × 10, daily
Steps:
  • 1Sit or stand with your arms relaxed by your sides
  • 2Squeeze your shoulder blades together and slightly down, as if holding a pencil between them
  • 3Keep your shoulders down — don't let them creep up toward your ears
  • 4Hold for 5 seconds, then release slowly
  • 5Repeat 10 times, 3 sets a day
Easy Doorway pectoral stretch exercise for neck hump - forearms on door frame, stepping forward to stretch the chest
Exercise 3 of 4

Doorway Pectoral Stretch

Loosens tight chest muscles that pull the shoulders forward and keep the upper back rounded

20-30 sec × 2-3, twice daily
Steps:
  • 1Stand in a doorway and place your forearms on the frame at shoulder height
  • 2Gently step one foot forward through the doorway
  • 3Keep your back straight — don't arch your lower back to get further
  • 4Stop as soon as you feel a comfortable stretch across the chest
  • 5Hold 20 to 30 seconds, repeat 2-3 times, twice a day
Moderate Wall angel exercise for neck hump - back against the wall, sliding arms overhead from a goalpost position
Exercise 4 of 4

Wall Angels

Trains the whole upper back and shoulders to move correctly together, reinforcing the posture gained from the other three exercises

2 sets × 10, daily
Steps:
  • 1Stand with your head, upper back and hips against a wall, knees slightly bent
  • 2Raise your arms into a "goalpost" position, elbows and wrists touching the wall
  • 3Slowly slide your arms up overhead, keeping contact with the wall as long as possible
  • 4Lower back down slowly to the starting position
  • 5Begin once chin tucks and scapular squeezes feel comfortable — start with a small range and build up
⚠️ Keep the lower back flat against the wall throughout — don't let it arch to force a bigger range of motion. If you feel pinching in the shoulders, reduce the range and progress more slowly.

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