A humped neck, also known as a dowager’s hump, is an abnormal curvature in the upper spine that results in a hump-like projection at the base of the neck. This condition is common in older adults, particularly in women, and is often caused by poor posture, osteoporosis, or other medical conditions.
In addition to its unsightly appearance, a humped neck can cause pain and discomfort, make it difficult to move the neck and shoulders, and increase the risk of falls and other injuries. Fortunately, with the right exercises and treatment methods, it is possible to reduce the size of a humped neck and improve overall spinal function.
Exercises to Reduce Size of a Humped Neck
1. Chin Tucks
Chin tucks are a great exercise to strengthen the muscles that support the neck and improve posture. To perform a chin tuck, sit or stand with your back straight and shoulders relaxed. Gently tuck your chin towards your chest, keeping your eyes level, and hold for 5 to 10 seconds. Release and repeat 10 times.
2. Shoulder Blade Squeeze
The shoulder blade squeeze exercise helps strengthen the muscles that support the upper back and shoulders, which can help improve posture. To perform a shoulder blade squeeze, sit or stand with your back straight and shoulders relaxed. Slowly squeeze your shoulder blades together, as if trying to hold a pencil between them, and hold for 5 to 10 seconds. Release and repeat 10 times.
3. Chest Stretches
Stretching the chest muscles can help alleviate tension in the upper back and shoulders, which can contribute to the development of a humped neck. To perform a chest stretch, stand facing a wall or doorway with your arms at shoulder height. Place your hands on the wall or doorway, and slowly lean forward until you feel a stretch in your chest muscles. Hold for 15 to 30 seconds and repeat 3 to 5 times.
4. Upper Back Extensions
Upper back extensions can help strengthen the muscles that support the upper spine and reduce the curvature associated with a humped neck. To perform an upper back extension, lay face down on a mat or flat surface. Place your hands at your sides, with your palms facing up. Slowly lift your chest and shoulders off the ground, keeping your eyes straight ahead and neck straight. Hold for 5 to 10 seconds and repeat 10 times.
5. Neck Rotations
Neck rotations can help improve range of motion in the neck and reduce tension in the upper back and shoulders. To perform a neck rotation, sit or stand with your back straight and shoulders relaxed. Gently turn your head to the side, as if looking over your shoulder, and hold for 5 to 10 seconds. Return to the centre and repeat on the other side. Repeat 5 to 10 times on each side. Learn more about our expert team by visiting the Meet the Team page at Hong Kong Sports Clinic.
Treatment Methods to Reduce Size of a Humped Neck
1. Posture Correction
Improving posture is one of the most effective ways to reduce the size of a humped neck. This includes sitting and standing up straight, keeping shoulders relaxed, and avoiding slouching or hunching over. Using ergonomic furniture, such as a chair with proper lumbar support, can also help improve posture and reduce spinal curvature.
2. Strength Training
Strength training exercises, such as those listed above, can help strengthen the muscles that support the upper spine and improve overall spinal function. In addition to these exercises, using resistance bands or weights can help build strength and improve posture.
3. Weight Loss
Excess weight can put additional strain on the spine, contributing to spinal curvature and the development of a humped neck. Losing weight through a healthy diet and regular exercise can help alleviate this strain and reduce the size of a humped neck.
4. Osteoporosis Treatment
Osteoporosis, a condition that causes weak and brittle bones, is a common cause of humped neck in older adults. Treating osteoporosis through medication and lifestyle modifications, such as regular exercise and a calcium-rich diet, can help improve bone density and reduce the risk of spinal curvature.
5. Medical Devices
In some cases, medical devices such as bracing, or posture correctors may be used to help reduce the size of a humped neck. These devices are typically used to support the upper spine and improve posture and can be especially helpful for older adults who may have difficulty maintaining good posture on their own.
Conclusion
A humped neck can cause pain and discomfort, but with regular exercise and proper treatment, it is possible to reduce its size and improve overall spinal function. Chin tucks, shoulder blade squeezes, chest stretches, upper back extensions, and neck rotations are all effective exercises for reducing the size of a humped neck. Additionally, posture correction, strength training, weight loss, osteoporosis treatment, and medical devices can all be used to support spinal health and reduce the risk of spinal curvature. As with any medical condition, it is important to consult with a healthcare professional before starting any new exercise or treatment program.
