If you, too, are guilty of living in a constantly-curling-over-a-digital-device, you may notice a bump starting at the base of your neck, also called a buffalo hump or a dove hump. The most common reason for this is — you guessed it poor posture.
“Not sitting properly in front of your laptop / computer, or leaning your neck forward while you’re on your phone can cause your neck muscles to work differently and your shoulders to bend forward, creating a curved hump that you can use with a buffalo hump.” See, “says the licensed chiropractor Suzanne Wong, DC. “The muscles in the back of the neck become too long and the muscles in the front of the neck become too short, which causes a hump.”
The good news is that the damage can be reversed with a few stretches and steps taken in anger. Below, Dr. Wong shares six exercises that help to get rid of the hump at the base of the neck. He advises to stretch every day. “It will not only help to get rid of the hump, but you should feel comfortable in your whole back and neck,” he says. How long it takes for the hump to become extinct depends on the intensity of the hump. If it is mild, this stretching technique should be done every day for two or three weeks. For other people, it may take longer. Either way, get your stretch.
6 stretches and moves to help get rid of the buffalo hump
1. Shoulder rolls
It’s a simple thing you can do anytime, anywhere. Start by standing or sitting with your arms beside you. Then rotate your shoulders 12 times forward and 12 times backwards. Take a break for a quick rest, and then repeat the cycle three more times. “It helps keep your shoulders in the correct position, helping to correct your posture, leaving tension on the front and back of the shoulder,” said Dr. Wong.
2. Cat’s posture
If you practice yoga, you will be very familiar with cat poses. Dr. Wong explains that this step helps to release the stiffness of the back and stretches the chest, leaving you in a more upright position. To do this, start with your hands and knees. As you exhale, pull your tailbone down, lower your head and round your back toward the ceiling, pressing the palms of your hands as you do this. “Hold for a second and then repeat 12 times,” says Dr. Wong. “Once you have completed 12, take a short break and repeat the process three times.”
3. Chick tucks
Another easy step to add to your stretching routine is Chin Tak. “It stretches the muscles in the back of your neck while the muscles in the front of your neck work,” he said. Wong says 6 “To fix the hump, both need to work properly.” The best part? You can shave your chin while watching TV. Here’s how: “Lower your chin down and push it around your neck – think of giving yourself a double chin, then lift it up. Repeat 12 times, take short breaks and repeat the process three times.”
4. Extend the shoulders from the chin
Here is another delicious stretch that you can do while relaxing on the sofa. “Rotate your neck to the side and down until your chin almost touches your shoulder, then back to the middle,” said Dr. Wong. “Do one side 12 times before the rest and repeat three times.” Repeat the same procedure on the opposite side. Doing this will help stretch your neck and trapezius muscles, which sit at the base of your neck above your shoulders and help bring your neck back to its proper position.
5. Head side to side extended
As the upper chin extends from the shoulder to the shoulder, Dr. Wong says this bump-busting move involves moving your head to the side, unless you lower your chin to your shoulder with it. Return your head to the center and repeat 12 times, focusing on one side at a time. Rest for a beat, and then repeat the cycle three times. “It loosens the muscles on the sides of your neck, which helps your neck to align properly,” he says.
6. Massage the area with a ball
This last step requires a massage ball and not Technically An extension, but said. Wong says this is an effective strategy for adding rotation. Plus, it feels good. “Lie on the floor and place a massage ball around your neck next to your trap, [the] The top of your shoulder, “he points out.” It may be soft, but you’ll want to lie on it for about 30 seconds before moving it. “A few minutes will help relieve tension in the upper back, shoulders and neck Which will result in a more straightforward posture.
Stretch your head, neck and shoulders with this Pilates routine:
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