Exercises for Neck Hump: How to Fix Dowager’s Hump Naturally at Home
A neck hump , also known as Dowager’s Hump or Buffalo Hump , is a forward-curving bump that forms at the base of the neck, usually caused by poor posture, long screen time, weak back muscles, or age-related bone changes. The good news? In most cases, you can fix it naturally with the right exercises, stretches, and posture correction — especially if you start early. 🧠 What Causes Neck Hump? ✅ Forward head posture (looking down at phone/laptop) ✅ Sitting for long hours in a slouched position ✅ Weak upper back muscles ✅ Tight chest and neck muscles ✅ Osteoporosis or age-related spine changes ✅ Excess fat around upper back (rare cases) 🏋️ 7 Best Exercises to Reduce Neck Hump These exercises help lengthen tight muscles, strengthen weak ones, and realign the spine. 1️⃣ Chin Tucks How: Sit or stand straight. Gently lift your chin upwards, creating a “double chin”. Hold: 5 seconds × 10 reps Benefits: Corrects forward head posture. 2️⃣ Wall Angels How: Stand a...