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Which Are The Best Exercises For A Neck Hump?

Combat a neck hump with our guide to the best exercises that can help improve posture and reduce the appearance of this common issue.

  • 26 Oct 2023
  • 3 min read

Dealing with a neck hump, also known as a buffalo hump, can become a source of discomfort and self-consciousness. Fat accumulation at the neck’s base can result from poor posture, hormonal imbalances, or certain medical conditions. But some targeted exercises for a neck hump can help reduce and prevent its appearance. In the article, we will explore five back neck fat/neck hump exercises that can aid in addressing this concern and promoting a healthier neck and back.


Best exercises for neck hump

  1. Chin tucks
  2. Neck retractions
  3. Neck stretches
  4. Shoulder blade squeezes
  5. Back extensions


1.    Chin tucks

Chin tucks are a fundamental exercise designed to strengthen and realign the muscles in the front of your neck, ultimately aiding in reducing a neck hump. To perform this exercise, sit or stand up straight with your shoulders relaxed. Gently draw your chin towards your throat without tilting your head up or down. Imagine creating a double chin. Hold this position for a few seconds before releasing. Chin tucks promote a healthier neck posture by engaging the muscles that maintain proper alignment. Regular practice can contribute to a more defined and harmonious neck profile.


2.    Neck retractions

Neck retractions, also known as “neck nods”, are a targeted exercise aimed at elongating the cervical spine and countering the effects of poor posture. Begin by sitting comfortably with your shoulders relaxed. Slowly glide your head backwards, ensuring your chin remains level and does not jut forward. Hold the retracted position for a few seconds before returning to the starting point. This back neck fat/neck hump exercise engages the muscles in the back of your neck and upper back, helping to reinforce a neutral neck position and alleviate the appearance of a hump.

3.    Neck stretches

Neck stretches are vital to addressing a neck hump; these exercises focus on releasing tension and enhancing flexibility in the neck and upper back. To perform this exercise, sit or stand upright and gently tilt your head to one side, aiming your ear toward your shoulder. Hold the stretch for approximately 20 seconds, feeling the gentle elongation along the opposite side of your neck. Repeat the stretch on the other side. By incorporating regular neck stretches, you can reduce muscle tightness and promote a more balanced and supple neck and upper back region.

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4.    Shoulder blade squeezes

The shoulder blade squeezes target the muscles between your shoulder blades, pivotal in improving posture and addressing a neck hump. Start by sitting up straight and relaxing your shoulders. Slowly draw your shoulder blades together as if you are gently pinching a pencil between them. Hold the squeeze for a few seconds, focusing on engaging your upper back muscles before releasing. This is one of the most effective exercises for the neck hump that not only contributes to a stronger body but also helps alleviate strain on the neck area, promoting a more even and toned appearance.


5.    Back extensions

Back extensions are dynamic exercises that engage the muscles of your upper back and shoulders, supporting better posture and working towards a balanced neck profile. To perform this exercise, lie face down on the floor with your arms extended forward. Lift your chest and head off the ground using your upper back muscles to initiate the movement. Hold the lifted position for a few seconds before lowering your back down. Back extensions strengthen the muscles that aid in maintaining an upright posture, ultimately assisting in minimising the prominence of a neck hump and promoting a more confident and aligned appearance.



When tackling the concern of a neck hump, incorporating these exercises into your workout routine can make a noticeable difference. You are on the path to a healthier, more balanced neck and back by targeting specific muscle groups, improving posture and enhancing flexibility. Remember, consistency is the key. Combine these exercises for neck hump with proper posture and a healthy lifestyle for the best result. Embrace the power of exercise to banish the neck hump and cultivate confidence in your appearance.

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