As a result of the COVID-19 pandemic, working from home has become the norm for many office workers. Although working from home does have its benefits, one major drawback is the potential to develop poor posture.
This can lead to neck, back and shoulder discomfort, and sometimes the development of a neck hump.
This is often because home office setups lack proper ergonomics, which increases slouching, hunching and straining to view computer screens. While the odd slouch may do you no harm, prolonged periods of poor posture place excessive strain on the neck and upper back muscles.
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Over time, this can cause the head to tilt forward, leading to a structural change in the spine and the development of a hump-like curvature in the upper spine, known as kyphosis.
Fortunately, there are effective ways to combat this. Besides ensuring ergonomic home offices, research supports a combination of exercises designed to stretch the pectoral muscles and strengthen the trapezius and rhomboid muscles in the back.
(Always check with a doctor before starting new exercises if you don’t already exercise regularly.)
The trapezius, which covers the upper back and facilitates shoulder movements, works alongside the rhomboid muscles situated beneath it to stabilise the shoulders and maintain proper posture.
The pectoral muscles are large chest muscles that are essential for arm and shoulder movement. When they become overly tight, they can contribute to a neck hump by pulling the shoulders forward and rounding the upper back.
1. Wall pec stretch
This exercise is great for strengthening the entire back to provide spinal support.
How to do it: Stand diagonally facing a wall, with your elbow and forearm resting on the wall at chest height at a 90° angle. Turn your body away from the wall to feel a stretch in your chest. Hold for 30 seconds on each side.
2. Superman
This exercise is great for strengthening the entire back to provide spinal support.
How to do it: Lying on your stomach, extend your hands in front of your head and lift both arms and legs up toward the ceiling – you’re now in Superman mode. Hold for 3 seconds and repeat 10 times.
3. Bent-Over Row
This exercise targets the rhomboids, trapezius and other muscles in the upper back.
How to do it: Hold a barbell or a dumbbell in each hand, then bend forward at the waist, lift the weight(s) towards your chest, and squeeze your shoulder blades together. Repeat 10-12 times.
4. Reverse Fly
This is another exercise that’s great for helping to strengthen the upper back and improve posture.
How to do it: Stand with feet shoulder-width apart, with a dumbbell in each hand. Bend forward at the waist, and lift the dumbbells out to each side. Squeeze your shoulder blades together at the top of the movement, then lower the dumbbells. Repeat 10-12 times.
5. Neck and scapular retractions
Other research has found that neck and shoulder (scapular) retraction exercises can help correct a neck hump posture and alleviate neck pain.
How to do it: For neck retractions, sit or stand upright, pull your head back and slightly upwards (as if you’re trying to give yourself the biggest double chin) and hold for a few seconds. Repeat 10-12 times.
For shoulder retractions, squeeze your shoulder blades together with your arms at your sides, look upwards, hold for 5-10 seconds, then relax and repeat 10-12 times.
With these exercises in your back pocket, you can help keep the hump at bay.
This article is an answer to the question (asked by April Strickland, Yarmouth) 'How do I get rid of my neck hump?'
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