Yoga for neck hump: 6 yoga poses to tone your neck and back

Neck hump, also known as

dowager’s hump

or cervical kyphosis, is a common postural issue that can cause discomfort and pain. Regular practice of certain yoga poses can help alleviate this condition by stretching and strengthening the muscles around the neck and upper back. Here are some effective yoga poses for addressing a neck hump:

1. Child’s Pose (Balasana)

This gentle pose stretches the back, shoulders, and neck. Begin on your hands and knees, then sit back on your heels, and stretch your arms forward, allowing your forehead to rest on the mat. Hold this pose for several deep breaths, releasing tension in the upper back and neck.

2. Cat-Cow Pose (Marjariasana-Bitilasana)

According to Himalayan Siddhaa Akshar, yoga guru, founder, Akshar Yoga Kendraa, “This flowing sequence warms up the spine and encourages mobility in the neck and upper back. Start on your hands and knees, then arch your back toward the ceiling (cow pose), and then reverse the curve, dropping your belly toward the mat (cat pose). Repeat this motion several times, focusing on releasing tension in the neck and upper back.”

3. Seated Forward Bend (Paschimottanasana)

This pose stretches the entire back, including the neck and shoulders. Sit on the floor with your legs extended in front of you, then hinge forward from the hips, reaching your arms toward your feet. If you can’t reach your feet, use a strap or towel around the soles of your feet to gently pull yourself forward.

4. Downward-Facing Dog Pose (Adho Mukha Svanasana)

This classic pose can help realign the neck and upper back. From a plank position, press your hips up and back, creating an inverted ‘V’ shape with your body. Keep your neck in line with your spine, and press your shoulder blades down your back.

5. Puppy Pose (Uttana Shishosana)

According to Yogacharya Akhil Gore, founder RouteIn Yoga, “This gentle backbend can help counteract the forward curvature of the neck hump. Start on your hands and knees, then walk your hands forward, lowering your forehead to the mat. Keep your hips over your knees, and feel the gentle stretch in your upper back and neck.”

6. Shoulder Rolls

Simple shoulder rolls can help release tension in the neck and upper back. Stand or sit tall, then roll your shoulders forward and backward in a circular motion. Repeat this several times, focusing on releasing any tightness or discomfort.
Remember to practice these poses with care and listen to your body. If you experience any sharp pain or discomfort, modify the pose or come out of it entirely. Consistency is key when addressing postural issues like a neck hump, so aim to incorporate these poses into your regular yoga practice.