A woman sitting with good posture
Health - Wellness
Get Rid Of That Buffalo Hump At The Base Of Your Neck With These Tips
If the lump at the back of your neck, or buffalo hump, has formed due to poor posture, you could get rid of it in just a few weeks by doing these simple daily exercises.
The cat/cow yoga pose works wonders for stretching out the back-of-the-neck muscles and tendons, and strengthens them, reducing the need for a fat cushion around the vertebrae.
On your hands and knees, inhale, arch your back, and tilt your head. Hold, then exhale and curve your back toward the ceiling, pulling the belly button in. Repeat 12 times.
Chin-To-A-Shoulder Twist
You can do this feel-good chin-to-shoulder stretch almost anywhere. Sit straight, turn your head to one side, and bring your chin down toward your shoulder.
Try to get your chin as close to your shoulder as possible, but don't force it. Bring your head back forward and center, then go in the other direction; repeat 12 times.
Chin Tucks
Tilt your chin down and push it back into your neck as if you're trying to form a double chin, then lift it back up. Repeat 12 times, rest, and complete three sets.
Ball Of Socks
Lay flat on your back on the ground with balled socks under the hump and hold for 20 to 30 seconds. Repeat on the left and right of the spine.
Sleep flat on your back to align the head with the spine on one thin pillow. Reduce your back arch with a pillow under your pelvis if you're a stomach sleeper.