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02 8964 1673

Suite 3, 150 Lindesay Street

Campbelltown NSW, 2560

​Lately I have been getting the same question from clients, whether they be Personal Training clients or Remedial Massage Clients. Can you fix my hump? They are referring to the hump on the back of the neck. These humps usually form as a result of poor posture, mainly forward head posture where you poke your chin forward and slouch your shoulders. The hump develops over time and appears to be a build up of fat or tissue at the base of the neck. In most cases, this can be corrected through exercise, improved posture, remedial massage and weight loss. Many clients are surprised that there is a solution as they had been living with it, thinking it was there to stay.  What should you do to reduce the hump?

  • Stand up tall

We have trained ourselves to be very lazy over the years with much of our work completed sitting down at a computer or our leisure hours in front of a TV. We have forgotten how to stand tall. One thing I discovered through corrective exercise training is how light your body can feel when you stand or sit in correct posture. So pick a way to remind yourself, place red dots over your house, or every time your mobile dings, stand up tall. This involves bringing your shoulders back, chest out, stomach in, bum tucked and your chin tucked in too.

  • Lengthen your neck

Ok so while you feel like you are standing tall, you are probably starting to worry about a double chin. Pretend you have a string pulling your head up. This will help to lengthen your neck and straighten the hump at the base as you start to stand in correct posture.

  • Practice against a wall

A great exercise involves standing with your back against the wall. Using all of the cues I have given above, stand against a wall. Your head should touch, so should your shoulders and bum. There will be a space at your lower back where the natural curve of the spine occurs.

  • Look at your nutrition and weight

Unfortunately your weight can be a factor in the formation of the hump. As you put on weight, it can seem to be worse in this area. It is not that the fat is choosing to go to the back of your neck but as you gain weight overall it will appear worse in this area. Start to make better food choices and drink plenty of water. We know when we are feeling down and yuck we choose to slump through our shoulders. As you feel better with good nutrition, you may feel better, more confident and wanting to stand tall.

  • Remedial Massage

Of course Remedial Massage can help too by identifying any areas of muscular restriction causing poor posture. I can advise corrective exercises and treat the muscles causing the restrictions.  If you have any questions or would like me to assess your hump, Contact me or Book Online to make an appointment.