5 Yoga Poses to Help Reduce Neck Hump

A neck hump can result from poor posture, muscle weakness or spinal issues. Yoga offers a natural and effective way to reduce neck hump by stretching and strengthening the muscles in the neck, shoulders and upper back. Incorporating these 5 yoga poses into your routine can help improve posture, reduce tension and alleviate neck hump over time:

Cobra Pose (Bhujangasana)

Lie on your stomach, hands under your shoulders, and slowly lift your chest while keeping your pelvis and legs on the floor. This pose strengthens the muscles in your neck and upper back.

Cat-Cow Stretch (Chakravakasana)

This yoga pose helps improve neck and spine flexibility. Start on your hands and knees, inhale as you arch your back and look up (cow pose), then exhale as you round your spine and tuck your chin to your chest (cat pose).

Child’s Pose (Balasana)

Kneel on the floor, sit back on your heels, and stretch your arms forward with your forehead resting on the mat. This pose gently stretches the neck and upper back muscles, relieving tension.

Bridge Pose (Setu Bandhasana)

Lie on your back, bend your knees and lift your hips while keeping your feet flat on the floor. This pose strengthens the neck, shoulders and upper back, helping to improve posture.

Seated Twist (Ardha Matsyendrasana)

Sit with your legs extended, bend your right knee and place your right foot outside your left knee. Twist your torso to the right, placing your left elbow on the outside of your right knee. This pose helps improve spinal mobility and reduces tension in the neck and shoulders.