10 Neck Hump Exercises That Actually Work (Step-by-Step Guide)

Quick Start: The most effective neck hump exercises target deep cervical flexors, upper traps, and suboccipital muscles. This routine takes just 15 minutes daily and shows results in 2-3 weeks when done consistently.

By the NeckHump.com Exercise Team

Last updated: January 15, 2024 | 15 min read

Why These Exercises Work When Others Don't

Most neck hump exercise routines fail because they focus on the wrong muscles or use incorrect technique. Here's what makes this routine different:

The Science-Based Approach:

  • 1
    Targets root cause muscles: Deep cervical flexors, not just surface muscles
  • 2
    Progressive difficulty: Starts easy and gradually increases challenge
  • 3
    Addresses muscle imbalances: Strengthens weak muscles while stretching tight ones
  • 4
    Research-backed exercises: Each movement has clinical evidence supporting its effectiveness

Important: These exercises work by retraining your muscles to hold your head in proper alignment. Consistency is more important than intensity - 15 minutes daily beats 1 hour once per week.

Before You Start: The Essential Setup

What You'll Need:

  • • Time: 15-20 minutes daily
  • • Space: 6x6 feet clear area
  • • Equipment: Small towel, resistance band (optional)
  • • Surface: Firm ground or exercise mat
  • • Mirror: To check form (recommended)

Safety Guidelines:

  • • Start slowly and focus on proper form
  • • Stop if you experience sharp pain
  • • Mild muscle fatigue is normal
  • • Breathe normally throughout each exercise
  • • Consult a doctor if you have neck injuries

The Complete Neck Hump Exercise Routine

Perform these exercises in order, 5-6 days per week. Each exercise includes beginner and advanced variations.

1

Chin Tucks (Deep Cervical Flexor Strengthening)

Core Exercise - Most Important

Why it works: Strengthens the deep muscles that pull your head back into proper alignment while stretching the suboccipital muscles that keep your head forward.

Step-by-Step Instructions:

  1. Starting position: Sit tall or stand with shoulders back and down
  2. Hand placement: Place one finger on your chin as a guide
  3. The movement: Slowly draw your chin straight back (like making a double chin)
  4. Key focus: Keep your eyes level - don't look down or up
  5. Hold position: Feel a stretch at the base of your skull
  6. Return: Slowly return to starting position
Beginner:

Hold 5 seconds
10 repetitions
2 sets total

Intermediate:

Hold 10 seconds
15 repetitions
3 sets total

Advanced:

Hold 15 seconds
20 repetitions
3 sets total

Common Mistakes to Avoid:
  • • Moving head up or down instead of straight back
  • • Hunching shoulders during the movement
  • • Moving too quickly or aggressively
  • • Holding breath during the exercise
2

Upper Trap Stretch

Why it works: Tight upper trapezius muscles pull your shoulders up and head forward. This stretch releases tension and improves neck positioning.

Step-by-Step Instructions:

  1. Starting position: Sit tall with both feet flat on floor
  2. Hand placement: Place right hand under your right thigh to anchor shoulder
  3. Head movement: Gently tilt your head to the left ear toward left shoulder
  4. Hand assist: Place left hand gently on right side of head
  5. Gentle pressure: Apply very light pressure to increase stretch
  6. Hold and breathe: Feel stretch along right side of neck
  7. Switch sides: Repeat on opposite side
Beginner/Intermediate:

Hold 30 seconds each side
2 rounds each side
Very gentle pressure only

Advanced:

Hold 45 seconds each side
3 rounds each side
Add gentle rotation

Important Notes:
  • • Never force or pull aggressively
  • • Stop if you feel tingling or numbness
  • • Keep shoulders relaxed and down
  • • Breathe deeply throughout the stretch
3

Levator Scapulae Stretch

Why it works: The levator scapulae connects your neck to your shoulder blade. When tight, it contributes to the forward head posture that creates neck hump.

Step-by-Step Instructions:

  1. Starting position: Sit or stand with good posture
  2. Turn and look down: Turn head 45 degrees to left, then look down toward left armpit
  3. Anchor shoulder: Place right hand behind back or under right thigh
  4. Gentle assistance: Place left hand on back of head for gentle pressure
  5. Feel the stretch: Should feel stretch along right side/back of neck
  6. Hold position: Maintain gentle stretch without forcing
  7. Switch sides: Repeat turning right and looking toward right armpit
All Levels:

Hold 30 seconds each side
2-3 rounds per side
Focus on breathing deeply

Progression Tips:

Week 1-2: Light stretch
Week 3-4: Slightly deeper
Week 5+: Add gentle oscillations

4

Doorway Chest Stretch

Why it works: Tight chest muscles pull your shoulders forward and contribute to neck hump. This stretch opens the chest and allows better posture.

Step-by-Step Instructions:

  1. Find a doorway: Stand in an open doorway facing out
  2. Arm placement: Place forearms on doorframe at shoulder height
  3. Step forward: Take a small step forward through the doorway
  4. Feel the stretch: Should feel stretch across chest and front of shoulders
  5. Maintain posture: Keep head neutral, don't let it drift forward
  6. Breathe deeply: Focus on expanding your chest as you breathe
  7. Adjust intensity: Step further forward for deeper stretch
Position 1:

Arms at shoulder height
Hold 30 seconds

Position 2:

Arms slightly above head
Hold 30 seconds

Position 3:

Arms below shoulder height
Hold 30 seconds

5

Wall Angels

Why it works: Strengthens the muscles that pull your shoulders back while improving overhead mobility. Excellent for reversing the rounded shoulder posture that contributes to neck hump.

Step-by-Step Instructions:

  1. Wall position: Stand with back against wall, feet 6 inches from wall
  2. Starting position: Press lower back, shoulders, and head against wall
  3. Arm position: Raise arms to make a "goal post" shape against wall
  4. The movement: Slowly slide arms up the wall while maintaining contact
  5. Top position: Go as high as you can while keeping everything touching
  6. Return: Slowly lower arms back to starting position
  7. Maintain contact: Keep back, shoulders, and arms against wall throughout
Beginner:

8-10 slow repetitions
2 sets
Focus on form over speed

Intermediate:

12-15 repetitions
3 sets
Add 2-second holds at top

Advanced:

15-20 repetitions
3 sets
Add resistance band

6

Prone Cobra

Why it works: Strengthens the entire posterior chain - from your upper back to your neck. This exercise directly counters the muscle imbalances that cause neck hump.

Step-by-Step Instructions:

  1. Starting position: Lie face down on floor with arms at your sides
  2. Forehead placement: Start with forehead touching the ground
  3. Arm activation: Squeeze shoulder blades together and down
  4. Lift sequence: Slowly lift chest and head off ground
  5. Arm position: Lift arms off ground with thumbs pointing up
  6. Hold position: Maintain lift while breathing normally
  7. Lower slowly: Return to starting position with control
Beginner:

Hold 5-10 seconds
8-10 repetitions
2 sets

Intermediate:

Hold 15 seconds
10-12 repetitions
3 sets

Advanced:

Hold 20+ seconds
12-15 repetitions
3 sets

Form Cues:
  • • Keep legs and hips pressed into ground
  • • Look down at floor, don't crane neck up
  • • Squeeze glutes for stability
  • • Imagine pulling your chest away from your hands
7

Neck Strengthening (Isometric)

Why it works: Builds strength in all directions to support proper head positioning. These exercises train your neck to resist the forward pull of gravity and daily activities.

Four-Direction Sequence:

Forward Resistance:

Place palm on forehead. Try to look down while resisting with hand. Hold 5-10 seconds.

Backward Resistance:

Place palm on back of head. Try to look up while resisting with hand. Hold 5-10 seconds.

Side Resistance (Right):

Place right palm on right temple. Try to tilt right while resisting. Hold 5-10 seconds.

Side Resistance (Left):

Place left palm on left temple. Try to tilt left while resisting. Hold 5-10 seconds.

Beginner:

5 seconds each direction
1 round of all 4 directions
Use light pressure

Advanced:

10 seconds each direction
2-3 rounds
Increase resistance gradually

8

Suboccipital Release

Why it works: The suboccipital muscles at the base of your skull get extremely tight with forward head posture. This release technique helps restore normal length and function.

Step-by-Step Instructions:

  1. Equipment: Use a tennis ball or lacrosse ball
  2. Position: Lie on your back with ball at base of skull
  3. Location: Find the bony ridge where skull meets neck
  4. Pressure: Allow head weight to create gentle pressure
  5. Movement: Gently nod head up and down
  6. Duration: Hold for 60-90 seconds
  7. Breathe: Focus on relaxing and breathing deeply
Alternative Method (No Ball):
  1. Interlace fingers behind head at skull base
  2. Apply gentle upward pressure with fingertips
  3. Slowly nod head forward and back
  4. Hold gentle pressure for 60 seconds
Important Notes:
  • • Should feel like a deep, satisfying pressure
  • • Avoid rolling or aggressive movements
  • • Stop if you feel dizzy or nauseous
  • • Perfect for end of day tension relief
9

Scapular Wall Slides

Why it works: Improves shoulder blade mobility and strengthens the muscles that hold your shoulders in proper position, indirectly supporting better neck alignment.

Step-by-Step Instructions:

  1. Wall position: Stand with back against wall, feet slightly forward
  2. Arm position: Raise arms in "W" shape against wall
  3. Starting movement: Squeeze shoulder blades down and together
  4. Slide up: Maintain pressure as you slide arms up wall
  5. Top position: Form a "Y" shape with arms overhead
  6. Slide down: Return to "W" position with control
  7. Maintain contact: Keep arms and back against wall throughout
Beginner:

10 slow repetitions
2 sets
Focus on form

Intermediate:

15 repetitions
3 sets
Add pause at top

Advanced:

20 repetitions
3 sets
Slower tempo

10

Thoracic Extension (Cat-Cow Variation)

Why it works: Improves mobility in your upper back (thoracic spine), which is often stiff in people with neck hump. Better upper back mobility reduces stress on your neck.

Step-by-Step Instructions:

  1. Starting position: Get on hands and knees (tabletop position)
  2. Hand placement: Hands under shoulders, knees under hips
  3. Cat position: Round your back up toward ceiling
  4. Focus area: Emphasize rounding in upper back, not just lower
  5. Cow position: Slowly arch your back, chest forward
  6. Head movement: Let head follow spine naturally
  7. Smooth transition: Move slowly between positions
All Levels:

10-15 slow repetitions
2-3 sets
4-6 seconds per movement

Focus Points:

Move from upper back
Don't force neck movement
Breathe with the movement

Your Weekly Exercise Schedule

Consistency beats intensity. Here's how to structure your routine for maximum effectiveness:

Daily Routine (15 minutes):

  • • Morning (5 min): Chin tucks + Upper trap stretch
  • • Midday (5 min): Doorway stretch + Wall angels
  • • Evening (5 min): Suboccipital release + Cat-cow
  • • Total time: Just 15 minutes spread throughout day

Full Routine (3x per week):

  • • Monday/Wednesday/Friday: Complete all 10 exercises
  • • Duration: 25-30 minutes total
  • • Focus: Proper form over speed
  • • Rest days: Light stretching only

📅 Sample Weekly Schedule:

Mon
Full Routine
Tue
Daily Mini
Wed
Full Routine
Thu
Daily Mini
Fri
Full Routine
Sat
Stretching
Sun
Rest/Light

Progression Timeline: What to Expect

Understanding the timeline helps maintain motivation and set realistic expectations:

Week 1-2: Foundation Phase

  • • Focus: Learning proper form and building habit
  • • What you'll feel: Initial muscle soreness, some exercises may feel awkward
  • • Progress markers: Exercises become easier to remember and perform
  • • Key tip: Start with lower repetitions, focus on quality over quantity

Week 3-4: Adaptation Phase

  • • Focus: Increasing repetitions and hold times
  • • What you'll feel: Less morning stiffness, improved awareness of posture
  • • Progress markers: Can perform exercises without looking at instructions
  • • Key tip: Begin progressing to intermediate variations

Week 5-8: Strengthening Phase

  • • Focus: Building strength and endurance
  • • What you'll feel: Noticeably better posture, reduced neck fatigue
  • • Progress markers: Others may comment on improved posture
  • • Key tip: Progress to advanced variations, increase frequency if desired

Week 9-12: Integration Phase

  • • Focus: Making good posture automatic
  • • What you'll feel: Significant improvement in neck hump appearance
  • • Progress markers: Good posture feels natural, less conscious effort required
  • • Key tip: Begin focusing on maintenance routine

Common Mistakes and How to Avoid Them

❌ Mistake #1: Doing Too Much Too Soon

The problem: Starting with advanced exercises or maximum repetitions on day one.

✓ Solution: Start with beginner variations and gradually progress. Your neck needs time to adapt.

❌ Mistake #2: Inconsistent Practice

The problem: Doing exercises intensely for 3 days, then skipping a week.

✓ Solution: Aim for consistency over intensity. 10 minutes daily beats 1 hour once a week.

❌ Mistake #3: Poor Form

The problem: Rushing through exercises without attention to proper technique.

✓ Solution: Use a mirror, start slowly, and focus on quality of movement over quantity.

❌ Mistake #4: Expecting Overnight Results

The problem: Getting discouraged when neck hump doesn't disappear in 1-2 weeks.

✓ Solution: Track progress in small increments. Take photos monthly to see gradual changes.

❌ Mistake #5: Ignoring Pain Signals

The problem: Pushing through sharp pain or ignoring worsening symptoms.

✓ Solution: Distinguish between muscle fatigue (OK) and pain (stop). Consult a professional if pain persists.

Tracking Your Progress

Monitoring improvement helps maintain motivation and identify what's working:

Objective Measures:

  • • Photo progress: Side-view photos monthly
  • • Wall test: How close can your head get to wall while standing straight?
  • • Chin tuck reps: How many can you do with good form?
  • • Morning stiffness: Rate 1-10 daily

Subjective Measures:

  • • Energy levels: Less fatigue from poor posture
  • • Comfort: Can work longer without neck strain
  • • Confidence: Feeling better about appearance
  • • Comments: Others noticing improved posture

📊 Simple Progress Tracker:

Week 1: Baseline measurements and photos

Week 2: Note any improvements in morning stiffness

Week 4: Mid-point photos and wall test measurement

Week 8: Compare photos and reassess all measures

Week 12: Full progress evaluation and next phase planning

Frequently Asked Questions

How long should I do these exercises each day?

For best results, aim for 15-30 minutes daily. You can split this into shorter sessions (5 minutes, 3 times per day) or do it all at once. Consistency is more important than duration.

When will I see visible improvement in my neck hump?

Most people notice reduced stiffness within 1-2 weeks. Visible improvement typically begins around week 4-6 and becomes more pronounced by week 8-12. Take monthly photos to track progress.

Can I do these exercises if I have neck pain?

For mild discomfort, these exercises often help reduce pain. However, if you have severe pain, recent injury, or neurological symptoms (numbness, tingling), consult a healthcare provider before starting.

What if I can't do all the exercises correctly at first?

Start with what you can do comfortably. Many people can only do partial ranges of motion initially. Focus on proper form with smaller movements rather than forcing full range with poor technique.

Should I do these exercises if I'm seeing a physical therapist?

Always check with your PT first. These exercises complement most therapy programs, but your therapist may want to modify the routine based on your specific condition.

Can these exercises prevent neck hump from getting worse?

Yes, these exercises are excellent for prevention when combined with good ergonomics and posture awareness. Many people use them as a maintenance routine even after correcting their neck hump.

Your Action Plan: Getting Started Today

Right now: Try the chin tuck exercise 5 times to get a feel for the movement.

Today: Complete exercises 1-3 focusing on proper form rather than perfect repetitions.

This week: Add 2-3 new exercises every few days until you're comfortable with the full routine.

Long-term: Combine with proper sleep positioning and ergonomic workspace for maximum results.

Medical Disclaimer: These exercises are for educational purposes only and are not intended as medical advice. Stop immediately if you experience severe pain, dizziness, or neurological symptoms. Consult with a healthcare professional before starting any exercise program, especially if you have existing neck injuries or chronic conditions.