4 Exercises to Strengthen a Hunched Neck

Hunched neck

If you struggle with headaches, neck pain, and have a hump at the base of your neck. Then you have a hunched neck, so you can strengthen your spine, neck, and shoulders. If you struggle with a hunched neck continue reading to learn the exercises you can complete to help stabilize your neck. 

What Causes a Hunched Neck?

Similar to tech neck, a hunched neck is caused by slouching when looking at a computer screen or phone. However, the number one cause is bad posture. You have an increased curve in the upper part of your neck so you have to lift the head, so it goes forward. 

How Do You Prevent a Hunched Neck?

If you’re constantly bent forward, that is causing extra weight and strain on the back. This forward curve is bad for disks and increases the risk of disk and neck problems. It could lead to upper and lower back pain and stiffness in the legs. 

The best way to prevent a hunched neck is to maintain good posture and decrease osteoporosis from progressing. Osteoporosis is a compression fracture that causes an increased forward curve. 

Watch the video I made for a quick explanation and keep reading below to learn more about the topic. 

How to Cure or Reverse?

There are actually multiple steps in strengthening the neck muscles and spine. Here are the four most common exercises to strengthen a hunched neck:

  1. First, we’ll start with neck retractions, where you push your head backward while keeping your head up straight and hold for 5 seconds. 
  2. Secondly, we add resistance like the theraband or a different kind of resistance device. You’ll continue to do the neck retractions, but now with the band. Make sure to hold it for 5 seconds. 
  3. Next, we use a halo or weighted cervical piece. You’re just going to wear it and continue doing your neck retractions. You should feel the weight of the halo on the back of your head.
  4. Lastly, we do neck retractions in the clinic with a vibration apparatus and the halo. This machine works with slow twitches to improve posture.   

RELATED: https://leighbrainandspine.com/chiropractic-conditions/neck-pain/

More Information

The team at Leigh Brain and Spine are here to help you. If you’re struggling with a hunched neck, visit our website or contact us at (919) 401-9933. Feel better TODAY!