Yoga for Neck Hump: 5 Gentle Poses to Realign Your Spine

Ever caught a glimpse of yourself in the mirror and thought, Wait… was my neck always like that? If you’ve noticed a little hump forming at the base of your neck—often called a “dowager’s hump” or “tech neck”—you’re not alone. Thanks to endless hours hunched over screens, bad posture, and, let’s be real, a little gravity doing its thing, that stubborn bump has become a common complaint.

What Causes a Neck Hump Anyway?

Before we get into the yoga moves, let’s talk about what’s actually happening. That rounded bump at the base of your neck usually comes from:

• Poor posture (hello, slouching over your phone for hours)
• Weak upper back muscles that can’t hold your head properly
• Tight chest muscles pulling your shoulders forward
• Spinal misalignment from years of bad movement habits
• A sedentary lifestyle (too much sitting, not enough stretching)

Sound familiar? Yeah, me too. But don’t worry—targeted yoga stretches and strengthening moves can reverse a lot of the damage.

5 Yoga Poses to Help Reduce a Neck Hump

The key to fixing that hump is a mix of stretching tight areas and strengthening weak ones. Here are five yoga moves to get you started:

1. Chin Tucks (Your Secret Weapon)

Simple but powerful. Chin tucks help retrain your neck alignment and strengthen deep neck flexors.

How to do it:

• Sit or stand tall, shoulders relaxed.
• Gently tuck your chin back as if making a slight double chin (cute, I know).
• Hold for a few seconds, then release.
• Repeat 10–15 times.

It might feel weird at first, but over time, this little movement rewires your posture.

2. Cat-Cow Stretch (Loosen Up That Spine)

This classic yoga flow mobilizes your spine and releases tension in your neck and upper back.

How to do it:

• Start on all fours, wrists under shoulders, knees under hips.
• Inhale, arch your back, lift your chest, and look up (Cow).
• Exhale, round your spine, and tuck your chin to your chest (Cat).
• Repeat for 1–2 minutes.

Feels amazing, right? Do this daily, and your spine will thank you.

3. Chest Opener Stretch (Because We’re All Hunched Over Screens)

If your shoulders roll forward, your chest is likely too tight. This stretch helps open things up.

How to do it:

• Stand or kneel, clasp your hands behind your back.
• Pull your hands away from your back while lifting your chest.
• Hold for 20–30 seconds, breathing deeply.
• Bonus: Do this against a wall for extra support.

You might not realize how tight your chest is until you stretch it out!

4. Cobra Pose (Strengthen That Upper Back)

A weak upper back contributes to forward head posture. Cobra pose activates those back muscles and helps pull your posture upright.

How to do it:

• Lie on your stomach, hands under your shoulders.
• Press into your palms and lift your chest while keeping your elbows slightly bent.
• Engage your upper back muscles rather than just pushing up with your arms.
• Hold for 20 seconds, then lower. Repeat 3–5 times.

5. Wall Angels (Posture Reset Button)

Think of these like snow angels—but against a wall. They help retrain your shoulder positioning and back muscles.

How to do it:

• Stand with your back against a wall, feet a few inches forward.
• Keep your lower back, shoulders, and head touching the wall.
• Raise your arms up like a goalpost, then slowly extend them overhead.
• Lower back down. Repeat 10 times.

This move can feel surprisingly tough at first, but that just means you need it!

How Long Until You See Results?

Let’s be real—your neck hump didn’t form overnight, so it won’t disappear instantly either. But with consistency (just 10 minutes a day! ), you’ll likely notice improvements in a few weeks.

The key? Stick with it. Your posture, confidence, and spine health will all thank you.

A neck hump might be frustrating, but it’s not permanent. With the right mix of yoga, better posture habits, and a little patience, you can start reversing the damage. So, roll out your yoga mat, stretch it out, and stand tall—your spine’s got this!