2023-04-28 21:57:53
Poor posture is a problem that most of us struggle with, but often ignore, until it manifests itself with neck pain and even a small hunchback. We share with you how to reduce the hump on your neck with just one yoga posture.
Have you ever taken a profile picture, only to notice that you have a little hump on your neck? There are different types of humps, some caused by a buildup of fat and others by a spinal condition.
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Why is there a hump on the neck?
One of the causes associated with that small lump at the base of the neck, especially in women, is Dowager’s hump. This condition is known medically as kyphosis, a curvature of the spine that causes an arching or rounding of the back.
There are different types and causes of kyphosis. According to Nemours Foundationone of these is postural kyphosis, which especially affects people who look down for a long time, for example, when doing homework, working or looking at the phone.
By maintaining poor posture, over time an abnormal curvature of the upper vertebrae and a mass of tissue develop in the upper vertebrae. bottom of the neck.
However, although poor posture is the main cause of this humpconditions such as osteoporosis, arthritis or degeneration of the discs, injury, a slip of a vertebra forwardeamong other conditions, can also cause them.
Therefore, if you notice this “lump” on your neck, tenderness and stiffness in the back, fatigue or even difficulty breathing, the initial recommendation is to see your doctor to rule out any associated condition.
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Can the hump on the neck be removed?
According to spinal experts at the Cleveland Clinic, Dowager’s hump may improve or reverse, depending on age and severity. This is achieved by strengthening the muscles of the upper back, as increasing the tone helps to lift the shoulders and head.
There are different exercises that can help you, among these, yoga teacher Karen Vargas, recommends the following position:
1. Stand facing a wall, about an arm’s length apart.
2. Lift your chin, tilting your head back.
3. Lean your chin on the wall, keeping your head back; lean your torso forward to support your chest. Your feet and legs should stay out of the way.
4. Rest your arms on the wall and stretch them up.
5. Bend your elbows and rest your hands on your shoulder blades, keeping your elbows against the wall.
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Hold the pose for 1 minute, while breathing properly. At the end, return to the starting position and breathe for 1 to 2 minutes before changing positions. exercise or activity. If you have doubts about how to perform the pose, enter Namasyogui’s Tik Tok.
If you get dizzy, talk to your doctor. Some people may develop symptoms of benign paroxysmal positional vertigo when changing positions. head position or tilt it up.
In addition to dizziness, this condition can cause vertigo, unsteadiness, or loss of balance, nausea or vomiting.
Although it is annoying and causes brief episodes of mild to severe dizziness, Mayo Clinic specialists explain that benign paroxysmal positional vertigo is rarely serious, although it can increase the probability of falls. Fortunately, there is treatment.
How can the hump be reduced?
The hump is an abnormal curvature in the upper part of the back. To reduce it, it is recommended to exercise your back muscles, maintain a correct posture when sitting and walking, and avoid carrying heavy objects for long periods of time. Stretching and massage can also be done to relax tight back muscles and improve blood circulation.
In addition, regular physical activity such as walking, swimming, or yoga is suggested to strengthen back muscles and improve flexibility. It is also important to eat a healthy diet, rich in vitamins and minerals, and maintain an adequate weight to avoid overloading the spine. In severe cases, physical therapy or surgery may be considered as treatment options.
Now that you know what has caused that hump on your neck, perform this pose daily, within a month you will start to see a difference. Also, it is a good time to correct your posture
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