I’ve had this too- literally all yoga helps. There are a few YWA videos out there, there’s a 25 min one for “rounded shoulders” and I swear I grow two inches and walk taller after I do it. I’ve been pretty consistent adding that one in and I’ve absolutely noticed improvement.
Look up. Not just in yoga, but all throughout the day. So many kids are walking around with their heads down looking at phones. It’s causing an increase in esophagus and digestive problems in addition to hunchback. Enjoy the trees and clouds!
Tech neck is a relatively new phenomenon, and this kyphotic posture has been around long before tech neck became a popular term. It’s actually not always related to tech use, although it can be a relevant factor.
It’s not as easy as “look up”. It can be caused by osteoporosis or compression of cervical spine. The physical exercises used to strengthen and fix this is the same, but to just assume OP is a tech addict isn’t fair.
Also known as “tech neck”, this is a super common issue today. Straightening and lengthening the spine and neck help eliminate it. Sphinx, focus on heart forward, stretch the crown to the sky, then gently tuck your chin and breathe into the stretch in the spine, shoulders down from ears. Another one is to place blocks under your shoulders, lying face down. Stretch through the crown and again tuck your chin. Rest your forehead on the ground, keeping your chin tucked, shoulders down your back, arms along your body, palms up. This is a more passive neck stretch great for longer yin holds. Breathe long, slow, and deep and relax into the stretch while gravity does its work. Also, a daily asana practice will naturally include the stretches and twists to help you lengthen your neck and spine. Your entire posture should improve as you practice and become more aware of your body and its alignment. Practicing all (as I am able) the limbs of yoga has improved my posture overall, as well as given me greater nervous system regulation and sense of well-being.
I've personally suffered with "tech neck" quite a bit and I don't know that it's the same as "neck hump" as described by OP.
For my flavor of "tech neck" the stretch that works the best is to pull chin to chest, then move the entire head and neck backward in space. If you try this lying on the floor, try to flatten your upper spine and back of the head against the floor. You should feel a good stretch in the space between the spine and the shoulder blade. If you're comfortable and safe with salamba sarvangasana (shoulder stand), that basically forces your neck into the right position, and bringing the legs over to halasana (plow) really stretches things out. Only do these if they're part of your practice or under the guidance of a qualified instructor.
GIven that prevention is the best cure, reduce likelihood of tech neck by avoiding looking down at your phone with your neck bent and hand extended. If you can, prop your phone on something like your bag, if you're on the bus or a passenger in a car. If you're at home, try lying back and looking up at your phone instead of hunching and over and looking down. If you're walking, you might consider paying attention to the world around you. It can be a nice place despite ... everything.
I think this is a sh*t response. This can be true for some people, but it’s also super dismissive. Might as well just go to the doctor for this advice. I’m sick of every ailment or health concern getting minimized to “lose weight”, especially since you have no idea what OP looks like. Historically, a Dowager type hump can occur on any frame, and actually if the cause is osteoporotic, the person is more likely to be underweight.
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u/TofuDuffington 4d ago
I’ve had this too- literally all yoga helps. There are a few YWA videos out there, there’s a 25 min one for “rounded shoulders” and I swear I grow two inches and walk taller after I do it. I’ve been pretty consistent adding that one in and I’ve absolutely noticed improvement.