✔️ 5 Steps That May Help Reduce or Prevent It

1️⃣ Improve Posture

Keep your head aligned with your shoulders and avoid leaning forward when using phones or laptops.

2️⃣ Strengthen the Upper Back

Exercises that target the shoulders and upper back can help support the spine.

Helpful movements include:

• Rows
• Shoulder blade squeezes
• Wall posture exercises

3️⃣ Stretch the Chest and Neck

Tight chest muscles pull the shoulders forward, worsening the hump.

Simple stretches can gradually restore posture.

4️⃣ Maintain a Healthy Weight

Excess fat can accumulate around the neck and upper back, making the hump more noticeable.

Regular activity and balanced nutrition can help.

5️⃣ Get Medical Advice if It Grows

If the hump appears suddenly, becomes painful, or continues to enlarge, it’s important to see a doctor to rule out hormonal or bone conditions.

✅ What a healthy posture should look like:

• Ears aligned over shoulders
• Shoulders relaxed (not rounded forward)
• Upper back straight rather than curved