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7 Easy, Chiropractor-Grade Exercises to Reverse Chronic Neck Pain and a Neck Hump

Almost every treatment plan for neck pain includes neck exercises. A regular neck exercise program will consist of stretching, strengthening, aerobic conditioning, and maybe even trigger point exercises.

When the neck, chest, and upper back muscles get weaker, tighter, or longer, the shoulders can round, and the head can fall forward. This bad posture, in turn, puts more stress on the facet joints, intervertebral discs, muscles, and ligaments of the cervical spine.

Additionally, poor posture can cause chronic or recurring neck pain, stiff joints, upper back pain, pain in the shoulder blades, and headaches when the head is too far forward. Luckily, a program of neck exercises may be able to help with most of these symptoms. Here are some chiropractor-grade exercises you can perform to Reverse Chronic Neck Pain and a Neck Hump.


Flexibility and stretching exercises can help increase or keep the range of motion and elasticity in painful cervical (neck) joints, which can loosen stiffness caused by pain. Most of the time, it's best to stretch your neck daily, and some stretches can be done more than once a day. You can perform the following four stretching exercises to Reverse Chronic Neck Pain and a Neck Hump:

1. Backward Bending

Backward bending will be essential in helping you to exercise your trapezius muscles which hold the neck in its position by supporting it from the sides. By stretching these muscles, you can reduce their tension and help the neck to get back to its natural place. Additionally, stretching the trapezius muscles can help relieve neck pain caused by muscle tension.

• Begin with your back straight and your head held high.
• Lower and hold your chin to your chest for 15 to 30 seconds. Just remain calm and slowly raise your head.
• Move the base of your head toward your back and incline your chin toward the ceiling.
• Repeat the sequence multiple times.

2. Shoulder Rolls 

Shoulder rolls are crucial in strengthening the trapezius muscles located at the neck's sides. By performing this exercise, you will be stretching the muscles at the side of your neck, relaxing it. This exercise can be crucial in relieving your neck of pain and shifting it to its original position, which reduces the neck hump.

• First, assume a neutral position for both the head and the neck.
• Raise your shoulders as if you were shrugging, but do not move your head or neck.
• Perform a shoulder rotation while squeezing the blades of the shoulder together and then releasing the tension to propel the shoulders forward.
• Carry out the same action in the opposite direction.

3. Seated Twists

Seated twists are crucial in relieving neck pain and reversing neck hump because they stretch spinal muscles that form part of the support for the neck. By performing seated twists, you are reactivating these muscles to pull back the neck to its original position. Additionally, seated twists strengthen the muscles you use to turn your neck, reinforcing them to hold it in its place.

• Take a seat in a chair that has an upright back.
• To rotate the shoulders to the right, place the left hand on the right knee and gently pull to create the illusion that you are looking behind the chair.
• Return slowly to the center of the circle.
• Perform the twist again while placing your right hand on your left knee.

4. Chin Tucks

Chin tucks can be done either while the patient is seated or standing. Chin tucks are essential for relieving neck pain because they help realign neck muscles and relax them. When you do chin tucks, you reposition your muscles to their original position hence repositioning your head back to its original place. As a result, deep cervical flexors and extensors that get stretched when you have a neck hump relax, relieving you of neck pain. A beginner can perform chin tucks in the following straightforward manner:

• Maintain a straight back and look forward while positioning your ears so they are directly over your shoulders.
• Put the tip of your finger on your chin.
• While keeping the finger in place, gently pull the chin and head back in a straight line until a comfortable stretch is felt at the back of the head and the top of the neck. (At this point, there should be a noticeable gap between the chin and the finger.)
• If you can, maintain this position for five seconds.
• Bring the chin back again until it is even with the finger.
• Perform the exercise a total of ten times, or as many times as is comfortable.

5. Cat-cow pose

This yoga pose is beneficial in reducing neck hump and any pain you may be experiencing due to the condition. This is because this exercise does an excellent job of relaxing the muscles in the back and decompressing the discs in your neck, allowing instant pain relief and long-term recovery due to increased blood flow.The cat-cow pose is executed in the following manner:

• Place your hands and knees on the ground (How you would imitate a four-legged animal)
• Raise your back into the air, creating a structure similar to a mountain.
• While doing that, you should also pull your face toward your body and look at your torso.
• Now, push your back inwards to form a "U" shape with your back by following these steps:
• While you are doing that, direct your gaze upwards towards the ceiling.
• One minute should be spent alternating between the mountain motion with your face turned inward and the 'U' structure with your face turned outward.

Do not pick up your pace. You are cautioned to switch positions in an organized and measured manner.

6. Wall Extension Exercise

The wall extension will benefit you as it helps release the tension on the Semispinalis capitis muscle. Stretching this muscle can help relieve muscle stress and relieve you of neck pain. To complete a wall extension, you must lean against a wall, as the stretch's namesake suggests. Wall extensions can be practiced in the following manner: • Stand with your legs as far apart as the distance between your shoulders.

• Place yourself in front of a wall and bend over slightly.
• Try to lean against the wall with your palms and stretch as far as possible.
• Your face should be aimed toward the ground when you are in this position.
• Maintain this position for five seconds, and then repeat it a few times.

7.  Using the Neck Cloud

Using Neck Cloud™ -Cervical Traction Device is a crucial exercise that will help you relax your neck muscles and stiffness to eliminate neck pains. The device will help reduce stiffness in your muscles and stretch them to relieve muscle pain and reposition your neck. Using this device is easy. Follow the following steps:

• Find a peaceful space where you can lie for about 10 minutes as you use the device
• Place your neck support on the device and start gentle traction with the convex side of the device under your neck.
• You can gently position your Neck Cloud™ Device up or down along your spine to ensure it is in the most comfortable position. After adjusting its position, bend your knees and place your hands beside your neck
• Take slow deep breaths as your neck settles further into the support
• Monitor how the support is reinforcing your posture. At this point, you may begin to notice you are releasing the tension
• Additionally, your posture may become more aligned as your neck, traps, and shoulders relax further
• Now, reposition yourself lightly every few minutes to prevent localized fatigue. If you prefer, you can assume your position
• Ensure you start slowly while taking a gentle support level for 5 minutes. After taking the level, you can determine if you can assume it for more minutes. Take note of your comfort and progress gradually.
• Sometimes, you may feel you need more neck support. In this case, use the concave side of the Neck Cloud Device.
• At first, you will feel discomfort as your muscles adjust to various poses. However, if you feel abnormal pain while using the device, please don’t continue using it before contacting a healthcare professional.
• Remember to regularly wash your device using warm water, liquid soap, or sanitizer if you notice a smell. Store it in a well-ventilated area for 24 to 48 hours. 

The Neck Cloud™️ has been clinically proven effective in cervical traction to reduce neck pain. Cervical Traction is one of the most effective procedures for reducing neck pains. According to clinical results of randomized Controlled Trials by Heng-Dao Yang 1, Ka-Wai Tam, Tsai-Wei Huang, Shih-Wei Huang, and Tsan-Hon Liou, Hung-Chou Chen, patients who received intermittent cervical traction for neck pain using this device received significantly lower pain scores. Other clinical studies also indicate a 94.8% success of cervical traction and exercise in reducing chronic neck pain. In another clinical study, cervical traction was found to positively mitigate neck stiffness and tension by relaxing the neck muscles.The above clinical tests on the effectiveness of cervical traction in reducing neck pain and stiffness are evidence of the efficacy of Neck Cloud™️ - Cervical Traction Device by mLab, which will help you to achieve your desired neck posture and reduce your neck pain.