If, too, you are guilty of living the life you live continuously on a digital device, you may notice a bump that begins to develop at the base of your neck, also referred to as a buffalo hump or buffalo hump. The most common cause of this is – you guessed it – poor posture.
“Not sitting properly in front of your laptop / computer or sitting with your neck tilted forward while on your phone can cause your neck muscles to work differently and your shoulders to work differently. to bend forward, creating the curved bulge you see with a buffalo hump “, says the licensed chiropractor Susanna Wong, DC. “The muscle in the back of the neck gets very long and the muscle in the front of the neck becomes very short, which causes a lump.”
The good news is that the damage can be undone with the help of a few stretches and moves performed on reg. Below, Dr. Wong shares six exercises that help get rid of the hump at the base of the neck. It is recommended to do the stretches daily. “Not only will it help you get rid of the hump, but you should feel relief all over your upper back and neck,” he says. As for how long it will take to see the lump dissolve, it depends on the severity of the lump. If it is mild, two or three weeks doing these stretches every day should do the trick. For other people, it may take longer. Either way, keep up the good work.
6 stretches and movements to get rid of the buffalo
1. Shoulder rolls
This is an easy one that you can do anytime, anywhere. Start by standing or sitting with your arms at your sides. Then roll your shoulders forward 12 times and back 12 times. Pause for a quick rest, then repeat the cycle three more times. “It helps put your shoulders in the right position, releasing the tightness in the front and back of the shoulders, helping to correct your posture,” says Dr. Wong.
2. Cat pose
If you do yoga, you will be very familiar with the cat posture. This movement, explains Dr. Wong, helps release stiffness in the back and stretches the chest, leaving you in a more upright position. To do this, start with your hands and knees. On the exhale, lower your tail, lower your head, and roll your back toward the ceiling, pressing down through your palms as you do so. “Hold for a second and then repeat 12 times,” says Dr. Wong. “Once you are 12, take a short break and repeat the process three times.”
3. Chin pleats
Chin pleats are another easy move that you can add to your stretching routine. “It stretches the muscle in the back of your neck while it works the muscle in the front of your neck,” says Dr. Wong. “To correct the hump, both must work properly.” The best piece; You can do pleats on the chin while watching TV. Here’s how: “Throw your chin down and push it down your neck — consider giving yourself a double chin and then lifting it up again. Repeat 12 times, take a short break and repeat the process three times. . “
4. Stretching from the chin to the shoulders
Here’s another delicious stretch that you can do while relaxing on the couch. “Turn your neck to the side and down until your chin is almost touching your shoulder and then back to the middle,” says Dr. Wong. “Do one side 12 times at a time before resting and repeat three times.” Repeat on the opposite side. Doing this will help stretch your neck and trapezius muscles, which sit at the base of your neck above your shoulders, and help bring your neck back into place.
5. Stretching the head side by side
Like stretching from the chin to the shoulder, Dr. Wong says that this movement that extinguishes the blow involves moving your head to the side, in addition to not throwing your chin down on your shoulder with it. Bring your head back to the center and repeat 12 times, focusing on one side at a time. Rest for a while and then repeat the cycle three times. “It releases the muscles on the side of your neck, which helps you to align your neck properly,” he says.
Massage the area with a ball
This last move requires a massage ball and it is not technically a stretch, but Dr. Wong says it is an effective technique worth adding to the rotation. In addition, it feels good. “Lie on the floor and place a massage ball on the side of your neck around your traps. [the] The upper part of your shoulder “, he gives instructions. “It may be tender, but you want to lie on it for about 30 seconds before moving it to another location.” A few minutes of this will help release the tightness in the upper back, shoulders and neck resulting in a more upright posture.
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