30/03/2026
Noticed a “neck hump” starting to form? You’re not alone.
Spending hours at a desk, on your phone, or training with poor posture can all contribute to what’s often called a “neck hump” — but it’s usually a sign your body is adapting to sustained positions over time.
The good news is, it can be managed with the right approach.
Here’s where to start:
✔️ Improve your posture throughout the day (especially at your desk)
✔️ Strengthen your upper back and postural muscles
✔️ Reduce time spent in forward head positions (yes, that includes your phone)
✔️ Stay consistent — small daily changes make a big difference over time
It’s not about quick fixes — it’s about building better movement habits.
If you’re unsure where to start, getting an individual assessment can help guide you in the right direction.