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Exercises for Buffalo Hump

Updated February 21, 2017

A buffalo hump is the accumulation of fat on the back of the neck, causing a hump that can vary in size. According to WrongDiagnosis.com, Cushing's disease, steroid use, morbid obesity, AIDS medication, kyphosis, pituitary tumours or hyperinsulinemia may cause buffalo hump. In cases of buffalo hump caused by obesity, there is certainly an exercise solution.

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Aerobic Exercises

If gaining weight caused the formation of the hump, then losing weight is the most logical way to make it go away. Aerobic exercise is the best way to begin shedding pounds and fat. Of course this is easier said than done, but sometimes the most difficult part is taking the first step. Begin with a regular routine of walking either on a track or a treadmill. Choose a distance, duration and intensity depending on your physical condition. Start at a level that requires effort but does not overexert you. Build up to at least a half hour of walking each day and gradually increase the intensity of the walks with speed or incline. Aerobic exercise is also helpful to control unseen abnormalities associated with lipodystrophy, a condition that causes changes in metabolism and distribution of fat, according to Nutrition News. Lipodystrophy can often result in a buffalo hump.

Weight or Resistance Training

According to Nutrition News, exercising with weights in order to build muscle is a good way to minimise the appearance of a buffalo hump. Exercises that strengthen the upper body, including the neck and shoulders, will increase muscle mass and make it easier to burn fat in that region of the body.

Perform sets of neck-strengthening resistance exercises: Place both hands on the back of your head and press forward, creating resistance as you push your head back using your neck muscles. Hold the position for 5 seconds and release, then repeat.

Military presses will strengthen the shoulders, upper back, neck and arms. In a standing position with feet shoulder-width apart, grasp a weighted barbell with your hands at shoulder width. Rest it under your chin and across your upper shoulders and chest. Press up, lifting the weights to the full extension of your arms, and bring the barbell back down to rest on your chest. Repeat 10 repetitions. Adjust the weight based on your level of fitness.

When Exercise Isn't Enough

In some cases, exercise may not be enough to rid you of the buffalo hump. A reduction in fat intake including a fat-restricted diet may be among the best solutions for reducing a buffalo hump and for improving overall health. Cosmetic surgery is also an option; liposuction can be used to remove the fat deposits on the back of the neck to reduce the hump, according to Nutrition News.

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About the Author

Lee Morgan is a fiction writer and journalist. His writing has appeared for more than 15 years in many news publications including the "Tennesseean," the "Tampa Tribune," "West Hawaii Today," the "Honolulu Star Bulletin" and the "Dickson Herald," where he was sports editor. He holds a Bachelor of Science in mass communications from Middle Tennessee State University.

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