A: Neck hump is a common problem among people that have bad sitting posture, long hours of looking down on the phone, and hunchback while walking. These bad postures can develop a curve in the bones of the upper spine and a mass of tissue at the bottom of the neck, affecting your physique, causing cervical spine disorder and problems in your daily activities.
How to improve:

1. Chin tuck – look straight ahead, then pull your chin straight backwards until a good stretch is felt at the base of the head and top of the neck. If possible, try to do chin tuck against a wall to obtain maximum effect.
2. Neck stretch – sit upright and look straight ahead, relax your shoulders, turn your head at 45 degrees to the left, then look down. Use your left hand to pull the back of your head down until you can feel the stretch on the right side of your neck. Hold for 5 seconds and then switch sides.
3. Spinal stretch – stretch your arms in front of you and interlock your fingers. Turn your palms inside out. Inhale, then exhale while gently arch your back into a C-shape. Hold for 3 breaths, then inhale and slowly raise your arms overhead with palms facing up. Lift your arms as high as you can until you feel your spine is being stretched.
4. Seated spinal twist and open shoulder – sit on a chair with legs spread apart, place both hands gently on the knees. Inhale, then exhale with your right hand gently press on the right knee and twist your body to the left to open you right shoulder. Slowly inhale and back to the neutral position. Exhale, then repeat on the other side. Repeat 10 times.
5. Seated shoulder opening - Sit upright, tuck in your stomach and relax your shoulders. Place your arms behind your back and interlock your fingers. Inhale, and lift your arms as high as you can. Exhale and release.

A: Nowadays, people are very much attached to their electronic devices. Long hours of looking down to the mobile phone and bad posture at a computer often result in shoulder and neck pain. Follow these principles to reduce the occurrence of shoulder injuries:

1. Pay attention to the use of shoulders – avoid carrying your shoulder bag on one side only, and always carry your backpack on both shoulders. When doing tasks that frequently use the shoulders, such as sweeping or vacuuming the floor, try to move your feet more by taking small steps and move your shoulders less. Keep your arms close to your body, and keep your back straight.
2. Good posture – always keep your head and upper back in good posture. Improve your workspace. Take regular breaks when performing repetitive tasks.
3. Sleeping posture – use a pillow of suitable height for you, and try to keep your shoulders and body aligned when sleeping.
4. Neck Stretching – Stand upright, place your arms behind your back, interlock your fingers with palms out. Push your chest forward and press your shoulder blades down your back to relax the pectoral muscles and strengthening the lower back muscles. Lift your chin to allow your head to tilt back until you feel the stretch in the back of your neck. Practise diaphragmatic breathing while stretching can help relieve neck and shoulder pain.