Fix Neck Hump with 3 Minute Drill
Вставка
- Опубліковано 9 лип 2024
- Here's a 3 minute drill for fixing neck hump (or Dowager's hump or sometimes called Buffalo hump).
Foam Roller I Use: amzn.to/3lz0Rt3
Resistance Bands I Use: amzn.to/3AgyYd9
Have you ever noticed in the mirror or in a photo of yourself that you have a slight hump at the back of your neck? This hump is often called a “dowager’s hump,” and it’s extremely common.
This three minute drill is a great way to help fix the poor posture that leads to a neck hump.
0:00 Intro
0:25 IYTL
1:27 Thoracic Extension
2:27 Chin Tuck
What is a dowager’s hump?
The literal meaning of the term “dowager” is a dignified elderly widow, but you don’t need to fit this demographic to have a neck hump.
In fact, the main cause of dowager hump isn’t age, sex, or widowhood but poor posture. As long as you have consistent poor posture, you could develop a dowager’s hump - whether you’re young, old, male or female. And that hump will certainly make you look older.
Cause of Neck Hump: Poor Posture
As unsightly and frustrating a dowager’s hump can be, it all comes down to posture. - When our shoulders round forward it can exaggerate how far forward or head goes and if we are not mindful of bringing our shoulders back then what happens is an exaggeration of the kyphotic curve that naturally occurs at the thoracic spine.
And over time our body adapts to this extra pressure in this area by depositing adipose tissue or fat tissue just at the base of the neck around C7 that bony prominence as a way to protect the spine. And it can become a compounding cycle if we don't address it early, making it even harder to fix down the road.
The good news is that, in most cases, poor posture is reversible. By correcting the cause of the problem (your posture), your body will adjust and you’ll notice the hump decrease and eventually disappear.
But when it comes to physical therapy, good change is gradual change. Through a steady progression of consistent exercise, you’ll cultivate correct posture in your body and eliminate your neck hump.
![[6 minutes] Make a beautiful back, shoulders and neck! Easy exercise that you can sit down](http://i.ytimg.com/vi/SEzrLNj63UI/mqdefault.jpg)
Here's another video I made about getting rid of that neck hump at night with better sleeping posture: ua-cam.com/video/fjyuR3OnKg8/v-deo.html
See you there! 😊
What about for people who have arthritis in both shoulders, degenerative disk disease with 2 constantly “blown” neck disks? I was dismissed from physical therapy because everything I did for my neck hurt my lower back and vice versa. I was told surgery is the only way to remove the hump. I.e. liposuction.
I have had the dorsal hump my entire life is it something I will always have. I am nearly 60. My grandmother had it her entire life.
I know it can vary from person to person but how long till i see results if I did this the fat or hump is not massive but it is starting to become noticeable
Thank you so much, I am already looking forward to a more aesthetically pleasing profile AND better sleep.
Me parece interesante el vídeo, solo que me gustaría que estuviera subtitulado al español
I really enjoy that you get right to it instead of babbling for 5 minutes. It will make it much easier to rewatch as I do the exercises. Going to check out your other videos as well!
Thanks Brittney! Just published another “to the point” neck exercise video today, so I hope you find it to be helpful too!
Well babbling for 5 minutes would make the video longer than 3 minutes as the title says
@@user-kn8bu8ue6z you don't say
@@CaMaRoSSGiRL14 no
No I do say
Yeah what I was thinking....!!! Really half video of other creator goes in intro or talking about how it form etc etc !!! 👍
two years ago I had this neck hump but started practicing neck exersises and now my posture is way way better. Im so glad I stuck with it.
What neck exercises?
@@samanthasmile7746 you look strait forward and put your finger on your chin and push your neck back while trying to keep your head facing forward. go back and forth for a couple minutes. I do it by habit now and it has literally changed my posture and I don't have that hump on the nape of my neck anymore. it looks like your trying to make your jaw disappear into your neck. lol. and you just stick your face back out and in that way. I just do it a couple minutes a day. for over two years now.
How many days it took to get results
2 years ago you started and still much better but not perfect ??
@@laibarukhsar7359 no one is perfect but I can say with confidence if you do this at least once a day for 3-5 minutes and pay attention to sitting up strait more often I promise you your posture will improve.
I am very happy with the improvement I got.
I started doing just the last exercise you mentioned in this video for about 2 days and I already feel a difference. It has helped significantly with the Tinnitus in my right ear. Thanks for the video!
Fantastic news
Please say which one? I am trying to look for it.
@@derpnibnib1695 i think the chin tucks is what they mean that was the last one
@@derpnibnib1695 The chin tuck, starts @ 2:27
What is tinnitus mean?
This was so straightforward - I really appreciate how I was able to get all the info I needed in under 5 min.
I didn’t realize how hard it would be to find an empty wall with enough space to lean against in my house…
Lol
Haha, I’ve had patients say the same thing!
LOLL😂😂😂
Oh My! You have too much stuff! 🤭😬😁✌️
Time for a yard sale!
same
Okay I am going to do this 4 times a day. I’ll come back and update in a month!
1 year (ish) update: I still get questions on this thread once in a while, so wanted to update again. This didn’t help my neck hump, unfortunately. I have figured out mine is likely a result of underlying health conditions. I wish improving my posture would have fixed it, but it’s much more complicated than that in my experience. So, if you’ve tried exercises like this to no avail, you may want to check with your health provider. I still do these exercises regularly, however, because I think it has helped my posture (and the thoracic extensions feel really good to me now).
6 MONTH UPDATE: No noticeable, visual change. I now do these exercises twice a day, because even though I haven’t seen a difference visually, I have noticed an improvement to posture and back pain.
1 MONTH UPDATE: Well, honestly, I think I see a slight improvement. Nothing major, but my starting point was a large hump, with fat deposit, that I’ve had since childhood. I still have the fat deposit, and I wonder if that will ever go away without liposuction or major weight loss. But, feeling my neck/back, it feels straighter. And looking in the mirror, I see my neck looking a little flatter (maybe 5 to 10 percent.) I will be sticking with this. Thanks for following along, and lmk if anyone tried this too.
I will personally keep doing these exercises, though I may reduce to 3 times a day.
Waiting for update
Waiting for your update ma'am
Waiting. Good luck!
Looking forward for the result
Waiting :3
Like how you explain straight away no unnecessary chatter
Admittedly, I don't do the Thoracic Extension, and I don't do the exercises 3x a day. But I do the other two when I can, and after a couple of months, the results are amazing! I've had a bad neck hump for years, and now it's barely even there. Because of this, I also started maintaining better posture for myself. I look and feel better than I've ever had. These exercises are legit. Thank you so much for this ☺☺
I've had pretty bad posture as a kid and it continued as a young adult. Multiple factors played into why. So I developed a mild hump and have been working on correcting my posture. Definitely going to try these.
There are also braces you can wear if it is a long time patter u are trying to break.
You may consider taking ballet classes to improve your posture. I have done the same and it's been great
5month update?
lifeismoredramaticthanthedrama.blogspot.com/2022/06/be-like-tree.html
Helping people 1 year later. I’m so self conscious of my bump, doing art and animations hunched over really did a number. Thank you so much for sharing this knowledge for people who might not have access to PT.
I do appreciate getting to the point. Brilliant exercises too. Thanks very much.
Really liked your video on fixing a neck hump.
You are so concise and easy to follow.
I will be doing them everyday.
Thank you.
Thrilled I just found your channel. I'm in my 50's and can use this excersize. Thank you!
I didn’t even know this “hump” was a thing, but I do have it, and my neck and shoulders have been bothering me tremendously for a year now. This is literally help I didn’t know I needed but am glad to have!
Thanks, I appreciate that it's short and to the point without being to short to make sense and the positive energy is also helpful
So glad I did stuff like this!!
I always thought permanently changing your posture was near impossible. Wish I knew sooner.
I love the easy smooth way you invited me in. First watch. Already a fan. Thank you. You get right to the point. I love that.
I’m a fan of you! Thanks for watching and for taking the time to comment :)
@@PTProgress :3 🧡
@@PTProgress my first time here. Have watched many similar people. Your approach is great - you assume I will either learn fast or replay and you voice is inviting. (I’m a doctor and didn’t know what to do about my hump)
I’ll now watch you regularly. ✨
@@deborahbarry8458 Thanks for taking the time to comment Deborah! I try to be concise and have been working on not speaking too fast..but that's tough! :) Most people just want to watch a video without the fluff, so hopefully I can deliver more content like that!
Thanks for sharing! I didn’t even know this was possible to fix so glad to see.
Thanks for stopping by and taking the time to comment :)
Awesome! I’m very impressed at how you go right to the point without 30 minutes of babbling. It’s very interesting and I will be doing them.
Very good and easy exercises! 😀
Loved this video. Accidentally came across it and never knew there was something that could be done with the Dowager Hump! Very excited to give it a try!!!
Me too!!
Thank you so much for this. I've had a neck hump since I was in my early 20's. I assumed it was hereditary seeing as my mom and aunts all have one. I know I've always had poor posture, but I had no idea that I could get rid of it. I've always been very insecure about this, mostly because I wear my hair up a lot. I'm so excited to do this and get rid of my hunchback of Notre Dame lol.
@@aspiration1007 😂
Und wie ist es heute, ....
Die Anlage bleibt für immer
Did this work for you?
Did these help you?
Thanks for 3 effective exercises that don't take a great deal of time and can be done easily throughout the day!!!
I really appreciate a video that says 3 minutes to, and actually only takes those minutes. A lot of videos say 5 minutes to learn something and it's a 20 minute video. Great video.
Excellent presentation short and sweet getting to the point without a whole load of time wasting rhetoric. Thanks so much.
This is so great. I needed this. I've had a bit of a hump due to bad posture since my early 20s and I've been trying to get rid of it recently
Love your videos! Love that you get straight to the point! Thank you! It is a pleasure to watch you!
You’re my favorite UA-cam physical therapist. Compound movements are the way I hate when they show one side at a time with moves often unnatural feeling.
I don't have neck hump . My neck is just forwarded /thoracic extension since high school . Sometimes I feel sore in the vein or muscle when I look upward quick. I will try this . Thank you
Love this! And I also appreciate that you get right to the exercises- fast and super informative!!
So glad someone who knows these issues clearly and to the point, demonstrates the remedy is worth my time to try!
Thankyou for showing us the way!
I love your videos. Your delivery,info and general knowledge makes it enjoyable to watch. Even your voice is pleasant enough to be a ‘paid’ announcer! Thanks!
Great! I'm a massage therapist on my way to DPT so I like to learn techniques and exercises to help my clients a bit more. My mom has a huge hump and i told her to do the towel on the back but to lay down on it with arms stretched on her bed have her head a bit hanging since I didnt had any reference to show her. Now with your video I can help her more! Thanks for putting content like this ❤
I hope she finds the video helpful!
@@PTProgress she did!! She told...omg it really does make a difference
Thank you. Your explanations are just amazing and can be done by everyone without a special preparation. It is very helpful, indeed. Be blessed
Thank you so much for the kind words! I’m glad to hear you find the video helpful :)
I really love how simply you’re explaining the exercises, so easy to do at home!
Thank you so much. I am in my 40s having suffered neck pain for years. I am going to try these exercises 😊
I'm going to actually do this everyday... I'll keep you updated!! I'll start tomorrow 😂
You basically never started!
The fact that I was just thinking of this, and UA-cam recommended it to me in a second, *shows that UA-cam really knows what’s going on in your life.*
Is it reading your mind?
This is a great video. I plan to share it with my mother as she has a hump and I never knew what to tell her to do to rectify this situation. Thanks!
This is the best video i've seen for this and straight to the point.
Thank you for immediately getting to the exercises! I appreciate your thorough and efficient demonstration.
I had good posture as a kid. I am almost 77 and had cervical surgery 7 yrs ago on C3-C7 with rods attached at C3 & T1 to fix stenosis problems. You give me hope for reducing this hump I've formed. Thank you very much.
How's it going with the neck exercises any Improvement on the hump?
Thank you for actually getting to the point very quickly, subscribed!
Wow THIS is so great! I’ve been looking for something like this. Thank you so much!!!😭
Very helpful, thank you.
Thanks for watching Lia!
Been doing intituatively the last exercise every day for a while . Will sure be doing the other two as well. Thanks!
lifeismoredramaticthanthedrama.blogspot.com/2022/06/be-like-tree.html
lifeismoredramaticthanthedrama.blogspot.com/2022/07/every-person-feels-most-sorrow-in-his.html
The IYTL exercise is helping me. I can see improvement after just a few days. Thank you!
The thorasic exercise help me a lot. It ease my pain too...Thank you.
Glad to hear!
@@PTProgress I feel like it's hot.
No, the Exercise is hot...
I'm so kinda up and down to do the Thorahaisic Exercise...
Feels so cool :3
Thinky i'm gonna do it 🧡
Ugh, thanks so much! I have a horrible hump and can't stop slouching while walking, and this video is so helpful seeing as I always wanted to start fixing it.
Pls can you tell me if this video really helped or not
SHORT, CRISP AND INFORMATIVE
Loved it ❤️✨🙏
Like your direct approach and your exercises seem good !
Thanks for the support !
I have been doing this excercises for like 2 weeks and it's been great. I want to thank you! The first day was weird. With the first excercise my arms were cracking all the time, but with the second one, my back cracked REALLLLY hard and it felt AMAZING. Since that crack, my arms don't crack when I do the first excercise, and it's been really reasy for me to maintain a better posture throughout the day! This is the best video for neck hump!!
I've been trying to get over this problem since years now. It causes backpain. Thanks for the video. Am really surprised how this popped up in my recommended.
Dude, this is fantastic ! I spend a lot of time at the PC and this will really help fight that hump that's slowly forming
Thanks for those exercises, I'm going to start right now.
I have had this problem for so long and I thought I was stuck with it forever. I hope I'll have success with these exercises. Thanks for a great video!
Hi, how have you been doing if I may ask?
By the way, I sincerely apologize for any possible mistake, I'm still learning English; if you see an error and you wish to, you can correct me, it will help me improve.
Did it work
Who else started doing the exercises along with him?!☝🏻😉🖐🏼
Clear and to the point! Thank you Tim!
Awesome video, Tim! Thank you very much for these exercises. I am now a fan!
Thank you for this. I've known I have that forward pronation for years but all I knew to do was remind myself to "stand up straight". I stumbled onto your channel while looking for something else and am so grateful. As others have said, I appreciate having no long introduction. Listening to somebody talk about themselves and their training, turning a three-minute exercise into a lecture is daunting. xo karen
Hi Tim! Thanks for this video - like others have expressed, I appreciate how straightforward you are. Wondering if you could explain how the chin tuck works to combat the neck hump, and why it might be the most important exercise?
Thanks Mio! It’s a really important exercise for strengthening the anterior cervical stabilizer muscles. These muscles help to fight against that forward head posture. If we don’t correct that forward head posture by strengthening our anterior neck stabilizer muscles, then we’re running in circles trying to fix symptoms while ignoring a potential contributor or cause.
Thank you for being so kind and show all those exercises, I will do it thanks ❤❤❤
These exercises are great for any kind of tech neck!!
Коротко , ясно и полезно
Интересное видео! Всё чётко и ясно! Спасибо 🥰
Your videos give us new knowledge about our bodies.
Thank you sir ☺️
Hi Tim Congratulation for your videos. I do have lots of pain on my neck but from now and on I’m gonna watching you and I’m gonna do those exercises thank you so much.
What helped me was doing dumbbell shoulder shrugs 20 reps x 4 sets (holding 3 seconds at top) once a week, and seated one arm shoulder shrug 15 reps x 3-4 sets once a week on a separate day. I also followed a normal 5 day workout plan
Did it go away?
Did it work to reduce your hump?
Did it work? And what was the workout plan you followed?
Thank you so much your videos are awesome!
Please make a video about how we fix rounded shoulders
Absolutely! That video should play automatically after this one :)
Thank you!!!!!!! for not babbling about yourself everyone and got straight to the point.❤
Thank You so much for taking the time to show us
Thank you very much for this video! It is very helpful! I am 28 and I have a neck hump. I was wondering how long it would take to fix it if I did these exercises as recommended. I would really appreciate your comments on this :)
I am having a really big neck hump from some years now. Will definitely try these exercises and get back in a month. Thank you for sharing this.
Even i have a neck hump. in how many days my neck hump will go
what happened
how'd it work out for u?
Please share your results
lifeismoredramaticthanthedrama.blogspot.com/2022/06/be-like-tree.html
Love it! Exactly what I needed!
I just found this and I’m excited I’m going to add this to my daily stretching!! I’ll keep you posted
How was it? May I know if it made a difference?
I'm in my mid-30s and since being a preteen I have hunched over when I walked, I have a horrible hump on my back because of my terrible posture over the years. I'm very happy to know there is something I can do about this. I'll start doing these exercises and hopefully one day I'll be able to let you know the great results!
Hey, did you get rid of your neck hump?
Really helpful, thankyou so much. I didn't realise there was anything I could do to reduce my hump..its fabulous news! 🥰
I'll have my sis try this out! I look forward for the results. Thanks for this
Great video! I've had that hump pretty much my entire life. I didn't know there were exercises that can target it. Will add these into my exercise warm up routine!
Have you seen a difference?
Lol it has been a year n thers no update yet
QUESTION-For the I, Y, T, L, should you try to keep shoulders against the wall too or just focus on head and back?
If you try to start by “setting your shoulders” which puts out into a nice tall posture, then you can focus on maintaining contact with your head and upper back. For some this is too difficult to start, so using a towel helps to maintain an upright posture.
I had this all my life, Thank You
Thank you.
I find your exercises pleasant and understandable.
Love your style
I’ve been watching your stuff for a while! I’m currently studying to become a DPT as well. I’ve got some knots in my mid-upper back and I don’t have a foam roller. But I have 2 different sized massage balls. Any good ways to work out these knots?
You can try to work on relaxing those muscles using the massage balls (Or even tennis/lacrosse balls) on the floor. Some people prefer to put them in a sock and to apply pressure with it against the wall, holding it against the knots for 20-30 seconds. While that might help in the short term, I’d suggest strengthening the muscles of the shoulder and mid back, especially if this is an ongoing issue you’ve been dealing with. Good luck with your studies and thanks for watching and commenting!
@@PTProgress I’ll give it a shot thanks!
Hi Tim. Something I've noticed doing chin tucks is an interesting sensation when I open my mouth. My jaw physically pushes down on my Adams apple. It feels kind of good, and I am able to change my voice in new and different ways. Afterwards, my voice sounds very relaxed. Is there any science behind this or am I just being weird? Also, is there any reason I should stop doing this?
Very fast clear..thank you for not promoting YOU, but the work. I subscribe
Love this - I came across it at the right time. Thank you.
This is so good. So simple, takes a short time and you know how many times a day to do this everyday!
At 1:28 he says 3 or 4 times a day
These all make a lot of sense. The only one I might question is the final one, the "chin tuck." Yes, you are performing a head flexion, which stretches the suboccipital musculature and can combat the forward head translation and extension of the occiput on atlas. However, it can also contribute to hypokyphosis of the cervical spine. Would it be better to put the cervical spine in a position where the natural kyphosis is supported or enhanced (like lying supine with a small rolled towel to support the neck (or even the head off the edge of the table or bed), THEN perform the chin tuck exercise? That way you can stretch the suboccipitals and work on backward translation of the skull while supporting natural cervical curvature. What do you think?
Thank you! Yes! You can absolutely perform the chin tuck in supine with a small towel roll. Big idea with that exercise is to focus on precise rotation to target the deep cervical flexors. I have a new video coming out soon about ways to perform the chin tuck correctly and that’s one of them!
Will definitely give these exercises a go ,thank you .
My mother she is having this . Thank you now I can fix her problem 👍🏿
How long does it take to reduce the hump?
Same question
If I do all of the exercises as recommended how long will it take to get rid of the hump? Also, is posture correction really possible? I have struggled with my posture my whole life (I’m 19) and I already get awful back pains and it’s difficult for me to stand up straight. Is it possible for me to correct my posture and naturally stand normally?
The body takes time to adapt to new changes/stresses so work on these exercises for at least 6-8 weeks daily. Sounds like a lot of time but most posture issues don’t happen (and aren’t corrected) overnight. Have you seen a PT yet? You might consider asking a PT for some specific exercises to help with your back pain. Hope you feel better soon!
dont give up girl its fixable you just have to commit to the stretches
There are soft braces you can wear depending on your issue that keep you from returning to a slouch, remind u of your new posture. They remind me of the soft broken collar bone slings...so not too horrific.
Fantastic video. Short, concise & no doubt effective. I will start this tonight. Thank you
Thank you . Very helpful exercises.
Hi Tim, can you do a video showing how to sit and walk so you don't continue to place strain on neck in other words doing exercises won't get rid of hump if there is continued poor posture, I'm just not certain what causes the hump, is it because the neck goes forward or is it because I often look down when walking down stairs and cleaning etc. What is the pose that is causing the hump, this will really help, thanks!
It is when you slump and push your chin foward
After the area is mobilized there is still a fatty "hump" of tissue that built to protect the area, any way to get rid of that?
I like these drills; thank you!
They are the best exercises I have ever come across.
Would the IYTL also work if done on the floor?
Yes it can work on the floor as well. Just try to keep a neutral spine and avoid excessive neck extension (“looking up” motion)