Fix Neck Hump with 3 Minute Drill
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Published 2021-08-06
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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.
All Comments (21)
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Here's another video I made about getting rid of that neck hump at night with better sleeping posture: https://youtu.be/fjyuR3OnKg8 See you there! 😊
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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!
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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.
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This was so straightforward - I really appreciate how I was able to get all the info I needed in under 5 min.
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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!
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I didn’t realize how hard it would be to find an empty wall with enough space to lean against in my house…
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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.
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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 ☺☺
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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.
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Like how you explain straight away no unnecessary chatter
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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.
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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!
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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.
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Who else started doing the exercises along with him?!☝🏻😉🖐🏼
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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.
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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
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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 ❤
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Thrilled I just found your channel. I'm in my 50's and can use this excersize. Thank you!
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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.
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I do appreciate getting to the point. Brilliant exercises too. Thanks very much.
