Best SYSTEM To Fix Neck Hump, Forward Head Posture & Hunchback IN BED!

The best sleeping position for neck hump is face up, BUT with a folded towel under the mid back you can fix forward head posture more quickly and effectively.

0:00 Intro
0:19 Lift the mid back
0:49 What creates the hump?
1:12 STEP 1. Reduce pillow height
1:32 STEP 2. Remove pillow
1:51 STEP 3. Add a thoracic lift
2:07 STEP 3B. Raise the lift
2:19 Important Tips
2:53 For rounded shoulders
3:08 For Side Sleepers
3:28 If lying face up hurts your back
3:44 For Side Sleepers
4:00 Other things to help

When we spend all day in a hunchback posture, our spinal joints seize up in that position. Postural muscles adapt to this bad posture. So, how to sleep with neck hump? The most important thing to correct neck hump is spend an equal amount of time each day in a position with good posture. When we lie face up without a pillow, gravity straightens the spine, mobilizing the restricted spinal joints. In this position we can spend the time we need in good posture. However, if we lift up the mid back slightly, gravity accentuates the benefits of this sleep posture as the head ends up slightly further back than the mid back. The key to fix a neck hump is to do this gradually though! The body needs time to adapt.

First, we slowly reduce the size and remove the pillow. Then we start to raise the mid back with a folded towel to straighten the posture more. The towel sits between the base of the neck and the bottom of the shoulder blades. You can even use a diamond shaped towel fold or triangular folded towel to help fix rounded shoulders.

Please do note however, that in some cases of “Buffalo Hump” or “Dowagers Hump” part of the ‘hump’ is actually a fatty deposit over the spine. In some people this is negligible but in more overweight people this fatty lump can be a great part of their neck hump. Hormones can affect this but often simply loosing weight can help significantly.
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THE 2 VIDEOS MENTIONED IN THIS VIDEO:
The 3 Ultimate Neck Hump Exercises… After 1 Year Of Trying EVERYTHING!

How to stretch your Rectus Femoris muscle:
(Part of my Anterior Pelvic Tilt video but time-stamped to take you to the right part of the video)
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Do Posture Correctors Work? What They Do/Don’t Do & Which Are The Best
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#bodyfixexercises #kyphosis #neckhump

[arshdeepkaur]

The neck hump had started to affect my breathing and hearing. (Probably some nerves were pressed) but the pillow trick is a life saver. The first time I tried it my head, arms were shaking. My breathing has improved after sleeping on my back for 2 nights. The neck is feeling straight and head is feeling light. Its like a new life for me and I can’t thank you enough for this. 🙏

[hotrodray]

Ive done this morning and night for several years. I also sleepnin a recliner to prevent rollingg to the side. I removed padding from the chair pillow to prevent my head from flopping sideways. This is the greatest thing ive ever done. Im the same height that i was 50 years ago.👍👍

[NollyRS]

I love that you not only have useful knowledge but you get straight to the point and put it across in an easy and relaxed manner. You're doing a great job with your videos

[MusicWizardry]

Thank you for making the thumbnail so intuitive and non-cryptic! So awesome when content on YouTube can be informative and helpful BEFORE you even watch the video!

[fishyRh]

wow I've done the quick technique for like 3 days in a row now( I'm suffering for years and years from my back both from military injuries and motorcycle injuries and have done tons of physio) this made my back feel like a smile again I'm laying for around 20 minutes with the towel as a triangle as u explained and in the end just wormlike crawl my way up and down on it to further massage and release my upper back and just wow I feel amazing. ty sir this probably will change my life and I cant wait to come back to this video in a few weeks to read this comment and update with my progress

[BuellersBack]

Through trial and error, I literally invented a similar technique out of desperation trying to solve my blocked airways while sleeping due to my neck hump, causing my O2 levels to go dangerously low. Instead of a towel, I used a regular sized cervical pillow under my head, and a regular sized foam pillow underneath my upper back. It literally saved my life. I wish I had seen this video before then, it would have saved me from so much suffering. They say necessity is the mother of all invention, that certainly was my case! I am a mechanical engineer, so problem solving is in my tool kit. Lol

[juiceofsapho]

Its no wonder the towel is described as the "greatest invention in the universe" in the Hitchhiker's Guide to the Galaxy 😁

[nat]

Best video I've ever seen for this. Thank you so much. I've seen (&felt!) great results so far. I'm guilty of modern day poor habits but also carry so much stress and tension in my shoulders & neck. It's terrible. Even exercise doesn't help bc my muscles are too stiff & used to overcompensating. Little by little this is helping to reverse it.

[PennyFarmer-wg]

thank you because of my work, I was with a harness and hooks for almost 3 years. Then did work on a laptop which of course did not help. I back doing physical work because at 65 it better to move, I really appreciate your short version because I am a side sleeper. Will continue to work on opening chest muscles also.

[vonitaesse]

I’ve started doing that without seeing this method anywhere. It was very uncomfortable at first but it’s become easier a little at a time.

[kiranvinjamuri]

Very useful tip for people suffering from neck related strain and poster problems. Nice concise video, well explained as usual. Thank you so much!

[Snoop_Dugg]

Face pulls work wonders, along with rows and pull ups.

Either sleep on a pillow under your back and no pillow for your head or have nothing.

If you start the night on your back and wake up on your side, try having two pillows on either side of you to make it harder to turn.

[MrFahqup]

I've been sleeping on my back without a pillow because of constant stiffness in that area. A few deep breaths and I'll feel everything pop. Feels great. I had to train myself to be a back sleeper due to mid back pain from twisting and turning from side to side while sleeping.

[ayshaaysha]

I'm amazed of the way that you explain this process. I have watched so many videos but none of them is helpful as much as yours. You really inspired me as a pharmacist influencer to enhance the way that i explain medical information to people. Thank you so much keep going love your videos

[hellie_el]

the triangle towel is a brilliant tweak!

[cnstylez]

Wonderful explanation, this helped a lot. Thanks! I want to add here, that if it's possible for you to swim regularly, do it. Doesn't need to be perfect, just try to do it at least once a week and swim for 20-40 minutes. Swim relaxed and take short breaks (1-2 minutes) if needed. With time you can swim longer and faster and really feel your body heat up. This in addition with the videos of this man fixed my posture and my upper and lower back problems for good (i do not have physical issues! Just a lot of sitting and looking downwards.).

[survivalhealthandhealingtv]

YOU ARE A GREAT TEACHER! VERY LIKABLE TOO...THANKS FOR HELPING SO MANY PEOPLE! GOD BLESS YOU!

[ruchikagupta]

This gave Instant relief from neck pain.. thank you so much for this video

[djpacman]

With years of bad posture from working on the computer and looking down at my phone, I will be trying this asap. I am 38. I know this is gradual but hopefully I can fix my posture and neck & back muscles to be strong enough to hold themselves upright on their own within the next couple of years. I am thinking once I fix them then I will only have to do maintenance exercises to make sure the problem doesn't ever return. When I stand up straight, I am at least a couple inches taller!🙂

[HDStencils]

The triangle tip for shoulders is awesome