The 3 Ultimate Neck Hump Exercises… After 1 Year Of Trying EVERYTHING

I spent a year trying EVERY imaginable forward head posture exercise & found these to be the best exercises to reduce neck hump. The two most important components turned out to be stretching contracted joint capsules at the base of the neck and strengthening the muscles that retract the neck.

0:00 Intro
0:17 Ex.1: Towel Rolls with Traction
2:01 Ex.2: Sphinx Retractions
3:08 Exercises 2 Alternative
3:24 Ex.3: Shoulder Blade Combo
4:45 Test your Pecs
5:22 Test your SCM muscles
5:53 More you can do

EXERCISE 1
If you try to stand straight to improve posture, say up against a wall, you'll feel resistance in your spine between the base of the neck and mid-back. This is the tight joint capsules, muscles and fascia around the spine that shortens with "text neck" or "nerd neck". The first two exercises were the best to loosen that soft tissue up to correct posture.

EXERCISE 2
The second exercise includes a strengthening component to strengthen the deep neck flexors and other muscles that retract the neck. I noticed that while trialing all these exercises to correct bad posture that the Chin Tuck Exercises (Neck Retractions) were much more effective if the mid back was extended, so that's why this one gets the nod.

EXERCISE 3
Slumped shoulders and poor posture are heavily related. If you don't include an exercise to improve rounded shoulders, there simply will not be enough strength in the supporting muscles of the shoulder blade to maintain good posture. So I combined 2 different but awesome scapula stabilising exercises to make the third exercise. A double whammy!

BONUS TESTS
PEC TEST: If you Pecs are tight, they pull you forward into a hunchback posture, so make sure you test your Pec muscles to ensure it isn't causing a kyphotic thoracic spine.

SCM TEST: When we spend hours with crappy, forward neck posture our SCM muscles (Sternocleidomastoid) can get very tight. It's a common cause of bad neck posture, so make sure you test yours and starting stretch it to correct your posture as quickly as possible.
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MENTIONED IN THIS VIDEO:
Best SYSTEM To Fix Neck Hump, Forward Head Posture & Hunchback IN BED!
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Do Posture Correctors Work? What They Do/Don’t Do & Which Are The Best

How to Use a Massage Gun to Loosen Tight Neck & Shoulders
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#bodyfixexercises #neckhump #textneck

[BodyFixExercises]

What's your favorite posture exercise?

[Scott-xxib]

Also during the table top chin tucks, the cat underneath is an important element. It will give you a healthy fear of letting your posture collapse downwards

[janechambers]

Years ago, I had a Siamese cat like yours, and he not only followed me everywhere, but he circled beneath and around me any time I exercised. Of course, this video brought tears to my eyes. I miss him so. Good luck with your beautiful--and exceptional baby; I will be thinking of him often.

[KJab]

As a gamer who has been getting back into fitness, it has become the most aparrent thing for me. How my neck sort of just leaps from the rest of my body forward. I noticed some real good tension during his wall exercise, and after going crazy on them, even walking into the mirror, I instantly noticed a difference. I can feel the slight discomfort in my neck still from not having forced it in such a position in awhile. Amazing video. Will be doing this daily with my workout stretches to get long term results! Thank you!

[harricine]

These exercises have really helped my posture. Perseverance is the key. It takes a while.😀

[avopeac]

weak lower abs and anterior pelvic tilt contributes to this. I noticed a big improvement after working on my hip alignment

[danbabcock]

Thank you for your humility & sincerity as you explain each exercise.

[kristiinaparkkisenniemi]

I don't have a cat but did these exercises anyway and found them great! Thank you!

[StrongmanLovesAnimals]

The SCM stretch did it for me!! I Instantly felt relief between my upper shoulder blades, Thank you!!

[Darian]

Your Moral Support Cat Technique was the cherry on top for me.

[JoelMankeyMusic]

Great great series! I love the size and pacing and communication. Not to mention the exercises are spectacularly effective. Thanks so much and please keep it up.

[bluetentuete]

I noticed doing some of these on my own already. Its great to see someone explain them in detail, so i can improve and prevent mistakes :)

[cyclemoto]

I look forward to performing these moves. They appear to be an evolotuion of what I am already doing, albeit not every day unfortunately. Thank you for the content. Cheers

[myworldautistic]

Great video. Can't wait to try these tomorrow. I love your furry assistant! 😄

[trudelulu]

tysm for this!! i've seen so many "neck humps" vids and felt overwhelmed w all the exs

[Munna-rw]

Great on point video percise calm to the point. and only shares relevant info, wayyy better than other videos on youtube.

[laura]

thank you so much for the very doable combination of exercises and your previous work. after two herniated and ruptured disks in my neck the look for effective remedies and prevention of further damage has taught me the value of real good physiotherapists. thank you for sharing your methods!

[rachelenglish]

You are so knowledgeable and yet simple to follow. Thank you. Started today.

[jreverie]

Thanks a bunch for this, definitely going to try and do this near daily!

[AdrianMcGavock]

another great video - esp. the cat 😂... for info., I've seen many different physio's in my time and none of them ever identified the fact I have a tight SCM... or if they have, they haven't shared it!