Fix Neck Hump FAST With These Home Exercises!

Fix your neck hump (buffalo hump, hunchback) in just 5 minutes a day with these 3 simple steps! Performing these exercises regularly can help eliminate neck hump and improve your neck posture once and for all. The key is to mobilize the vertebrae in that area of your spine, stretch your tight chest and neck muscles, and strengthen your back and postural muscles to keep yourself in a better posture. Read more below for more videos and helpful links mentioned in this video.

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OTHER POSTURE VIDEOS YOU MAY FIND HELPFUL
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WHAT IS NECK HUMP?
You have seven vertebrae in your neck. In instances where the head comes forward, the bottom vertebrae (lowest in your neck) tends to protrude out the back and become a little more prominent. Because this becomes an area of high pressure, your body lays down extra fat in that area to protect it. This gives the appearance of this “neck hump” or “hunchback” posture.

WHY DO YOU GET NECK HUMP?
At its core, this “neck hump” is really a posture issue. Your head should normal sit squarely on top of your shoulders, but when it doesn’t that can lead to problems. As your head comes forward and your shoulders start to round inward, your 7th vertebrae becomes more and more pronounced resulting in this “hump” or “bump”. Your body then starts to build up fat tissue around it to protect and cushion it which contributes even more to the problem.

HOW TO GET RID OF NECK HUMP/HUNCHBACK POSTURE
The best thing you can do to eliminate this “neck hump” is to correct your posture. If you can get your head seated squarely on top of your neck and over your shoulders, the neck hump will resolve on its own.

HOW TO CORRECT YOUR NECK POSTURE.
This is best accomplished with consistent performance of the following three home exercise techniques: vertebrae mobilization, stretching areas of tightness, and strengthening your postural muscles to maintain this good alignment.

1️⃣ MOBILIZE THE VERTEBRAE
A simple pair of rolled-up socks works very well. This can be done in supine or standing and I also demonstrate a technique using a foam roller.
(2:13) SUPINE MOBILIZATION TECHNIQUE
(3:14) STANDING MOBILIZATION TECHNIQUE
(3:53) FOAM ROLLER MOBILIZATION TECHNIQUE

2️⃣ STRETCH TIGHT MUSCLES
The muscles in your upper neck, chest, and shoulders tend to get tight and pull you forward into a rounded position. Stretching these will help with your neck hump appearance.
(4:59) CHIN TUCKS STRETCHING
(6:14) DOORWAY PECTORAL STRETCH

3️⃣ STRENGTHEN POSTURE
Strengthening the muscles in your back and shoulders will help to keep you in a good position to not only eliminate neck hump now, but prevent it from coming back in the future.
(7:19) SCAPULAR PINCHES
(8:15) RESISTANCE BAND ROWS
(8:47) RESISTANCE BAND HIGH PULLS

I hope these tips and advice help you with your neck hump postural goals!

Of course if they did I would love to hear about it - leave me your comments and questions below and be sure to like the video if you found it beneficial.

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🚨 DISCLAIMER: This content (the video, description, links, and comments) is intended for general education and demonstration purposes only. It is not medical advice or a treatment plan. Please consult with your healthcare professional before attempting any of the content included. Your use of this content is at your sole risk, and T&T Digital Media, LLC and its officers are not responsible for any losses, injuries, or damages resulting from any claims related to the use or misuse of this content. We make no representations regarding the accuracy or suitability of this content.

[mattfirestone]

I think there is one thing that is missing here which is a focus on the core muscle strength. I've had bad posture most of my life and one thing that really helped was strengthening my abdomen. Even just keeping my abs slightly engaged instead of walking around with my stomach hanging out made a significant difference.

[graciborski]

Quick recap
2:27 Socks (1 minute, multiple times a day)
4:13 Roller (1-2 minutes)

5:38 Chin tucks (hold 3-5 seconds, repeat 20-30 times)
6:36 Doorway stretch (hold 20-30 seconds, repeat 3 times)

7:35 Scapular pinch (3 sets of 10-15 reps)
8:25 Band rows (3 sets of 10-15 reps)
8:47 Face pulls (3 sets of 10-15 reps)

[katmaysa]

I’ve had this my entire life from looking down at my phone and big breast. I lost 57 pounds and my hump is still very apparent. I can’t wait to start these!

[wildershoney]

I'm a 45yr old empty nester and I didn't realize how much I neglected myself all these yrs but it's hitting me now. Thank you for this. Remember ppl, balance in everything. I didn't give myself enough time because I didn't balance it out. You're still a mom if you alot time for yourself daily or weekly. ❣️

[djh]

Scapular pinch 7:47
Band Rows 8:27
Band Face Pulls 8:53

[proteusblack]

Push-ups on a regular basis and then simple lat stretches 2-3 times a day (by clasping your hands behind your back and pulling your upper back up and together for 10-20 seconds at a time) will do most of everything here.

[georgielockhart]

Thank you! I always had a tiny bit of a neck hump and always had a lazy slouchy body language., But I was always very slim so it didn't matter. During quarantine I've gained a bit of wait and my hump has been very accentuated and I feel so ugly I don't leave my home and the first place I look at anyone on TV is back of their neck and my heart sinks everytime because they all have nice straight necks.

I'm going do he doing the regime twice a day for the rest of my life if I have too. The little I have done so far has.made a difference in my head placement and spirits. Thank you.

[shepo]

The scapular pinch gave me SO much relief in seconds. Been having severe pins & needles in arms all the way to finger tips. I’m a 3-D graphics artist, long long hours at computer. Could truly benefit from these exercises too. Thank you so much!! 🙏💖

[drew]

Man I can’t even say how much you have helped me😭. Just wanted to say thank you for actually guiding me to get rid of the hump and how essential it is to have a perfect posture👏

[lindathrogmorton]

I did the exercises with you, paused the video and I can tell you the stretches were amazing. I had no idea how much my neck and chest needed stretching. People may think I'm exaggerating, but I can seriously feel a difference. My head is being held higher and straighter. Do you have any exercises for what is called a sway back? I've had this since I was a little girl.

[chuchu]

I've been struggling for years with this problem. I will try these methods and see how it goes. Thank you for the video!

[skiingcello]

I had been thinking about this issue the last week because working at a computer and breastfeeding has made this problem worse and it was great timing when I got the email saying there was a new video for the issue I had been thinking about. I am excited to do these and can't wait to improve my posture.

[andreasissons]

This is a great, comprehensive video I'm going to share with my clients, most of whom suffer from neck hump. Thanks for making this video.

[sopdiedop]

I bought a foam roller last year and it’s honestly the best thing I’ve ever bought! I feel like my posture is better already and I’m even able to feel my neck click when I stretch it for the first time ever. It definitely helps with loosening the muscles

[lovephoebeluna]

I am going to start this and report back. I spent five of the past seven years nursing and I believe that is why I have this knot/small hump at the bottom of my neck. I watched this video yesterday and started immediately. I noticed later on the evening just how much my head is leaning down and over. Hopefully this help.s

[jenniferhalpern]

This is so great, I have been working on posture and upper cross and I can tell this is going to help! Thanks for all you share!

[vhivi]

Thank you for the wonderful illustration. I've been working a lot of hours on my computer this is a good routine to eliminate upper backache. Thank you so much. God bless.

[vrkolcn]

Those chin tucks were TIGHT! Who’d have ever thought you could actually feel that much tension from the base of your skull. Now that I know how to fix this I’ll def continue these exercises!

[sarrehm]

I’ve watched so many videos about this but I don’t feel motivated to actually do the things mentioned, but with this video I feel these seem so doable and I actually feel I can easily do these and include them in my gym routine. 😃

[yumi]

My mom and I have this neck hump, so I thought it was hereditary. I'll be following these exercises as well as your posture videos to help correct my alignment and strengthen muscles. Thank you so much for explaining the spine in the beginning also. I like to know why something happens; very good insight.