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How to Fix a Neck Hump at Home (FAST) | With FREE Exercise Sheet! - YouTube
Channel: Milton Chiropractic Clinic Cambridge
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hi uh i'm sure some of you know what i'm
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talking about if i talk about a buffalo
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hump or a neck hump or a dowager's hump
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and it's essentially a hump that you can
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have at the the base of your of your
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spine and all it is is uh it's a deposit
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of fatty tissue
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but it's lay there to protect the spine
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and the reason why their bodies lay that
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fatty tissue there is because people
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have got faulty posture so they have
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rounded shoulders they have the chin
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sticking forward there's too much
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pressure going on on this area here and
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that can give you a buffalo hump or a
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neck hump
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now the good news is there's something
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you can do about it and i'll give you
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three really simple very effective
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exercises for you to help you with it
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shouldn't take too long it's persistency
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that that's the key um but the first
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thing you need to do is sort out your
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posture so make sure you're nice and and
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upright shoulders back chin in so you
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don't create that constant tension on
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this on this area there um okay so
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before i continue with the exercises um
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i really enjoy making these videos for
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you but if you could just help me out
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and just like it or comment in the box
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below i really really would would
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appreciate appreciate it um okay so the
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first exercise is a
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ywtl exercise and essentially what we're
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trying to do is to stretch out
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straighten out the whole thoracic spine
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from the top to the bottom and it's very
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very simple so what you do you raise
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your arms in the air hand palms facing
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forward arms in the air and you really
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pull your arms backwards keep your
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elbows straight pull your arms backwards
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and hold this for about 30 seconds if
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you can and then from the y from the y
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position we go to the w position so this
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is w position so you pull your arms back
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and make sure your elbows are pointing
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down and the same thing hold this for
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about 30 seconds
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now after 30 seconds you spread out your
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arms elbows or your palms still facing
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forward so you make a t ywt so again
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putting your arms back again
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and 30 seconds and then we're going down
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to the l elbows in the side
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arms out and really pull your
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arms
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your forearms back and that's an l
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position and again hold that for uh
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about 30 seconds so that's exercise
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number one why
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wtl really good exercise to get rid of
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that
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dow just hump
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in the back of your neck the second
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exercise i'd like to show you
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for the neck hump the buffalo hump very
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effective as well simple again and
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effective um what you need to do is
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place your hands behind your back grab
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your wrist
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pull your arms
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straighten your elbows and pull your
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arms back make sure you squeeze your
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shoulder blades together and then you
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tilt your head back
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and you hold this for about 30 seconds
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and whilst you're tilting back you're
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breathing out
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my final exercise to combat the neck
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hump or the buffalo hump is probably one
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of my one of my favorites a simple
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exercise to do all you need is a is a
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wall so make sure in this case do the
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right arm slide the hand
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up on the wall make sure it's nice and
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high don't do it here make sure your
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hands really arms really high up and
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then what you need to do is you need to
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in this case right arms up i'm going to
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turn to my right and we're going to tilt
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my head backwards another to rest here
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for about 15 seconds before i come back
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again and again turn to the right and
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tilt backwards and hold this for about
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15 seconds now make sure you don't get
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dizzy be careful with this it's a really
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really really good exercise that's one
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side and obviously you need to do the
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other side as well so left arm up and
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i'm turning to the left and i'm tilting
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my head backwards and hold this for
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about
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10 to 15 seconds really good exercise
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probably one of my favorites and it's
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very specifically targets that area of
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your neck where you have that bit of a
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of a hump
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often people who experience a neck hump
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or a buffalo hump
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also experience a bit of neck pain as
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well i've done some really nice videos
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good videos for you
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on next stretch it's really effective
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next strategy so check out our channel
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our youtube channel and you can find the
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video there as well
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i love making these videos for you and i
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would really appreciate a little bit of
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support for you if you could just like
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or comment or
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subscribe to the channel uh that would
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really really appreciate it um anyway
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take care of yourself take care of
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someone else as well if you can please
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and i'll see you next time bye for now
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bye-bye
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