QUICK Fix for Neck Hump | Dowager's Hump Fix | How to Get Rid of a Neck Hump
ฝัง
- เผยแพร่เมื่อ 26 ส.ค. 2024
- Quick Fix for Neck Hump. Do you have a fatty neck hump on the back of your neck? I'm going to show you (Dr. Jon Saunders) my favourite QUICK '3-in-1' EXERCISE to get rid of a neck hump in the comfort of your home.
This video (PART 1 OF 3) will show you THE BEST exercise to help fix a neck hump. It's also been called Dowager's hump OR a buffalo hump OR Hunch Back (or dorsocervical fat pad). Learn what causes a neck hump and the best exercise to get rid of your neck hump. This '3-in1' exercise will save you time and help you get rid of a dowager's hump.
I will also show how you how to do a modified standing Y-W-T exercise for quick help reducing your neck hump. This video also demonstrates a more advanced exercise using a simple TheraBand to help reduce the hump a the back of your neck and fix your posture.
Want to help support my channel? Any products you purchase here: www.amazon.ca/s... will earn a commission for Dr. Jon Saunders through the Amazon Associates Program. This will go to help maintain this channel.
Please subscribe to our channel here: www.youtube.co...
chirofirst.ca/n...
#neckhump #dowagershump #buffalohump #hunchback #neckhumpfix
RELATED VIDEOS:
PART 2 OF 3: FIX your Neck Hump While you Sleep: • BEST sleeping position...
PART 3 OF 3: Eliminate Neck Hump and Pain + Fat Loss? • How to ELIMINATE a Nec...
Stretch/Decompress Your Neck Hump: • How to Decompress Your...
Another quick exercise to help with neck hump and forward head posture:
• BEST EXERCISE to FIX F...
Here is a passive (easy) way to help with neck hump and posture:
• How To Use a Foam Roll...
AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH PROVIDER TO DETERMINE IF THE CONTENTS OF THE VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY.
Any questions? Please leave them in the comments section below.
Please visit our website at: www.chirofirst.ca
www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
Clinic Hours:
Monday - 7:45 AM - 6:30 PM
Tuesday - 7:45 AM - 5:30 PM
Wednesday - 2:45 PM - 6:30 PM
Thursday - 7:45 AM - 5:30 PM
Click here for directions:
www.google.ca/...
For more videos, please subscribe to our TH-cam channel:
www.youtube.co...
Connect socially with Dr. Jon Saunders / Chiropractic on Eagle:
Facebook: / chiropractic. .
Office Instagram: / chiropracti. .
Dr. Jon Saunders Instagram: / drjsaunders
** Channel Disclaimer **
The information provided is strictly for educational/information purposes ONLY. The information provided on this channel, all videos, and all comments and replies to comments/questions is intended for information purposes only and does not constitute medical, chiropractic, health or other advice of any kind or nature. No professional relationship exists or existed by viewing / interacting with the content on this channel. The viewer or recipient of information on this channel / videos / replies to comments should consult a physician and / or their primary health care provider in matters relating to their health. This channel / videos / replies to comments does not contain all information available regarding the subjects addressed in this channel / videos / replies to comments and it may be outdated. This channel / videos / replies to comments has not been created to be specific to any individual’s needs. The creator/owner of this channel has no liability or responsibility whatsoever to any person or entity regarding any matter related to this channel / videos / replies to comments and / or its contents.
Graphics and animated content used in videos comes from Canva PRO membership.
thank you so much i hope this works becauce i dont wanna hide it anymore whit my hair or my sweater
Keep working at it and you will notice an improvement in your posture...best of luck!
Same here
@@iamblessed6192 has it work for you I have try it 🥺but haven't seen a difference I wonder I could get surgery I'm 29 I have alot of pain on that area nothing helps I'm scare to get pregnant and it's going to get worst I just one to fix it..😢
@@drjonsaunders Dr can I get surgery for that and I want to fix my prb I have head forward posture I have try everything I'm 29 I want to get rid of that before having kids..My husband knows that's my insecuritie because I can't be straight 😭..Do you know how much it cost and the risks?
Did it work?
I just found this last night when I noticed my neck hump. I tried the part 3 video for sleeping but I'm a chronic side sleeper and I move around a ton so it'll take practice. I feel like it's important to note that even lying in that position or doing these exercises for part of the expected duration is still better than doing nothing at all, it just might take longer. Man did these exercises burn
Yes they will burn - best wishes!
I'VE BEEN VIEWING YOUR VIDEOS AND TRULY APPRECIATE THIS ONE. I DON'T THINK ANYTHING CAN TRULY "FIX" MY "DOWAGER'S HUMP" ENTIRELY BECAUSE OF THE CO-MORBID ISSUES THAT CAUSE IT, HOWEVER, IT IS IMPERATIVE THAT I STRENGTHEN MY NECK, BACK, SHOULDERS, ETC., AND MANY OF THE EXERCISES YOU SHARE MAKE PROGRESS IN MINIMIZING THE "HUMP" AND GAINING STRENGTH ACHIEVABLE. I'M GRATEFUL TO YOU FOR THIS ENTERPRISE. AND TO BE HEARING IT FROM A FELLOW CANADIAN! I'M IN A TOWN JUST OUTSIDE TORONTO! WE'RE PRACTICALLY NEIGHBOURS. THANK YOU FOR THIS RIGHT-MINDED BUSINESS VENTURE THAT MUTUALLY BENEFICIAL TO OUR WORLD COMMUNITY. BLESSINGS...STEPH
My pleasure Steph, I appreciate your kind words. :)
I’m so happy i found you! I’ve had this hump for as long as i can remember and i know it’s due to posture. My mom has it too! I notice when i lose weight it gets significantly smaller but still there. I am going to start these exercises immediately and also i watched your sleep video and i will change how i sleep as well starting tonight.
Great, you got this!
This exercise is SO GOOD, I just started to do it and I feel the burn but IT IS AMAZING, I ALREADY SAW A DIFFERENCE, thank you very much, I'm going to do it everyday, and going to change my pillow position to try to get better, THANK YOU VERY MUCH DR JON SAUNDERS, I'm doing this for my confidence and beauty hahahaha
Wonderful! Even if your motivation to do is for "beauty", then health benefits will be a bonus! Best wishes.
Questions
This is the best my neck and shoulders have felt in months! Thank you for this information! Every woman in my family has the "dowager's" hump so I just assumed it was genetics! So so grateful for this exercise and knowing I can reverse it!!! 👍👍
Glad it was helpful!
did it work?
Thank you so much. I am overcoming a lifetime of depression and I could barely get through 5 reps and I had to take a break. I’m going to practice and build up strength so I can get to 3 sets of 10.
Best of luck!
Im rlly insecure about myself so much im gonna start doing this tomorrow
I totally understand...get started with this exercise and then look in description for a few other videos that will help as well...best wishes!
Did it work?
Doctor how long will it take to see changes if i do these consistently? Or rather how long will it take to straighten my spine completely?
@@chichimamushka5851 4-6 weeks to see changes.
I have one from years of working at a computer, doing exercises everyday to hopefully get rid of it.
Keep working daily at it and you should notice an improvement...best wishes.
Thanks so much! I've been noticing that I have a small back hump for a while now and thought It was simply because of my posture. Turns out it's just a layer of fat but regardless I'll definitely start doing these exercises to prevent future back and neck issues aswell as to strengthen my back muscles. 😁😊
Thanks for watching!
I really thought this hump would remain forever..
Gonna start doing this exercises regularly
Thanks Dr!
My pleasure! best wishes.
Has it worked?
Well did it work??
I tried moving my pillow from horizontal to vertical yesterday and was quite amazed how well I slept on my back in this position. I have been suffering from back pain all of this week and hope that this will improve things. A simple adjustment, yet so effective!! Thanks
Great to hear!
I have since removed all and sleep perfectly well.
For over a year now,I have been working on my laptop for most part of the day.And I recently noticed a slight bump at the back of my neck which looks so weird.Definitely gonna try this exercise..thanks for the informative video
Please watch all 3 parts in the series for the best results...thanks for watching.
OMG do I need this. I couldn't even get through one set of 10 reps without resting and man does it burn, but it feels good. I will finish up my other 2 sets of reps after a short rest. Thank you so much, Dr.!
My pleasure, make your to watch all 3 parts in the series for best results. Take care!
Commenting to hold myself accountable, starting tomorrow I will incorporate these exercises to my routine.
Nice!
You have answered my prayers. This has also greatly helped with the curvature of my shoulders being caused by a herniated disc in c5. Thank you from the depths of the universe!!!
My pleasure, I'm glad you found it helpful. :)
Dr. Saunders, can you please come to Atlanta GA to treat us for six weeks. I could get so many patients for you. 😂❤. I am just joking, but you are truly the best chiropractor I have seen. Been to so many here and Yuck😢!!. I watch you videos daily on my TV. I have lower back pain especially in the left side. I can be walking and it just locks up and I can't walk. When that happens it radiates down my leg.The neck and arms exercises are truly helping me tremendously. Thank you so much.
Sure, I'll grab the next flight. ;) I appreciate your feedback and appreciate your support! Stay well. :)
The way you explain the things it’s amazing, even for me that my first lenguaje it’s Spanish ! I appreciate this information 👌🏻
Thank you for your kind words :)
These are definitely the best videos on this subject i have seen. Lovely and clear and comprehensive! Thank you
Glad you think so!
I'm actually very surprised, i just did the exercices for the first time, and i felt the burns, i've been dealing with this bump for months, and as a tall woman it was more visible and bad looking overall. Thank you so much !!!
My pleasure :)
Thank you so much Dr. This is the best explanation ever on the internet about this discomfort that is affecting the life of many people.
You are very welcome!
Mine is so bad I can’t even get my arms against the wall. So glad I found this.
Keep working at it!
Thank you so much. I'm a 13 yr old and sadly because of attraction to my phone I got the problem, but your videos helped me so much. I got rid of it like at 2 weeks. Thank you so much.
I'm so glad!
I did these stretches this morning (hunch back but also stressed working mom) and even in only doing it once - and I felt so much better
Thanks for sharing!
My job as a newspaper reporter actually goes beyond the pandemic posture - but even with just one stretching session -I felt better. I am so grateful to have found your videos
Wow!!!! I’ve had a hump for years and this is really activating those muscles. One thing I did notice is that my breathing became instantly better. Not sure if a hump back could cause breathing issues but these exercises are making me feel great. I can actually breath better. Who knew that a hunch back could effect your breathing. After months of going to physical therapy and seeing numerous doctors this has totally cured my breathing issues. Thank you!
Wonderful....thanks for sharing...you may find this helpful as well: th-cam.com/video/3yP2xgIkEL4/w-d-xo.html
Because of my all day long in front of a pc (and some games) I got a huge hill down my neck! So yes, I will start doing this right the heck now!
Yes our constant sitting in front of our PCs is devastating to our posture...best of luck!
Gonna give this a try. I've had poor posture since I was a kid. I'm 43 now.
Thanks for watching!
I have it and it grows with time.
Keep working 💪. Best wishes.
I¸ve been doing it for some time now- it is magic!!!
THANKS FOR SHARING! :)
4:41 Your upper arm horizontal positions in relation to the trunk are similar for the W and T stretches, the W is really a wide-bottom U, the main difference is whether the elbows are straight or not.
Thanks for sharing.
Your channel is amazing and unique. I’m very surprised that I didn’t come across your channel sooner. I’m now a follower. Keep up the great work!
Thank you so much!
@@drjonsaunders Sure!
I've been teaching this to my yoga students. I love this movement.
Thanks for sharing!
Wow! I am so happy for your simple exercises!
Glad you like them!
Thank you very much mine hunch is just beginning but I am not going to wait for worse.
Being proactive...love it!
Thank you for sharing this video Dr.Jon, I will definitely be doing this exercise.
My pleasure Tanya! :)
Definitely gonna start doing this, thank you!
My pleasure, thanks for watching.
Thank you so much. I will definitely be doing this. I'm tired of my hump back. I could cry😏
You got this!
Thank you so much I’ve been hiding it for a long time now and I’m so young and was sad I’d have to hide it forever thank you so much will try everyday and keep you updated!!! 🤞🏻
Best wishes!
Any progress so far?
how is it going??
I pray this works as im starting to feel my neck touch my thr back of head when I sleep. Also, I hope this reduces my headaches.
New sub
Thanks for watching...check out part 2 and 3 as well.
It definitely helped with my headaches. Good luck for you!
My fat pad showed up with weight gain due to taking insulin. My son's fat pad appeared when we gained weight and it disappeared when he lost weight on the keto diet. Then it came back when he gained the weight back. Not all fat pad/humps are due to posture. Some are weight/hormone related.
Yes of course there are many causes as discussed at 1:23 of this video...as well, I discuss other causes in more detailed in my other neck hump videos...however, this particular video is how to correct it when it is due to posture...thanks for watching.
Great video! I suggest taking a look at your mic as there seem to be jumps in audio loudness and bassiness/crunchiness.
Thanks, will do!
Thanks for your video. I have forward headposture, so it is very difficult for me to align my head and shoulders against the wall. But I hope this will help me get rid of the pain in my upper back region.
Keep working at it and watch a few of my forward head posture videos.
Thanks Dr Jones will definitely give a try.
Best of luck!
Great exercises and calming voice thanks
Thank you!
Thanks!! This is a posture saving gift.
My pleasure!
Love it, thank you, Dr. Jon!
My pleasure!
My obgyn told me its also a symptom of pcos. I have PCOS, but i think mine is from breast feeding and weak pelvic floor/weak core muscles. Ive been doing excersizes and stretches for this semi consistently and havent seen improvement. I think i need to fix those other issues first. So daunting 😭 i enjoy your videos on this though and will continue to do the exercises.
Thanks for watching...keep working at it...also you may want to seek the advice of a chiropractor.
For those who are trying this at home, I suggest watching the video a couple of times to get the instructions right and perform your best! Dr. Saunders, where can I find a light circular thera band that stretches that far?! I have a light one but I couldn't open it that wide... 😢 I searched for other brands but they usually sell it in 52 cm maximum. By the way, my deepest gratitude for everything you are teaching. May Lord Krishna bless you and your lovely family! Hare Krishna! 😊
Wow, thank you so much for your support! Check out link in one of my newer videos for links to products I use in my videos. Best wishes.
Yes and keep in mind all your shoulder (from where it starts till elbows) should touch the wall.
Thanks for your comment!
Great, when I have that problem It's very painful. Thank you so much. I will let you know after I do that exercise for 2 weeks.
Best of luck!
My back is so good just change my bed and pillow . I have to change pillow position to see if’s my snoring disappear.Thank you so much.
Thanks for sharing!!
@@drjonsaunders Thanks I am so happy for pillows possession and I love it.
Thank You ~ Easy enough to practice daily.
My pleasure!
Thank you!!! I can feel it working as you said. But, I can do it. It doesn't hurt. Thank you!!
Best wishes!
So glad I came across your channel! I was on Prednisone for 2 yrs. Developed Osteoporosis & now have 10 Compression Fractures, Dowager’s Hump & FHP. I’ve been to Physical Therapy to work on my posture, I’ve had 24 Spinal Decompression treatments & have done all the exercises the PT gave me but Im still very humped over & the fractures are not healing. I’ve had them for a year now. And advice you could give me as to anything else I could do? I deal with significant pain everyday!!
Sorry to hear that you are going through all of that...all of these will be difficult if the fractures are not healing...sometimes they can take months...I would love to offer you specific advice, but unfortunatley without a consult, examination, etc...I am unable to...those questions are best asked to your healthcare providers...I will say this...don't give up hope! Take care!
It feels good, I can breathe, it’s awesome.
Thanks for sharing!
Very clear and nice
Thank you! Cheers!
Thank you for your help Dr. Jon 🙏
My pleasure!
I am 6'0 longer neck and I hate terrible posture.. I tried that workout and and Immediately could tell that I literally never use those muscles. I am actually going to stick to this and check back.
Please do!
2 years later did this work?
Day 1:✅
Day 2:✅
Day 3:✅
Day 4:✅
You got this.
I had a neck injury from doing a power clean many years ago. Currently have chronic tightness, neck uncomfortableness that doesn't go away. I think the neck hump is more on left side, which I feel my muscle is impacted there.. My tightness goes from side of neck, at hump area, to traps to lats. It is harder to look left and the hump is bigger on left profile than right profile. Maybe mucles are bunched up wrong and didn’t heal right after injury. I tried PT for a while. It helps with ice and heat, massage, etc. It is just constant work. I also need to stay consistent with the Y, W, T. Workout. Also, I focus on posture. As an office worker, and athlete it is frustrating to deal with as it is naggingly uncomfortable. Thanks for video and any recommendations you provide.
Sorry to hear...just keep at and explore my channel for more videos that you may find helpful.
Thank you so much, this is so effective!!
You're so welcome!
Thank you for the exercise. What do you mean when you say to tuck our chins until they touch the wall? Thanks! Starting right away!
Try and bring your head back to the wall - even if you can't get it back to the wall, attempt to...best wishes.
@@drjonsaunders could you do a video with a side view if exactly what you want us to do with the neck.. I’m still not understanding
@@KellySKratus 4:53
Thank you so much Dr.!! Great ,easy exercise! Hoping for awesome results!
I hope so too!
Love your exercises. Doing it for a while now and I feel better already. Could you show us some exercises to get rid off scapular winging.
Will do!
very good explanation
Glad you think so!
Thanks Doc! I wanna try that! I do have thoracic pain every now and then and based on my Chiro visits, thats my problem zone. That could be attributed to bad posture and eventually that neck hump im feeling.
Yes absolutely...all the best!
Will try this for sure
Best wishes.
Thank you so much for this video! I injured my neck years ago and my hump has never fully been addressed. I feel more confident speaking to my Drs now. Do you engage your rhomboids throughout the duration of this exercise?
Thanks for watching!
Love your clear explanations! Thank you very much. And just something more, this posture I think maybe could be caused because of a liver, emotional, and/or cranial issues… what do you think about it?
Hugs from 🇺🇾
Anything is possible, but there are certainly other factors with posture patterns. Best wishes.
@@drjonsaunders Thank you very much!
I will absolutely try this. Thank you.
Have you thought about having better sound quality. It really hurts your ears if listening with headphones
Yes, I think I have sovled the sound issue in my newest video (I hope)...thanks for your feedback. :)
Thank You Dr Saunders..🥰
Thanks for watching!
Hello Doctor thank you very much for posting these very helpful videos. I wanted to know where are you based? If someone wants a treatment from you.
Www.chirofirst.ca
Excellent video. Thank you!
My pleasure!
Great Videos Doc. Thank you!
Glad you like them!
hey doc, i tried doing this and i can't get the back of my neck to touch the wall and i also have to keep my feet in front of myself otherwise i can't get my lower back to touch the wall, do you think it'll get better over time? thank u for posting these videos, they're very helpful ^^
Yes keeping working at it and it should improve over time...all the best! :)
great vid doc!
:)
Fantastic! Thanks Doc
My pleasure!
I’m gonna try this rn
Good luck!
The volume raises so high at the start of some sentences
Yes, sorry about that! Has been corrected in new videos.
Awesome video
Glad you enjoyed it!
very impressive
Thank you!
Gracias por la explicacion, muy buena, yo tengo esa joroba y me salio por esteroides k me inyectaron por dolores en mi rodillas y pies. Ud cree k si se corrija con los ejercicios??
Thanks for your comment.
Thanks alot, really useful
You're welcome!
Hi Dr. Saunders, so thankful to have found your videos. I have been having terrible neck pain for years and recently discovered the huge hump behind my neck. I have been on and off of steroids (prednisone) for years with my autoimmune disease and I know my posture is not great. Will these exercises help if my hump was caused from medications? I am seeing an orthopedic at the moment who has never mentioned any of this but is talking about cortisone shots for the pain... I'm little nervous for that if it won't help to fix the root cause
The exercises and stretches I show in all 3 parts of this series should still help reduce the hump if some of the cause is from posture and some of it caused by medications...always working at correcting the cause of a problem is the best solution...all the best!
how long do you think this will take ?
It will be different for everyone, depending on the severity and cause, but you should notice some improvement after a few weeks...good luck.
Thank you very much. Do you have exercises for Ankylosing Spondylitis?
All forms of exercises that can be done safely are great for AS patients...core stability exercises are really important like these: th-cam.com/video/5RsMpATffDc/w-d-xo.html As well as making sure full range of motion is used when exercising...best wishes.
That's an amazing exercise!! Could you please tell us what kind of pillow will help for eliminating the neck hump?
Sure watch this: th-cam.com/video/MtJvl60fEg8/w-d-xo.html AND this: th-cam.com/video/-V37-K48Nr8/w-d-xo.html
@@drjonsaunders thank you so much!!
Thank you I will do it 💝
All the best.
Thanks v much for all this information,I've been doing the exercises. Just would like to ask you,how much time can it potentially take to fix this posture if I keep consistent with the exercises?
Again,thanks a lot!!
Give it 3 months for noticeable change - keep at it!
Fantastic news! Will definitely try my best. ❤❤❤🎉🎉.
Congratulations for all the success with this channel! Long life!
Whenever I do these posture fixing exercises my back, neck and especially shoulders get all sore and stiff and it doesn't go away until I stop doing them and it's really demotivating me to fix my posture, I've been trying so long.
Sorry to hear this...maybe start slower with less reps and more rest? If it persists, please seek some professional help.
@@drjonsaunders thanks
How long to some results?
You should start seeing some results in 4-6 weeks...for best results watch parts 2 and 3 as well. Best wishes.
My CT junction sticks WAY out! My doc, my chiro, my physio.. nobody has given me a good experience or treatment!
I hope this video series helps you!
The hump that I have is not fats. When I touch it, I feel it as a prominent bone at the back of my neck🥲💔
It is likely posture related - so this series of 3 videos should be helpful for you.
Thank you for this!
My pleasure!
I can feel it but the y is the only one so I need resistance band for the t and U shape. L ol
:)
I have a beginning osteoporosis and in 3 years X-rays show changes , more fat on upper back. I do a lot of jump back rxrtvisrs. Are there some that I shouldn’t do?
It's hard to say without examining you. Best to see your doctor for specific recommendations. Thanks for watching.
I have herniate disc in neck and lower back ....so as a result I have hump and swelling and muscles atrophy
Please speak to your doctor prior to doing any exercises.
Thanks... Will try this...
Let me know how it goes :)
I don't want it, trying this thank you.
Best wishes...check out part 2 and 3 for more help.
Hi Doc when is the best time of day to be doing these exercises?
The best time would the time you are most likely to do them. :) Just keep them consistent.