How to Fix a Neck Hump at Home (FAST) | With FREE Exercise Sheet!
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- Опубликовано: 3 май 2024
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A Neck hump is also known as a Buffalo hump or a Dowager's hump.
It is often due to a faulty posture and with the correct exercises, can be corrected.
In this video, I will share my favorite exercises with you for correcting the Neck Hump.
I have seen some remarkable results in our clinic when these exercises are combined with postural correction.
Time Stamp:
00:00 What is the Neck Hump
01:14 YWTL Exercise
01:37 Pull Arm/Tilt Head
03:00 Arm Up/Turn and Tilt
This will no doubt help you fix your neck hump fast, in your own home.
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Milton Chiropractic Clinic
2 Ely Road
Milton, Cambridge
CB24 6DD
United Kingdom
Tel: +44 (0) 1223 864444
www.miltonchiropractic.co.uk
Fornham Chiropractic Clinic
Unit 10
Fornham Business Court
Hall Farm
Fornham St Martin
Bury St Edmunds
IP31 1SL
United Kingdom
Tel: +44 (0) 1284 220202
www.fornhamchiropractic.co.uk
#neckhump #athome #exercises
💜 Thank you for watching our video: How to fix a Neck Hump at Home (FAST) | FREE Exercise Sheet
Don't forget to check out Part II of this video: • Neck Hump Exercises (W...
Best and most useful exercises I have ever done for my back. Started 3 weeks ago and can already see and feel a huge difference. I can finally sit up straight. That has saved me a trip to the physiotherapist. Thank you so much!!
My FBI agent is looking out for me because I didn’t even search for this but he knew I needed it.
😆😆
Me too
Me2
Same here
BROOOO ME TOOOO 👀
Well I wasn't self-conscious about it before but now that you called it a BUFFALO HUMP 💀
Me too 😭😭🤌
EXACTLY 😂😂
Lol 😂
FRRR
Right 😂😂😂
These exercises are amazing! I have been doing them 6 minutes a day for about 3 months now (first month I did it 6mins, 2 times a day). After the first month my neck "hump" (just the fat on its own) went away entirely! What was left is correcting my bad posture habits, my neck still kind of looked like it had a hump but that was just incorrect posture creating a curve on my neck. After doing the exercise for about a week I finally felt comfortable sleeping on my back (with pillow) and since then my posture has also improved quite a bit. I also work out but one important thing I want to mention is what happens if you continue doing this and increase the intensity (perfecting the YWTL posture and pulling your arms back with a lot more strength), they actually act as a really nice neck and shoulder area workout! After the first two months my neck and shoulders became a lot stronger and more refined, which makes my body look stronger than it actually is right now. Don't know if anyone will read this but if you do just know that this exercise works and is beneficial in more than just one way!
Thank you so much!! I've been struggling with shoulder pain for a long time and something happened, then the neck hump became very pronounced. I realized just how BAD my posture has been. Looking down at the phone too. I realized I was walking with my head down a lot as well. I have been doing other shoulder exercises and noticed a difference. But I'm going to do these ones! So many are sharing how helpful they are
Thanks for sharing your experience!
After doing this exercise your neck hump completely gone ?
Which exercises you did just YWTL or you did others also ?
Way to go! Very inspiring! ☀️
Time stamps for the exercises~ ♡
1st exercise: 1:34
2nd exercise: 2:38
3rd exercise: 3:10
He seems like he genuinely cares about people.
the hardest part is honestly maintaining proper posture throughout day-to-day life
I try to maintain a proper posture when I'm serious but it feels like I'm carrying rocks on my shoulder
yes i totally agree but excercises itself help you mantain that, its great to always make some effort for your comfort
I can say with guarantee that these exercises work. I tried 2 weeks twice a day and my neck hump is already almost gone. I never thought i would be writing such a comment coz I always seen people posting comment about how they have obtained results and I always envied them!
After these exercises my neck felt so relieved I have horrible posture
probably the most useful RUclips recommendation I've gotten
Thank you!!
I always thought that I'd have to live with this hump for the rest of my life because I didn't know that this had a cure.This hump is my biggest insecurity and I'm so glad that I found this video! This is my first day of doing this exercise and I already feel much more relaxed after doing it! Thanks doc :)
I’ve been doing those exercises for almost two weeks now. I can truly tell you guys that I see huge difference with my posture. My neck don’t hurt as much as it used to do. My neck bump I would say that got smaller by a half of its begging size. I only was doing it once a day, right before my sleep for 5 minutes and it’s enough to help me. If you had doubts that it may not work, then stop, coz it’s working. Maybe you won’t see any difference after one day, week, two, or maybe longer but it depends only on your body. I wasn’t expecting much after this to be honest and was surprised after seeing that they work. Hope my opinion can sure you guys that it works !!
Good luck !
I'm so glad that this has the amount of views and likes that it has. It makes me feel less bad about it.
I been doing this twice a day, after I wake-up and during the afternoon. I been only doing it for 5 days and let me tell y'all.. I can see a HUGE difference on my posture. My posture has improved a lot. Thank you so much Doc. c:
Heyyy uh I wanted to know if you could tell me or us if your posture has improved and if you have any tips I’m literally 12 and I hate it and I really am desperate I’m starting 8th soon and it’s emberassing
This will get lost in the sea of comments, however for years I've tried everything to fix my hump. This worked so quickly I am mind blown! Not only is my hump reducing but my posture is improving without constantly thinking about it. Thank you so much!
For those who say that maintaining a good posture during the day is the hardest... I completely agree!! 😊Here’s just something I do that may (or may not) help: if you have a small cushion, put the cushion near your shoulder blade or directly on your shoulder blade. It forces you to correct your posture while sitting at a desk because your back needs to hold the cushion to avoid it from falling. It’s something I’ve been doing for a while. Hope it helps! 😌
How the hell did youtube know I have neck hump??
1st Exercise: YWTL : 1:28
2nd Exercise: Arms Back: 2:38
3rd Exercise: Wall Turn: 3:09
Okay so I’ve done these exercises about 9-10 times on and off the past 12 days. Some days I did twice, some days once and some days not at all. There’s a huge improvement in my posture as expected but I can feel a reduction in my bump when I touch it, it’s a lot less bumpy. I am very happy, my job requires me to sit for long hours but since I started these exercises I’m a lot more mindful about slouching or straining my neck. My bump is relatively new due to my job, it started to grow around 2-3 years ago. I will continue this for the next 3 months and be sure to come back and update everyone. I never leave comments but this I was excited to share!
PS: do it in the shower daily it feels super relaxing!
I love how this gentleman said at the end of the super helpful video “Take care of yourself and someone else if you can”. I will be saying this from now on. Amazing!!!! I’ve never heard it said before like this. ❤️♥️
Beats me why there is so many dislikes...Usually you would pay for a consultation like this but this man gives advice and demonstration for the benefit of others ....Some folks are never happy...
Thank you for your support! Really appreciate it!
Let's be honest.
We didn't search for this video but this video found us. And we didn't know how much we needed this.
Thank you for making this helpful video.
I really wanted to cut my hair short until I realised I had a neck hump that made me so self concious. Thanks for this
These exercises sound so helpful and I shall be putting them into daily practice. I didn't know that there was anything that could be done about this condition and that I would just have to live with it getting worse and worse and so I'm delighted to have come across these simple exercises.
its pure bliss how this video somehow found all of us even tho we didnt search for it.
I already noticed a difference after doing this 1 time. I can’t wait to see how I will feel within a week. My neck/back pain is causing me to have sleeping problems & this gives me hope 🙏
Annnn! ILY 😭🥺
I have the same issues and indeed after 1 time it already lifted alot of pain in my neck. Deffinitly worth to give this a try!
I too!
🙊 i will try it now that you've said it cuz i trust you.
Does it work? Mine might be causing my migraines and I would like to fix it 😓
Ran through the stretches twice and I can see a difference already. I knew I had tension in my neck, these stretches were such a great relief.
I really appreciate you saying there's something one can do about the hump on the neck and giving practical and easy exercises to help this issue. Thank you so much!
Are. You. Freaking. Kidding. Me?! I already see a difference in only two days! I never comment on videos, but I had to say thanks. These exercises are amazing.
Great to hear!! So glad to hear that things are going well!! Keep it up!!
I've had the neck hump for 4-5 years. Today, after 17 days of practice, it disappeared completely, this is astonishing. Thank you a lot Doctor Hulscher !
Wow really?
Disappeared means, is it still there or vanish completely?
Wow really?
Wow what really that’s so good to hear !!
Really...
After just one day, my neck and hump are better. Just brilliant! I look forward to more videos from you, my 70 year-old body needs a general reset. Thank you.
Thank you so much for taking the time to make and post this video. Love these exercises, helping to relieve strains i've had in my neck and shoulders for years.
First exercise: 1:24
Second: 2:35
Third: 3:10
Thank uuu ☀️
Not sure how this video found me but lord knows I needed it
If you have forward head posture, rounded shoulders, DO THESE EXERCISES!!! I was suffering from severe back pain, rounded shoulders, and later on noticing I have a dowagers hump. I’ve looked at multiple videos and non of the exercises were as affective as these ones. I do these SAME EXACT exercises in the morning when I wake up and at night before I go to sleep. It’s been about 2wks since I’ve been doing this and I see/feel a HUGE difference. I don’t feel 100%, but I do feel a lot more comfortable than I was before doing these exercises. Take your time with the exercise and really focus on the muscles that are causing forehead posture and or rounded shoulders. I would highly recommend to stand in front of a mirror sideways to look at your posture to make sure your standing straight up when performing these exercises. You don’t want to be lunging forward or excessively leaning back. Another bonus that I believe really helped me out is doing a set of exercise: 10 sets of 12 reps of- variety of push ups, normal squats, and a variety of core/Ab workout. Due to the fact that rounded shoulders, a weak back, and a forward head posture is caused by having a weak back, weak core, and weak chest. I don’t do it everyday out of the week, but at least 3-4x’s a weak. Really hope this helps YOU out whoever is reading this and let’s start getting into better shape. Fuck rounded shoulders and a forward head posture. Bless up.
Absolutely amazing!! I’ve only been doing these exercises for about a week, and my neck pain is finally subsiding. Hoping in a few weeks or months the hump will start to go away. Thank you so much!!!
I'm still asking myself how youtube knew one off my biggest insecurities
I've never mentioned this in the internet and nevet talked to no one about this
Never ever has any RUclipsr asked to comment and like THIS politely.
i completely agree
I was thinking the same thing! Of course I liked
I paused the video to hit the like. Someone this polite can control my whole life.
that wasn't polite he was begging
He’s British that’s why.
What excellent exercises you’ve taught. I’m going to do them. I am always conscious of my posture and this will help it even more, thanks much! Doing similar exercises as physical therapy for my right shoulder surgery, the rotator cuff.
I did these last night before bed and when I woke up this morning, I noticed a huge difference in my neck hump. These are helpful and I'll be doing them daily. I've had shoulder problems for years and hurt it badly recently. I've been walking hunched over for a long time and didn't realize it, until a few days ago, when my shoulder was in so much pain. I'm so glad I found these exercises!! I hope more see this and do them. They'll be part of my daily life.
As a massage therapist I really appreciate when someone teaches people to be able to do self maintenance
Thank you!
How does youtube know I needed this? 🤣
I didn‘t know that there‘s a cure for this until NOW! This is a life saver! I‘m just starting today with the exercises - wish me luck that my posture gets better soon.
I've been doing the first two exercises every day for 9 months when I take my dogs for a walk in the countryside here in the south of France. I smashed the head of my humerous in a bad fall into a gully, and although had intensive physiotherapy and an operation to clear the debris, it still is obviously deformed shape and left me with a "stooping" shoulder. These exercises have done a great job...the muscles between the shoulder blades are back to where they should be and I have great posture !!! The one with the wall, I do less admittedly. But the YWTL and arm stretch is easily incorporated into my daily life. I have a long neck, so there's a tendency to stoop, especially as I'm 74.... thank goodness for your video. Not exactly the candidate for dowagers hump but a great success in post operative rehabilitation.....Thanks very much.
The second he said bad posture I straightened up so fast 😭
Me too!!!
My Dad was a chiropractor and he would have us stand against the wall to perfect our posture. We hated it as kids but now we are glad he did it
I will make sure my children read your comment!!😃😃
Thank you doc thank youuu!! You literally changed my life for better. Now i can tie my hair confidently ☺️ i have been doing this for about 2-3 weeks and i literally stopped doing it then started again then stopped and etc but it’s literally gone!!! Little more and it will be fully gone thank you doc 💘💘 I appreciate your hard work and kindness!! You are changing many peoples lives for better
Wow!! So glad we could help! Well done for keeping up with the exercises!
I am already noticing a huge difference after doing it once! This was my first day and the way I hold myself changed completely. Now, the real thing is to keep this posture all day, which is kinda hard because holding myself correctly causes me back pain. Like, it really hurts😅
I'll try to do this once or twice a day for a month and see how things go 💪🏻
Although I highly suggest doing some stretching before and after to avoid pain and discomfort!
I just wanted to say I instantly felt a difference after trying YWTL!
Great to hear!!
This exercise probably works I had a really big neck hump(I thought it was from gene) and I found this video did these exercise for more than 20 days now and I am soo happy now it is almost flat just a few more days it will be flat.... DO THIS EXERCISE I did this just one time a day for 20 days .... It is less than 5 minute.. Exercise don't be lazy guys and do this you are gonna thank yourself one day
Thank you for this motivational comment😊😊
I think u got that hump from streaming butter, right ARMY??
I'm going to do this. I have had it since I was 10 and I am 21 so I hope this disappears.
Is it flat now???
I realy need these exercises, thanks a lot for video . Best rgardes from Slovenia, EU
I love this guy he talks so gentle.. And I feel like he really likes to do these videos genuinely ❤️❤️❤️
I tried doing this exercise just now, and believe me I felt a lot better afterwards. I'm gonna try doing it every now and then! Thanks a lot!!
I remember going to a chiropractor and he told me the only way to get rid of it was to see them weekly... ended up loosing some weight and fixed my posture and bam gone, never had to go in. Glad someone is actually wanting to help and not just in it for the money. Thank you!
Best of luck with the exercises!
As a person who is in front of the computer, at a desk, and suffering from a back injury, I needed this channel today!
Glad we could help!
I've been looking for these types of exercises here on RUclips and as a newbie, these are some of the simplest and most effective exercises on here. Thank you so much!
I had been doing this for 4 weeks and thanks I have gain my normal "back bone" on it's original shape, working on PC and doing other necessary thing by siting in a chair was a pain to my back so all thanks to you I'm all fixed.
I hope you stay safe
Thank you random person that ended up on my recommended, I've always been self conscious over it and after doing the first top I noticed a difference
You just broke a generational curse that has been affecting my family since me, my mum, 4 out of 5 of her siblings and my grandma have had neck bump since forever. Thank you Sir! ✨🤣🙌
You are very welcome!! Keep it going and please be persistent!
I tried thinking of how to remember these exercises so I can just do them throughout the day. You Want The Lump? Is the best I came up with
My brother pointed out my hump yesterday and now I can't stop looking at it. Going to do this twice a day (morning and night) and update you all with results.
I've been so insecure about my neck for YEARS, and the pain that comes with it was just starting to develop pretty badly too. I did the YWTL stretch and almost cried with relief, it felt so good. Thank you so much 😭 this is the first thing that's actually worked
I don’t know why this was suggested to me 😂 but I’m grateful because I think I’m starting to have it. I always slouch. I slouched my whole life.
Thank you for this. The first YWTL really helped. I felt the tension eased almost immediately. Thank you!
Thank you so much for this helpful video ❤️
1:25 - First exercise
1:43 - Second exercise
1:53 - Third exercise
2:04 - Fourth exercise
2:38 - Fifth exercise
3:04 - Sixth exercise
Do All exercise for 30 seconds each
all my life I've been insecure about this but have never once searched it up or looked for ways to fix it and now RUclips put this on my recommendations
Same here kkk
Same here!!!
Sameeee
Yep same
Finally, an add that gets right to the point, and I don't have to listen for hours before I find out what the exercises.
I have cervical spondylosis and my therapist taught me two of those moves but im happy that there are 3 more new moves that i learnt from this video. Appreciate the knowledge thank u for sharing ♥️
Great simple , quick and effective. I can see my spine position in proper alignment after doing the YWTL positions. Thank you for sharing your knowledge 😊.
Did we all kinda just get this in our recommended....?!! And like we actually all have a lil neck hump 👀👀👀
That means we are a buffalo crowd in need jajajaja
Yes!
With cellphones and computers we'll all have this problems eventually, RUclips knows that. 😂
bruh-
It makes me feel better to know so many others have the lil neck hump too. Now we can all do these exercises and lose them.
literally my whole family has this and i didn’t know we could get rid of it omg. i always thought it was just a genetic thing
Could be, could also be “learned behaviour”. Best of luck with the exercises!!
omg, it really does work!! I never believed in such exercises , thinking that this issue can only be fixed by surgery and since my mom has it i thought that it may be genetics in my case… but, after a month I can see a huge difference!! I’m so happy:)
Thank you for the great exercises!👍🏾 I just did them for the first time today. I will definitely continue ❤️ Oh, I had to add that I can definitely feel the muscles working 👏🏽.
Only 5 days into doing the exercises , i feel like I'm walking and standing straighter . this is great, thanks you.
Do u still have a lump
I didn't think so many people would have a neck hump. I thought i was alone! And yeah this video found me ☺
Thank you so much doctor for this simple yet effective exercises.I have been doing this 5 minutes before sleep everyday about a month and the hump is almost gone.I also included chin tucks.Make sure to be conscious of proper posture throughout the day.After a while proper posture will become second nature.Bless you all!
These exercises have made a huge difference to me. I've checked multiple websites and suggestions online, but this video is the one that made the most difference. Thank you so much Jasper (& those at Milton CC).
OMG! This couldn’t have popped up in my suggestions at a better time! 😳 SPOOKY!
Same 🙌🏽😩
Omg me too! So weird haha
Ditto
Hahah same
So me and my sister were just talking about this today, I never searched or look for it on the internet. But bang.. I get this suggestion out of nowhere. Never saw any such related thing before. 😐
Anyone else thought they were the only one? #BuffaloHumpTeam 😭 😂
I’m just starting out and am hopeful these will help . I’ve become so self conscious. Thank you for these.
I just have done these exercies once and I can feel the difference. Thank you so much for sharing that.
I will try these exercises. I have slouched for years trying to make my chest look smaller. People think it's great to have large breast but it is not at all.
Girl same!!
P R E A C H . .
I agree with you Tina
Oh tina, I totally agree with you. The weight of them, the uncomfortable attention, the problems getting clothes to fit with being a different size top and bottom, the heat rash and soreness underneath, the back hump due bad posture attempting to hide them, or the sheer weight pulling you forward, the ridiculous expense of larger sized bras, cant lie on your back comfortably, or your front, I am now using a v shaped pillow as it seems to help, I'm also older now, so I dont get as much attention ( unwanted and hugely upsetting attention) as when I was younger, people treating you as an object sooner than a person, and thinking they could just grab them,and then being utterly flabbergasted when you were so offended. But mostly,being so afraid of surgery, after hearing horror stories of other poor women whose surgery went horribly wrong, causing lifelong problems or even death, and knowing that you just have to live with them. I have lost weight, many times, going down to size 8 waist, but still had 32gg breasts. I looked ridiculous, and fake boobed, that I couldn't wait to put the weight back on, at least when bigger all over, I look more in proportion. I also have this back hump thing, so shall try these exercises for the discomfort and pain there. You are so right though my dear, until they walk a day in our shoes, they have no idea how it is.
I related 100% with u on this!
Personally it’s worked for me, I just randomly did the first exercise for 10-15sec instead of the full 30 when I was frying some food. That night I noticed I could actually sleep.
Been having sleeping problems for a few years now where I would have to pile pillows in certain ways and sleep in multiple positions because my neck/back area would hurt so much and give me headaches every time I lie down. Thought it was a bad pillow but no it’s the buffalo hump.
Thought it was a coincidence but I tried the exercises again for two more days and yep it works, the hump has reduced in size and I CAN SLEEP! And it’s only been 3 days. Crazy. You don’t even have to do it for long.
Also if you don’t exercise that area regularly don’t be surprised if your arms hurt the next day. It feels like sore muscles in the first few days after a workout.
Literally came back just to thank this man. I don’t care if others don’t believe me. But the fact that I can sleep properly after all these years without all that pain is amazing. Thanks Jasper.
You make excellent videos. Right to the point, no annoying music..and it works! Thank you so much.
You're such a great chap. My sis the PA turned me onto your videos for my neck and shoulder issues. Wonderful and greatly appreciate your time sir. Very Best - Neil
Ive tried a million of these types of videos to help treat problems but they rarely ever do. This one COMPLETELY changed my posture in only a couple days of doing them! Im going to continue to keep doing them and if anybody is on the fence or too lazy to do these, give it a try for 2 days and I guarantee you'll see results. Awesome video and it really works!
Fantastic!! So glad to hear we could help! Thank you for your lovely comment!
Everyone's saying how this just popped up outta no where and they really needed it.. Same here that's so weird but Yay!
These streaches are wonderful. Helping my neck hump and my headaches. Thank you!
You're truly a lifesaver whose videos, exercises, and tips have helped me to alter not only my former damaged body but also my mindset. I now know that if I truly need to heal all I need to do is check your videos for relevant exercises on how to l reach my goals. A huge thank you for selflessly sharing with us your knowledge which helps people like me who also simply cannot afford the astronomical fees demanded by chiropractors for minor treatments, here in Germany! Thanks a lot! You are very awesome and truly appreciated! ❤️
I appreciate these exercises and not being “sold” on a gadget, etc. to improve my posture. Thanks so much!
Wow I went to the doctor for this and he was WORTHLESS. 4 mins and you’re PRICELESS. Thank you sir!
ME TOO HE SAID IT WAS FINE
It's been well over 2 weeks for me doing this exercise, I missed one day and some days I only did it once a day. Regardless I have noticed drastic changes. After the first day I couldn't feel my bone protruding, now when I touch the back of my neck it is smooth and straight. When I reach to grab neck fat I can barely tug on anything and i feel stronger and my posture and awareness of my posture has improved. I am comfortable sleeping on 1 or 2 pillows a night. Thank you for sharing this info I am almost mad I didn't start sooner. But it's better than never starting at all.
I’ve been doing this once a day for 2 weeks and after 2 weeks I’m definitely seeing results!
I can’t imagine why anyone would give this a thumbs down. I really appreciate these exercises and will begin doing them daily. Clear and concise explanation and demonstration.
Susan absolutely!
Okaayy so now I'm in lockdown with the knowledge I apparently have a buffalohump. Things just keep getting better
Thanks so much for this video. I am doing YWTL several times a day, normally after having a glass of water. The sensation is so good: I can feel the water going down my body.
The last excercise was absolutely amazing, I swear I felt something pop and then instance relief! Will deffo keep doing it!
I think i'm the only one who searched for this thing and not popped out in my recommendation like the others🤣
You're not alone!
You are not alone😂
Right. It was recommended me. All we know why...
+1 😅😆
I m also survive🤣🤣
I've never felt so grateful to RUclips Recommendations before!!
Thank you for the exercises! Very helpful in preventing the neck hump from happening and addressing an emerging hump😊
It's my first day, and the relief was instant. Thank you very much!