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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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.

If you enjoyed this video I hope you consider subscribing to my channel.

BE SURE TO ALSO WATCH:
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