Here's a 3 minute drill for fixing neck hump (or Dowager's hump or sometimes called Buffalo hump).
Foam Roller I Use: amzn.to/3lz0Rt3
Resistance Bands I Use: amzn.to/3AgyYd9
Have you ever noticed in the mirror or in a photo of yourself that you have a slight hump at the back of your neck? This hump is often called a “dowager’s hump,” and it’s extremely common.
This three minute drill is a great way to help fix the poor posture that leads to a neck hump.
0:00 Intro
0:25 IYTL
1:27 Thoracic Extension
2:27 Chin Tuck
What is a dowager’s hump?
The literal meaning of the term “dowager” is a dignified elderly widow, but you don’t need to fit this demographic to have a neck hump.
In fact, the main cause of dowager hump isn’t age, sex, or widowhood but poor posture. As long as you have consistent poor posture, you could develop a dowager’s hump - whether you’re young, old, male or female. And that hump will certainly make you look older.
Cause of Neck Hump: Poor Posture
As unsightly and frustrating a dowager’s hump can be, it all comes down to posture. - When our shoulders round forward it can exaggerate how far forward or head goes and if we are not mindful of bringing our shoulders back then what happens is an exaggeration of the kyphotic curve that naturally occurs at the thoracic spine.
And over time our body adapts to this extra pressure in this area by depositing adipose tissue or fat tissue just at the base of the neck around C7 that bony prominence as a way to protect the spine. And it can become a compounding cycle if we don't address it early, making it even harder to fix down the road.
The good news is that, in most cases, poor posture is reversible. By correcting the cause of the problem (your posture), your body will adjust and you’ll notice the hump decrease and eventually disappear.
But when it comes to physical therapy, good change is gradual change. Through a steady progression of consistent exercise, you’ll cultivate correct posture in your body and eliminate your neck hump.