hello I'm Dr Paula Moore the chiropractor showing
you today how to prevent neck
hump is not a dowager's hump and for the
difference between the two please watch
my video forward head posture (see description below) today
we're going to talk about how to correct
neck hump which is the fatty hump that
develops at the base of the neck from years
of very poor posture a bit of slumping
with a bit of head leaning so that's the
lump that we're talking about correcting
today you'll need a a simple towel from
home doesn't have to be white and you're
going to roll it up into a sausage and
the sausage is going to be about two and
a half inches thick okay you're going to
place the role in the apex or the
greatest point of your poor posture it's
usually about mid shoulder level bra
line for women you can hold it with both
hands
or you can place it down the mat of
the floor we don't want to be doing this
on the bed you need something solid
place it at the apex of your curve lie
back over the roll knees bent head
touching the floor now if your head
feels like it's miles from the floor and
you have to lift your chin up to get it
to touch then this posture is already
developed quite a bit on you you may
need to see a health professional before
you're able to do this exercise I then
like to take my arms and stretch them
way up in the letter V position okay if
your arms are a mile from the
floor start with the letter T okay
you'll find that alot easier you can
work up to getting your arms here and
after several weeks of doing this you
can flatten your legs so you've got a
great big stretch right through the body
I tend to link
my fingers and really stretch bring the
arms down really stretch feel the
lengthening in your spine and you may
even want you to settle down and do some
breathing and relaxing this is a
wonderful way to meditate by the way
you'll work up to doing just 60 seconds
that may feel like a lifetime when you
start this but you don't want to do more
than that
when you come off it roll off it to the
side give your body 30 seconds to adjust
and then sit upright you'll work up to
five minutes one minute every day for
the first week then up to two minutes
every day and three minutes by the end
of the month you should be up to five
minutes every day don't rush this
because you get too sore and you'll be
put off it okay great so let's look at
intermediate after you've been using the
towel successfully for a month you're
going to go and purchase a pool noodle
these usually come in a very long form
and you can get them at home base (home depot) b&q (UK)
probably on eBay use a simple bread
knife and cut it into about a foot in
length depending on how wide you are
this is a lot less forgiving than a
towel so this really is for those who've
been working on their posture and their
neck humps for a month again we want to
place it in the apex of your curve or
holding it down on the mat roll over
that and you want to place it just where
it's right not too low
that's your low back and not too high up
by your neck right where you're slumping
the most bent knees head touches you
want to allow your chin to tuck in and
stretch your arms right up and you'll
feel the difference this is much harder
than the towel after you've been doing
this for a couple of weeks you can
flatten the legs again so you get a
great big stretch the arms are either in
the V position or the T
if you're finding they're too far away
from the ground to start with and again
more stretches after you've been doing
that and built that up to sixty seconds
roll off let your body
readjust for thirty seconds before you
get up and again you will work up to
doing that for five minutes after you've
been doing that for about a month you
can go right up to about ten minutes and
that can be done every single day that's
combined with my forward head posture
exercise (see description below) will really help you improve
your posture and get rid of that ugly
neck hump good luck and send me any questions
that you have ask@posturevideos.com
don't forget you can also pick up a free
chapter from my book abundant health (no longer available)
thanks for watching