- Hey everybody, it's Dr. Blake
from Dr. Adolph and Kalkstein.
In today's video, we're going to show you
how to get rid of that hump,
that upper back hump that you see people
so many asking me about.
So we'll be right back with the three stretches
to start get you working on that hump.
(upbeat music)
Hey guys, welcome back.
So, we're gonna go over this commonly asked question.
I sit at a desk.
I've got this hump back here.
I get called out at it all the time
that I've got poor posture.
It's true, I've been a student for 10 years.
Either way, we're gonna show you some things
that you could do to help fix it.
Now, if you guys don't know what I'm talking about,
it looks like this.
So, these are gonna be the three stretches
and we're gonna start to work on some of that stuff.
First, we wanna do, what happens
with that Dowager hump is it's, as you saw in the picture,
it's a head-forward posture.
So, we're gonna bring our head back.
And there's a couple things we wanna do first.
First of all, we're gonna stretch out our chest muscles.
We're gonna stretch out our pecs.
So all you're gonna need is a door jam for this.
So you're gonna take your elbows at 90 degrees,
step one foot in front of the other,
keeping our neck neutral.
So don't let your head fall forward.
Keep it upright, and then lean in and stretch your pecs.
We're gonna hold this, you know, 15, 20 seconds.
Hold it for almost 40 seconds.
You can just lean in.
Every time you feel that your muscles relax,
lean in a little bit further and a little bit further.
And what you can do is you can play
with where your arms are.
Start at that 90 degree mark there,
and if that's easy, kinda bring your arms up
a little bit higher and stretch it out.
And then you can even go below 90 and see if you can get
a little different angled stretch right there.
So that's the first thing we're gonna do,
that pec stretch.
The next thing we're gonna do
is we're gonna work on an upper back stretch.
So what I like to do,
this is like my favorite golf stretch
to gets warmed up for golfing,
but it's awesome for this Dowager hump 'cause it helps,
gives us nice extension in our upper back,
'cause we're flexed too much.
So we're gonna need something high to hold onto here.
I like it 'cause I can grab onto the golf cart
when I'm doin' this on the golf course.
But you can just grab onto a wall
or hold onto the wall up here.
You're gonna a nice wide stance,
your butt's gonna go back.
And again, keeping our neck neutral,
we're gonna sink down our upper back.
Again, don't let your head drop down.
Keep your ears in line with your shoulders here,
and then breathe.
(exhales)
And after 10 or 15 or 20 seconds, sink further.
(exhales)
And then sink further.
If you guys have shoulder problems,
it hurts for your arms to go up over your head,
you can keep your arms a little bit lower to start with
and then really work on gettin' your butt back,
gettin' a nice wide stance and then sink it down.
(exhales)
So that's a really nice stretch
to get a lot of T-spine extension.
The last thing we wanna focus on is that forward head.
So what we're gonna do is we're gonna do chin translation.
So what this looks like is if you were pretend my ears
or my jaw are on a railroad cart,
it's gonna go straight back like a cobra strike. (hisses)
That was stupid (laughs).
Straight back like a cobra strike.
So we're gonna go straight back.
So it's not up or down, it's straight back.
This is also an exercise you can do at work.
I do it in a car when I'm sittin' there
at the traffic light stop.
Looking over at them doing my cobra strikes.
You know, working on my posture in the car that way.
So just go straight back, right.
Now once you get the hang of it,
put two fingers behind your head
and do some light resistance.
Let me go this way so the camera can see.
Just two fingers or your palm behind your head here.
And go straight back and just resist it with your hand.
Do some isometric contractions.
Okay, work your way up to 20 reps with that one
with isometric contraction.
Once 20 reps is achieved
with just doing your hand as resistance,
you can throw a band around your head.
And we're gonna show you guys that in the next video.
So if you guys start doing these three exercises,
these simple stretches,
you'll take less pressure off your neck...
You'll take more pressure off your neck.
Take pressure off your upper back.
Certainly release some tension headaches
in that poor posture, some of that Dowager's hump.
If you guys have any questions about neck pain,
back pain or headaches, leave a comment below.
And I look forward to seeing you guys on Friday, bye.
Hi everybody it's Dr. Blake, Jonathan and Ashley.
And we're excited to introduce our Fast-Start program.
It's an entry level, foundational program designed
to focus on three key areas.
Your core and your hips and your shoulders.
What this program is designed to do
is take someone from a beginner level,
who's never worked out and they wanna work out
in the future, but they gotta have that good foundation
there in the beginning.
So that's what this program is designed for.
There's two levels, a standard level and a pro-help level.
You got Team Jonathan, Team Ashley working on the pro level.
So if you guys are interested
in this limited release program,
leave your name and your email in the description box below.
There's a link down there, click on that.
And you can sign up there and we'll let you know when
it becomes available.
It's, again like I said, a limited release.
It's only happening in January of 2018.
- Looking forward to working with you all.
- And we look forward
to helping you achieve your movement goals for 2018.
(upbeat music)