- Have you developed a neck hump or
a Dowager's hump,
or a Buffalo hump?
It's all the same.
Then rest assured, you're not alone.
It's a very,
very common problem affecting women
more than men.
And poor posture is a big contributing factor.
With us looking at our phones all day long,
or computer screens,
placing a lot of pressure on our necks.
But you know what the good news is?
It's completely reversible.
It won't be as quick
as this.
But stay tuned for some really,
really effective exercises.
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- Okay.
Let's start with these four super effective,
and really simple exercises that you can do anywhere.
There's no equipment needed.
All you need are your arms assigned to you,
to help you get rid
of the hump.
So exercise number one,
what you need to do is,
stand straight
put your hands up in the air,
hand palms facing forward.
And all you need now,
is you create a 90 degree angle,
between your body and the arms.
So, we have 90 degree angle here.
In this position,
what we're going to do
is we're now going to
pull our elbows backwards.
And on top of this, what we're going to do is
now tilt our hands backwards as well.
So pull our arms backwards, tilt our hand backwards.
You can already feel this
in the area where your hump is.
I guarantee you that.
So, you hold this now
for about 10 seconds and
repeat this three times.
And what you can do to accentuate this even more,
is you can tilt your head backwards,
and by tilting your head backwards,
you're pushing the hump back-forward, essentially.
You're flattening the hump again.
So you do this,
make sure you don't get dizzy.
Hold this again for 10 seconds,
and repeat this about three times.
You can do this throughout the day.
So, the first exercise,
really good exercise
to help get rid of the hump of yours.
The second exercise, we're going to do
is called the standing swimmers.
Now, what you need to do for that
is place the back of your hand
in a small of your back.
So, that's how we're gonna start.
Make sure we pull our shoulders backwards, here.
And then what we're going to do is we are going to
now
extend our elbows.
So, we straighten up our arms,
hand palms still,
the back of our hands facing forward.
We're gonna go all the way through the top and
pulling my hands as far back as it possibly can.
Now up here,
it's gonna be a bit impossible to keep this position.
Our hand position,
when we raise our hands,
our arms,
up to this level.
So, now we're gonna turn our hands facing forward,
all the time,
ensuring our hands.
We pull our hands back
as far as we possibly can.
They're going all the way to the top.
All the way to the top.
Yeah.
All the way to the top.
Hold that.
Keep your arms straight.
Yeah.
Okay.
And then we hold this again,
for a few seconds.
So again, we start off with the,
the back of a hand
in the small of our back, we straighten up the elbows.
Make sure the back of a hand's facing forwards.
Then we go about,
45 degree angle.
We turn our so hands,
so our hand palms are facing forward.
Always ensuring that we pull our arms as far back
as you possibly can,
come all the way to the top.
And you'll definitely feel that.
Just below the hump,
and the hump itself,
the higher you get with your arms.
So exercise number two,
you can do.
And again,
you do about 10 repetitions
and you repeat this three times and
you can this throughout the day.
The third exercise,
we're going to do
is called arm lift off.
Simple exercise,
but again,
very, very effective.
And all you need to do for that
is place one hand,
the back of your hand,
the head,
the other hand, the back of your hand,
in the in the small of your back.
And all you now,
is you move both hands,
simultaneously away from your body.
And you hold this again.
If you can for about 10 seconds.
And then come back again.
Yeah.
So really move your hands back.
Make sure your elbows are pushed back as well.
Hold this for about 10 seconds
and move forward again.
And the same thing, hold this
for about 10 seconds,
especially the top one,
important.
And you're straightening out
your whole thoratic spine,
So, the area between your shoulder blades,
including
the hump as well.
So if this gets a bit,
obviously too much,
just change your hands around.
Put your other hand on top and
put your hands away as far
as you can.
And make sure your elbow,
you push your elbow really far and
backwards as well.
And again,
once you have to position,
you hold the position for 10 seconds and
you repeat about three times.
Okay.
And the last exercise you can do is you need
a window seal,
or maybe you can use the bar,
if you have a bar in your kitchen,
or maybe you can use standing desk.
Something which is perhaps a little bit higher.
And what you do then,
is you place the back of your hand
on top of the window seal.
Both arms on top of the window seal.
Yeah.
And then you bend your knees.
So your arms come up,
don't go too much forward.
Try to stay nice and upright.
Come as far down as you possibly can.
And you definitely will feel this between
your shoulder blades now and
where hump is.
Yeah.
Your hold this position again,
for about 10 seconds.
And again, to accentuate,
what you can do is,
tilt you head backwards.
Make sure you don't get dizzy.
Tilt you head backwards.
Hold this position again,
for about 10 seconds and
repeat three times.
And again,
by tilting your head backwards
you're effectively flattening your spine
and reducing the neck hump.
So, there you have four,
really effective exercises
for you to do anywhere.
At home or at work.
Wherever you want to do it.
To help to reduce the neck hump.
I hope you've enjoyed this video.
I hope it was very useful for you as well.
If it was,
please don't hesitate.
Let me know!
Just leave a comment in the box down below,
or give me a thumbs up or
subscribe to my channel.
For now,
I'd like to say,
thank you very much watching this video.
Take care of yourself.
Take care of someone else as well.
Please, if you can.
And bye for now.
Bye-bye!
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