Fix Neck Hump with 3 Minute Drill

Hey, if you're tired of having a neck hump, or sometimes called a Dowager's hump, or even Buffalo hump, stick around because I'm gonna share three of my favorite exercises that you can do in under three minutes in order to get rid of that neck hump for good. Let's get started. Oh, and by the way, my name is Tim Fraticelli. I'm a physical therapist, and on this channel, I love helping people like you make progress towards your goals. And if your goal is to get rid of that hump in your neck, let me know by giving this video a like below. Now let's get started with the first exercise. This first exercise is called an IYTNL, just like the letters sound. We're gonna make those movements with our arms here, but our back is gonna be flat against the wall, and our head is gonna be touching the wall if possible. And if not, because if your shoulders are rounded and your head is forward and it's hard to do, you can place a towel behind your head for now, and then gradually decrease by taking the towel out as we progress. But to perform the movement, simply raise your arms up into an I, bring them back down, move into a Y, back down again, stretch into a T, squeezing your shoulder blades back all the way if possible, and then arms at your side, make an L with both arms. If that becomes too easy, you can use a resistance band. And one way to make this exercise harder is to put the resistance bands on each side and move into an I, go into a Y, you can cross arms and make a T, and then arms at your side and make an L. Performing this exercise 10 to 15 times in sequence or through each letter is fine to do. You can do that three to four times a day. This next movement focuses on thoracic extension, and I love using a foam roller. They're like 10 bucks on Amazon, but if you don't have 10 bucks or Amazon, you can use this towel, just similar job. But today we're gonna use the foam roll just to demonstrate. So you'll place it in a position where you can lay on it just where your shoulder blades meet and support your head. And when you support your head here, you can keep your knees bent and work into thoracic extension. Now hold that for one to two seconds and bring yourself back up and then work back again, one to two seconds. And you'll progress this exercise 10 to 15 times. The thing that I like about a foam roller is that you can move up and down a little bit and target an area that feels a little tight. And you might even get a little pop or crack, just like I did right there. Hey, before I show you the third exercise, can you do me a favor and give this video a like if you haven't already? It shows me that you've enjoyed this video so far and I really enjoy making these videos for you. So if you would like to see more of these videos, be sure to hit that subscribe button as well. All right, and now for the third exercise, which may very well be the most important exercise, and that is a chin tuck. Now to perform this chin tuck properly, you need to sit up straight, squeeze your shoulder blades back and give yourself a double chin. So it looks like that. It's not that motion. It's a small, small neck flexion motion. So when you perform this movement, aim for 10 to 15 repetitions, repeating this three to four times a day. All right, so there you have it. Three of the exercises that I recommend for getting rid of that neck hump. If you have questions on these exercises, please let me know in the comments. I read all of your questions. I really appreciate you guys and I enjoy making these videos. So let me know if you enjoyed this short form video by giving it a like below. And if you want more videos like this, subscribe to the channel and be sure to watch this next video that I'll go into even more detail with more exercises on how to fix that forward shoulder posture and neck hump. We'll see you in that next video.