Tag Archives: dowager’s hump

Prevent Neck Hump

Do you want to learn how to avoid the lump on the back of your neck?

This post will teach you a very simple exercise that you can do to flatten your neck hump to prevent stiff neck and possibly even premature ageing. Much of your success depends on how severe your neck hump is to begin with, how active you are and how willing you are to continue this easy daily routine. You need only five minutes a day.


Neck Hump is Not a Dowager’s Hump

A neck hump is the fatty lump you see developing at the base of your neck. A Dowager’s hump is the mid back curvature that develops in a disease called osteoporosis.


Flatten Your Neck Hump

Step 1: Find an old towel and roll it up into a sausage (about 2-3 inches wide)

Step 2: Lie down on the floor and place the towel on the floor at the apex of your posture (the point where you round the most). Usually shoulder blades

Step 3: Keep your knees bent and roll back down over the rolled towel. Is your head quite far from the floor? Then you might need to try Forward Head Posture Correction first.

Step 4: Reach your arms up into the letter ‘V’ position or the letter ‘T’ position if this feels too far.

Step 5: After 60 seconds, roll off the towel to your side and let your back recover for 30 seconds and then sit up.

Step 6: Work up to 5 minutes on the towel. 1 minute daily the first week, then 2 minutes the second week until you can do 5 minutes.







Forward Head Posture Correction

Forward head posture is the leaning of the head relative to our shoulders. It’s not the same as a Dowager’s Hump.

A Dowager’s Hump is something we see between the shoulder blades and it is a result of a disease called osteoporosis, where the person has actually fractured some vertebra in their spine giving them a wedged posture. That is a real Dowager’s Hump.

The neck hump associated with forward head posture is the posture we often think our mothers have. The fatty hump is the body’s way of protecting a vulnerable area. As the head comes forward, the body lays down more fat in this area to protect the spine.

Naturally life tends to pull us forward. Everything we do-reading books, working on the computer, writing, washing up, running a bath, washing our hair. We are always leaning forward.

The more pronounced the forward head leaning, I believe the more devastating the health effects. As your head begins leaning forward, your spinal cord (the nerves) and arteries to the brain become stretched and taught. This is a little similar to over-stretching a garden hose and watching the water flow become restricted. If the nerve and blood supply to the brain is altered with forward head posture, it isn’t too hard to understand how our health may decline. I have seen thousands of patients over a number of years and I have found the ones with more pronounced forward head leaning are usually the ones on a cocktail of medications.

Forward Head Posture Correction

If you watch some my head and neck videos you will see how I demonstrate the chin tuck exercise. The Key is to feel your posture lengthen as you do it.  Feel the weight of your body over your big toe, your little toe and your heel. Those three points should be holding the weight of your body equally. Don’t lean back onto your heels or up on your tip toes like you are wearing heels.

As you go up into a tall posture, you are going to tuck your chin in. Not looking down but sliding your chin backwards to bring your earlobe back over your shoulders. Breath in, go tall and tuck your chin in. Some of you may be so stiff, your head doesn’t seem to move at all. If that is the case and you are older, you will probably find you have more stiffness and need to use a wall to help you or may benefit from a Posture Analysis before you start exercising. If you have to lift your chin to get your head to touch the wall you have already got fairly advanced forward head leaning and you probably need to see a health professional to get the joints moving again before you can do this exercise.

I can not stress how important this exercise is to good ageing and overall well-being.