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  • - Hi, I'm sure some of you

  • know what I'm talking about

  • if I talk about a buffalo hump or a neck home

  • or a Dowager's hump,

  • and it's essentially a hump

  • that you can have at the base of your spine.

  • And all it is

  • is it's a deposit of fatty tissue,

  • but it's laid there to protect the spine.

  • And the reason why the body has laid that fatty tissue there

  • is because people have got faulty posture.

  • So they have rounded shoulders,

  • they have the chin sticking forward,

  • there's too much pressure going on on this area here,

  • and that can give you a buffalo hump or a neck hump.

  • Now, the good news is there's something

  • you can do about it,

  • and I'll give you three really simple

  • and very effective exercises for you

  • to help you with it.

  • It shouldn't take too long,

  • it's persistency, that's the key.

  • But the first thing you need to do is sort out your posture,

  • so make sure you're nice and upright,

  • shoulders back, chin in

  • so you don't create that constant tension

  • on this area there.

  • Also, before I continue with the exercises,

  • I really enjoy making these videos for you,

  • but if you could just help me out

  • and just like it or comment in the box below,

  • I really, really would appreciate it.

  • Okay, so the first exercise is a YWTL exercise,

  • and essentially what we're trying to do

  • is to stretch out,

  • straighten out the whole thoracic spine,

  • so from the top to the bottom.

  • And it's very, very simple,

  • so what you do,

  • you raise your arms in the air,

  • hand, palms facing forward,

  • arms in the air,

  • and you really pull your arms backwards.

  • Keep your elbows straight,

  • pull your arms backwards,

  • and hold this for about 30 seconds if you can.

  • And then, from the Y position,

  • we go to the W position,

  • so this is W position.

  • So you pull your arms back

  • and make sure your elbows are pointing down,

  • and the same thing,

  • hold this for about 30 seconds.

  • Now, after 30 seconds,

  • you spread out your arms,

  • elbows, your palms still facing forward.

  • So you make a T, YWT,

  • So again pulling your arms back again,

  • and 30 seconds,

  • and then we're going down to the L,

  • elbows in the side,

  • arms out, and really pull your arms,

  • your forearms back.

  • And that's an L position,

  • and again hold that for about 30 seconds.

  • So that's exercise number one, YWTL.

  • Really good exercise

  • to get rid of that Dowager's hump

  • in the back of your neck.

  • The second exercise I like to show you

  • for the neck hump,

  • the buffalo hump,

  • very effective as well.

  • Simple again and effective.

  • What you need to do is place your hands behind your back,

  • grab your wrist,

  • pull your arms,

  • straighten your elbows and pull your arms back

  • and make sure you squeeze your shoulder blades together.

  • And then you tilt your head back

  • and you hold this for about 30 seconds,

  • and whilst you're tilting back,

  • you're breathing out (exhales).

  • My final exercise to combat the neck hump

  • or the buffalo hump

  • is probably one of my favourites.

  • Simple exercise to do,

  • all we need is a wall.

  • So make sure in this case with the right arm,

  • slide the hand up on the wall,

  • make sure it's nice and high.

  • Don't do it here,

  • make sure your arm's really high up,

  • and then what you need to do

  • is you need to in this case right arm's up,

  • I'm gonna turn to my right

  • and I'm gonna tilt my head backwards

  • and let it rest here for about 15 seconds

  • before I come back again.

  • And again, turn to the right

  • and tilt backwards and hold this for about 15 seconds.

  • And make sure you don't get dizzy,

  • be careful with this,

  • but it's a really, really, really good exercise.

  • That's one side,

  • and obviously you need to do the other side as well,

  • so left arm up,

  • and I'm turning to the left,

  • and I'm tilting my head backwards,

  • and hold this for about 10 to 15 seconds.

  • Really good exercise,

  • probably one of my favourites,

  • and it very specifically targets that area of your neck

  • where you have that bit of a hump.

  • Often, people who experience a neck hump

  • or a buffalo hump

  • also experience a bit of neck pain as well.

  • I've done some really nice videos,

  • good videos for you on neck strategies,

  • really effective neck strategies,

  • so check out our channel,

  • our YouTube channel,

  • and you can find the video there as well.

  • I love making these videos for you

  • and I would really appreciate

  • a little bit of support for you

  • if you could just like or comment

  • or subscribe to the channel.

  • I would really, really appreciate it.

  • Anyway, take care of yourself,

  • take care of someone else as well if you can please,

  • and I'll see you next time.

  • Bye for now, buh-bye.

- Hi, I'm sure some of you

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How to Fix a Neck Hump at Home (FAST) | With FREE Exercise Sheet!

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    KERRY 發佈於 2022 年 11 月 12 日
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