How to Get Rid of a Neck Hump | 3 Exercises That Actually Work

Are you noticing a neck hump, dowager's hump, or buffalo hump at the base of your neck? In many cases, it's not just about fat buildup—it can also be related to poor posture, muscle tension, reduced mobility, and long hours of sitting. In this video, I'll show you 3 simple neck hump exercises that can help improve posture, reduce muscle tightness, increase mobility, and support better alignment of your cervical and upper thoracic spine. These exercises are easy to do at home and take only a few minutes a day. When performed consistently, they may help reduce the appearance of a neck hump, improve forward head posture, and relieve tension in the neck and upper back. In this video you'll learn: • what causes a neck hump and dowager's hump • why poor posture contributes to a buffalo hump • how muscle tension affects your upper back and neck • how to get rid of a neck hump naturally • the best neck hump exercises for posture correction • simple neck exercises you can do at home • upper back exercises to improve mobility • how to improve forward head posture • daily stretching techniques for better posture • when these exercises may help and when you should see a doctor ⏱ Chapters video 00:00 Why a neck hump develops 00:24 The real cause of a dowager's hump 01:21 Exercise #1 05:58 Exercise #2 07:01 Exercise #3 #NeckHump #DowagersHump #PostureCorrection #NeckExercises #ForwardHeadPosture ⚠️ For educational purposes only. This content is not medical advice, diagnosis, or treatment. Always consult your healthcare provider before making medical decisions or starting any treatment, exercise program, or dietary supplement. Dr. Sergei Dlin is a licensed physician in Russia.