Hi folks, I’m Bob Schrupp, physical therapist. Brad Heineck, physical therapist. Together we are the most famous physical therapists on the internet, in our opinions of course. Yeah, by the way our subject today Brad is how to get rid of neck hump with a sock Oh boy, isn’t that intriguing? Huh? Yeah? We have a sock right here Not just any sock, but a rolled-up sock. That’s right a rolled-up kind of solid socks Yeah, okay Well, we’ll get into this trick in just a little. Before we do please if you are new to our channel Please take a second to subscribe to us We provide videos on how to stay healthy, fit, pain-free And we upload every day. Also go over to Facebook and “like” us because we give away stuff and we like to be liked I didn’t say it, Brad. You were ready for me to say it and I didn’t say it. So all right, so neck hump it’s that big bump you see on some people right here And so often actually it has a little bit of a fatty deposit, and it’s called dowager’s hump Dowager’s. Like from a Doctor Dowager? I’m sure it is, what else would it be but Brad’s already putting the neck in the position, and he’s showing you what is forming that bump. So if you go down, There’s seven cervical vertebrae and the seventh one is often the one that’s the most prominent one. It’s sticking out that little bump on the end called the spinous process. So kind of like this There you can see that bump right there sticking out. It’s close enough. So what we’re gonna do with the sock is we’re gonna provide a counter pressure right there Right on that hump to help correct that and move it back into place again There should be a little bit of an arch in there But it’s obvious and everyone’s seen people in public or whatever with that posture you may know someone, you may have yourself So how could we correct that, or better yet How can we stop it from happening in the first place? So you can do some of these exercises that prevent it if you start heading that way already. So I took a sock. Actually, a pair of socks here. I guess that’d be two, and I rolled up the first one and I just took the second one and I rolled it over the top of it So this one rolled this way and on this one I rolled right over the top. Is this how you keep your socks in your drawer or do you do the other method? I just throw them in there All the same color, don’t worry about matching. I think I’m good today, so you got a nice solid sock here And now this is gonna provide the counter pressure, so you’re gonna need to be This works well for me in my car now I’m not gonna recommend that you do it while driving no But you can do it as a passenger or you can do it before you start driving is do some of these exercises With the sock in place. Now we don’t have a high enough chair to do this to simulate the driving, so what we’re gonna do is we’re actually gonna take a chair, and we’re gonna take a foam roller You want to do it Bob, yeah I’ll do it. By OPTP. So if you have a chair that’s tall enough, back that goes To your top of your shoulders you could use a firm chair It’s not gonna work in a soft cushion chair it has to be a firm chair Or you can use a foam roller like this, and we’re gonna show you exactly how to do this So you put it right in place here right at C7 there and I’m gonna do some chin tucks While it’s in place, and it really feels good, to be honest with you This is my treatment I do in my car every day. I’ve seen him do it I actually drive with this in place. Right, my kids ongoing joke is you know we get in the car, my sock’s not there I’m going where’s my sock. The kids know I won’t leave until the sock is found. I’ve seen him use a glove Yeah, I’ve done a glove and I’ve done everything. So you do chin tucks But also if this isn’t in the way You can actually do some extensions that way and you can do some side bending Back and forth, all that while keeping that sock in place and working on it And if you notice Bob’s shoulders are back the whole posture thing is being attempted to But people are gonna wanna know, what 5-10 repetitions at a time I’d say you could do 15 to 20. It’s just one of those things that feels really good And you almost can’t get enough of it. So obviously if you don’t have that another way to do this is just on a hard surface. You could do it on the floor, so carpeted floor is desirable Tile would be tough. Yeah, but this is not a floor obviously, but we want to show you just so you can see it This is a fairly hard surface, but same thing I can put it right in place here Now, it’s right on C7 again, and now I can do my chin tucks with this in place It’s right in here. You probably can’t see I suppose. If you rotate your body a little bit here And you could do a severe side bending this way too Brad It feels really good. I almost want to have you try it but I guess we’ve taken our time. I’ll do it, but we might need more time for everything. All right next one Brad This would be a really aggressive one Because this is gonna work on a couple things all at the same time We take our foam roller, you want to take the softer one, and that is a little more comfortable So Brad and I are big fans of this foam roller. It’s a little bit softer. It’s by OPTP. It’s down in our list below. People really like this one And they look nice, it’s a win-win situation I always have trouble getting on this thing a little bit. Don’t don’t worry about it Bob They’ve got time. This is good not only for Now this is pulling the shoulders back, stretching getting the neck a little bit of a stretch, too But I’m gonna go ahead and put the sock in place along with this. I’m too far down aren’t I So you want to get the roller so that your head can rest on the roller and Bob’s a tall person. If he can do it pretty much anyone can. This is aggressive. Lost my comb there. But this just laying here Now I’m not only stretching this part, but I’m also stretching that bump I’m working right on that bump, so this is just a real easy one to do For some of you you probably won’t be able to get your head down, right So shall we show them a little trick. You can use a small pillow They do make a nice little arch that fits on here and stays right there works really nice. Yeah, actually it does. Good starter thing and again you can just lay here This is often recommended for people who even have the hump in the mid back If you’re having trouble with that a thoracic outlet syndrome a lot of times they recommend I like to just lay on this After I work out just to relax And things just fall and I don’t think I have the hump yet But I want to maintain so I don’t. That’s right. I would confirm that you don’t have the hump Brad. You’re doing fine The other thing you can do without this is put this down here I’m gonna bring it out again, and you can lay down on it again And I’m gonna put it in place and now with this in place, I’m gonna do my snow angels I’ve got my arms out to the side, my elbows are down, and I’m going back and forth like this So I’m getting some strengthening now. This is what it looks like from the top I’m doing some strengthening and I’m getting a counter force on that C7. You don’t have to go out in the snow bank to do this. Right at home is just fine If you want to you can. You can do that if you got that climate if you have trouble getting the neck all the way down you might just use a thin pillow to start or You could use another sock or rolled towel Bob and I we like to keep things simple So you don’t have to go and buy something every time you turn around, unless you want to that’s fine Do you want to show just one strengthening one Brad? Nope I don’t want to. Just kidding. Yeah, I’d love to. Should we start with the typical scapular retraction? So if you got some bands, stretch band exercise band. We’re big fans of we decided to pick a band that we’re going to endorse and this is sank band We’re not paid by them But we’ve got those down below because they’re really good quality bands and the price is right He’s squeezing his shoulder blades together And that’s helping strengthen the muscles that keep you from going forward like this. I’m always like, why do I do this to myself? I think bring my sternum out that way and my shoulders back and you can really feel that extra Stretch but not this. Back like this. If you’re doing it in bad posture, it’s not going to help you It’ll exaggerate it I’m not kidding. Don’t worry about people watching if you had your health, you don’t have to worry about it unless your kids are your wife or your spouse is watching you. The thing about this you can do lots of repetitions. I mean you can honestly do 50 of these It’s a postural muscle. There’s a toning muscle. So it’s not one you’re bulking up. It’s one you want to really do Do you want to go like this and then even down. I wanna tell you if you have never done this before and you can go 50 of them, you’re going to be sore the next day. I agree, you’re not gonna start off with 50. Now obviously I need to come in this way so I’d have so much resistance and then that’s what you were talking about? Yeah. I like to call it the hitchhiker, and this not only works at postural, but it gets a rotator cuff muscle as well and this one is hard to do. I’m not going to get 50 of these. I’m gonna do about ten and Then why don’t you finish with one last one Brad just point down low and kind of get the lowest of the lower muscles. And then we’re thinking about going down and you get the lower traps which is a nice muscle to promote. Good postural muscle too. Down you can see my shoulders. Tell them about the scapular thing where we put them into your back pocket right He’s trying to picture in his mind, he’s trying to Squeeze the shoulder blades and push him downward, so they’re going down into the back pocket It’s a weird thought, but that’s what you want to be thinking about, is taking the shoulder blade down into the pockets. That imagery thing can really be helpful with getting the right motions. All right Brad. I think we’ve done enough. We’ve done enough to confuse these people, let’s give them a break They can go work on these exercises. And remember we can fix just about anything with a sock no we can fix just about anything except for that broken heart. But we’re working on it. The sack is about the size of a heart though. If we get a red sock. That’s true Yeah, we’re going right direction Thanks.

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Dennis Veasley

100 thoughts on “How You Can Get Rid of Neck Hump With a SOCK. Dowager’s Hump.”

  1. I love you guys. I feel like you guys are in my better shape than me and I'm only 26. My knees and hips always hurt. And I've had a herniated disc in my back already.

  2. I lost 50 lbs last year and my hump FINALLY went away completely! I tried everything and it never worked. But I never tried this when I did have it. But weight loss can eliminate it! It’s crazy.

  3. I have a small.hump too. I think its partly from crappy posture but also working as a bartender. Im.always looking down grabbing bottles, glasses, or ice.

  4. I'm 41 had a hump for years n years now and it's quite severe. Anybody any idea how long it takes to see results?

  5. 9:00 that exercise is actually proper form for wide grip seated rows, squeeze the shoulder blades together, form the mind muscle connection and your posture will be literally spot on and you'll have a thick upper back.

  6. Hello Guys
    I need help I had a stroke and haven't been able to get
    Get the right help and lost
    All movement from neck
    Down
    Had M.R.I and C.T. and nothing found
    Please let me know what to do

  7. I didn't even know I had one until I got a pixie cut a couple months ago. Now I'm super insecure about it and I dont have hair to cover it any more

  8. Oh wow! This does feel amazing. I'll need a pair of socks for my bag, my car, and my bedside table now.

  9. But it wouldn’t make it bigger? Gaining muscle?
    Curious because I have it severely. I’m talking huge fatty deposit so much so there’s a dark line it creates on the top.
    Hate it

    My biggest insecurity aside from of course all the weight I wish I’d lose all over but that’s another video 🙄😤💀

  10. Thank you both so much. I’ve been taking Prednisone for a year and a half. It’s painful. Anyway a chiropractor might help with adjustments? Thanks

  11. A dowager is a widow with money. Just so you know. I have the hump but still have a husband and no money! Haha!

  12. Pool noodles are just the right size and don't roll around like socks. Itd be nice if you turned your back to us and pointed at c7. That'd be a hard spot to put a sock.

  13. You guys are great! My hubby was told he has a crocked tail bone. His lower back is always hurting him. How can he mend this problem?

  14. Please note that a pituitary tumor can cause a hump back neurosurgeon kind of accidentally discovered that my wife had a pituitary tumor… when he had her scanned her for spinal damage after an accident he spotted the tumor which he already suspected due to her classic humpback …according to him the humpback is fairly common symptom of certain people with these tumors, In my wife's case it was really getting bad! Killing her without her even knowing! In fact she felt wonderful because her body was making cortisol like crazy …So I urge you BEFORE you go trying to exercise away a hump back? Make SURE it is not a pituitary tumor! And psst! It is exactly the kind of thing a GP would easily miss on routine exam! IF you do have the odd humpback feature and maybe high BP and overweight ? Worth pestering doc to eliminate this as a possibility! It IS treatable via surgery it took tries to remove my wife's tumor …but it worked! She is alive today because he spotted it! A pituitary tumor causes symptoms in 3 different ways, which are discussed below: By producing too much of 1 or more hormones. Growth hormone. The symptoms depend on a patient’s age. In children, before the bone plates have closed, increased growth can cause gigantism, which is excessive body size and height. In adults, increased growth hormone causes acromegaly, a syndrome that includes excessive growth of soft tissues and bones, high blood sugar, high blood pressure, heart disease, sleep apnea, increased snoring, carpal tunnel syndrome, and pain, including headaches. Thyroid stimulating hormone (TSH). Too much TSH causes increased production of thyroid hormone. This can lead to nervousness and irritability, fast heart rate and high blood pressure, heart disease, increased sweating, thin skin, and weight loss. Prolactin. Too much prolactin, a hormone that stimulates lactation and the secretion of progesterone, causes inappropriate secretion of breast milk, even in men. It can also cause osteoporosis, which is weakening of the bones; loss of sex drive; infertility; irregular menstrual cycles; and erectile dysfunction. Adrenocorticotropic hormone. Too much of this hormone causes weight gain, particularly in the body’s trunk. It can also cause high blood pressure, high blood sugar, brittle bones, emotional changes, stretch marks on the skin, and easy bruising. Gonadotropins (FSH and LH). These are usually not high enough to cause symptoms but can, in rare cases, cause infertility and irregular menstrual cycles in women. By pressing on the pituitary gland, causing it to make too little of 1 or more hormones. Growth hormone. Not enough growth hormone causes late growth in children, poor muscle strength, irritability, weakening of bone strength, and an overall unwell feeling. TSH. Low TSH causes fatigue, low energy, sensitivity to cold temperatures, constipation, and weight gain. Prolactin. Too little prolactin causes an inability to breastfeed after a woman gives birth to a baby. ACTH. Too little of this hormone causes fatigue and low energy, low blood pressure, low blood sugar, and upset stomach. Gonadotropins. Low levels of gonadotropins cause infertility, decrease in sex drive, erectile dysfunction, and irregular menstrual cycles. By pressing on the optic nerves or, less commonly, the nerves controlling eye movements, and causing either loss of part or all of a person’s sight, or double vision. If you are concerned about any changes you experience, please talk with your doctor. Your doctor will ask how long and how often you have been experiencing the symptom(s), in addition to other questions. This is to help figure out the cause of the problem, called a diagnosis. If a tumor is diagnosed, relieving symptoms remains an important part of care and treatment. This may also be called symptom management, palliative care, or supportive care. Be sure to talk with your health care team about the symptoms you experience, including any new symptoms or a change in symptoms. The next section in this guide is Diagnosis. It explains what tests may be needed to learn more about the cause of the symptoms. You may use the menu to choose a different section to read in this guide.

  15. I have a lot of pain in that area, and I hear “crunching” or “gravel sounds” when I do any movement that makes that hump-area, move.

  16. Love the show , I have the dowanger hump , i call it my upholstery hump cause I say that how I got mine . Definitely getting the ban thingies never saw one you can screw to the wall tho .

  17. I think the term Dowagers Hump refers to the fact that a dowager is an older woman and this bump tends to be seen most often in older women. Thanks for the excellent tips to deal with the problem!

  18. So I am working on excersises to strengthen my posture and stuff but have a very exaggerated hump due to the fat buildup protecting the spine. With the stock and stuff help the hump go away?

  19. Yes change the song Please!!! Lol
    Hey can you guys dedicate some videos to spinal stenosis, restoring curve back into neck, and Tarlov cysts! Thank you!

  20. I Have dowager's hump so I have right for review and feedback. As Bob & Brad don't have any hump they can't say how it feels exactly.
    Trust me I tried it with a hard ball, it does hurt. I tried with softer ball and trust me next day I slept for 15 hours long.
    I could hear my bones popping in my body while I was lying with tennis ball underneath my hump and trying to roll it side by side.
    It felt instantly different.
    Post two times exercise I can feel my T1 moving proper way… Now I know where issue was. Tissues and fat will pain trust me, but it's worth it.
    Now I am unable to go back to my wrong chicken neck posture, it feels wrong to my body now. Like my some habit is broken….

    And now I feel lighter…and ofcourse pain is there a little due to friction of ball but such a relief in posture wow… I did it on yoga mat and it worked yay.
    In 4 years now I feel so light… Perhaps I found my knots and did it right way somehow
    Bob – Brad thanks a ton. God bless you.

  21. A dowanger is an old lady. Dowanger's hump refers to the hump many women obtain in their old age. Usually associated with using a cane. Nowadays can be linked to computers and cellphone usage.

  22. I did this laying down and it made me feel nauseous and a tad bit of an headache. Anyone have these symptoms while attempting this? Am I doing it wrong?

  23. The Dr Dowager comment cracked me up! A dowager is an elderly woman and it would make sense to call it a dowager's hump since a stoop in posture and a hump would tend to appear later in life.

  24. A dowager is an old british widow with a title or land left to her by her husband. My guess is that many were very old and osteoporosis got them soooo…dowager hump.

  25. These famous guys have helped me so much! I cannot afford a physio or chiro, and I appreciate the practical exercises I can do at home with towels, pillows, bands and yes, socks. Their routines really work when you apply them every day. I have had whiplash, fractured spine and fractured ribs leading to intercostal pain and I have learned to manage this pain and recover to a great extent all because of Bob and Brad. Thank you!

  26. "dowager
    /ˈdaʊədʒə/

    noun
    noun: dowager; plural noun: dowagers

    a widow with a title or property derived from her late husband.
    "the dowager duchess"
    informal
    a dignified elderly woman.
    "a handsome dowager was standing in front of the mirror" " Google dictionary

  27. I’m only 15 and I’m so insecure about my posture. A couple of months ago I noticed a hump on my neck and I could never not notice it. I’ve wanted to go to a chiropractor to see if they can fix it and this video really gave me hope that I can fix my hunch back. Thank you. Really😊

  28. These seem so simple, I can easily do them! You guys are great!!!! Thanks you so much. My hump is terrible. I’m going to work on this every day.

  29. Thank you so much. My upper neck feels better just watching your videos and trying the exercises out. Question. Since i dont have the stretch bands and wall attachment, cant I lean into a wall corner and lean into the corner pulling the arms back in same position and with the bands?

  30. You guys are great! I am now looking forward to watching more of your helpful videos…my husband works in PT and I am sure he will love these too!

  31. My stupid desk job of 15 yrs has ruined my body and giving me this hump. Still thin but bad posture. As soon as I get to my desk , my body is immediately screaming : No more desk sitting!!!! Slowly evolving into Quasimodo.

  32. Can you recommend proper posters when reading in bed. I find my head is always bending forward when I am reading or looking at documents

  33. How is it most medical professionals don't want to spend more than 45 seconds with you (out of the hour you'll be charged for), but these guys take nearly 12 minutes to tell me how to use a sock to smooth out a hump?

  34. Can I have a question doctor please? By correcting the muscles, posture and exercise – THIS REALLY CAN REDUCE THE PHYSICAL FAT ON THE NECK SPINE WHICH CREATES THIS HUMP?

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