♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the Internet ♪ – Hi, folks. I’m Bob Schrupp, physical therapist. – Brad Heineck, physical therapist. – And we are the most
famous physical therapists on the Internet. – In our own opinion, of course, Bob. – Today we’re gonna show you
a simple fix for neck hump using a towel and a tennis ball. It’s also known as Dowager’s Hump? – Dowager’s Hump – This thing is actually good
for most people, actually for anybody who is having
trouble with their posture, especially in their upper back or neck. And we’ll show you why in just a minute, but if you’re new to our channel, please take a second to subscribe to us. We provide videos how to
stay healthy, fit, pain-free, and we upload every day. Also, you wanna join us on our social media channels.
– Here we are. – ‘Cause we’re always
givin’ something away. I don’t know what we’re
giving away right now because this is the future, Brad. – Right, we’re jumping
ahead, we’re staying ahead of the game.
– Yeah, that’s right. So go to bobandbrad.com and
go to the giveaways section and you will find out what
we’re giving away right now. – There you go. – Just sign up with your email, and you’ll be in like Flynn. – [Brad] In like Flynn. – All right so generally, the neck hump is generally caused by prolonged poor posture and especially the forward head posture. You go forward head,
it puts stress on that, do you want to show how that
puts stress on the neck, Brad? – Oh, yes I do, Bob. – Before we do this. – As a matter of fact, I
have a little model here that will demonstrate the
force of gravity with the head bringing it down through your neck and making that Dowager’s hump. So here we have, is this Wilson, Wilson number two? – Well, sure, we’ll call him Wilson. – Represents your head weight and this is your cervical column. – So a bowling ball’s
what, about 12 pounds? Your head’s probably about 10 pounds. – Yeah, it’s a little less. My head’s a little bigger. I got a fat head.
– That’s true, that’s right. – I wish there was brains in there. Anyways, we go forward like this and I can feel a lot more pressure the further you go forward and there was a– – Basically they estimate
10 pounds of stress for each inch that you move forward. – Right. – So if he moves, if he’s straight up and down like that, very easy to hold it, isn’t it Brad? – Right. Yeah, the person’s happy. – Yeah, but if you start going forward like this one inch even, there’s an extra 10 pounds
of stress on the wrist further yet, and you can see
he’s struggling more and more. – There you go. – And suddenly, he’s not
happy anymore, he’s sad. – There you go. That’s one of those
things you’ll remember. – Yeah, so with your neck as you have your head forward like this, and a lot of people don’t
even know their neck and head is forward like this, the body reacts. If there’s increased stress on the area, it starts laying down more
thick, connective tissue. – Right, and it needs that support so everything holds up.
– Right it needs to hold it so it’s gonna react to it and maybe even more fatty
tissue is gonna lay down there so Brad’s going to show you one on here. – So we had the Wilson, the model, now we have an actual
real model of the spine so the head would be here
looking this direction. And you can see–
– You can see how this kind of forms a bump
because you’re wondering, “Where did that bump come from?” And it’s actually part
of your spine and again, there could be connective tissue and fat that’s been deposited
over the fat over there. – Right, and that could
be pretty significant as a lot of us haven’t seen. – It looks bad. It can increase pain. You can increase your headaches so this simple technique’s gonna work. Let’s get to it, Brad. So what you’re going to
need is a tennis ball, you could maybe even do
with a lacrosse ball, but a tennis ball’s soft already. Now, what I find with most people is that this is a little
bit too intense for them. And you’ll find out by adding the towel, it’s just the right
amount of stress on there without being uncomfortable. – Right, so what we’re talking about is you’re gonna lay down
on a carpeted floor, maybe a hard floor if you want to, it depends on your comfort level, but Bob will demonstrate here. – Yeah, I’m gonna show where I’m gonna do it on Brad.
– Oh sure, yup. – So what you’re gonna
do is you want to hit the different areas here. You’ve gotta put your tag in there, Brad. – Oh, sorry, sorry. – You’re go on the left side of the spine, right side of the spine, and just work your way down. And by laying on here, like
30 seconds on each section, it’s gonna stretch those out better than you’ve ever felt before. Just watch it. Especially if you have knots in this area, it’s gonna help that. – And so you’re not gonna go on the spine, on those bumps. – I’d rather not. You can, I mean, I’d rather not. – Right. – I don’t do it that way. – Probably going to be
a lot more uncomfortable and you’ll feel good,
like that’s good pressure that gets into those muscles on the side. – I’m going to tell for the average person you can just go ahead
and put the ball down. You put the towel over the top of it and I’m going to go ahead
and lay down on top of it and I’m gonna get the
upper part of my spine, I just find it right there, in the upper part of my thoracic
area, basically would be. And then I can just lean back like this and I bring my shoulders out
so I’m getting the stretch here and that just feels really
like a good stretch. – [Brad] Sure. – Now, I can move it over to
the other part of the spine and now I’m getting that side. Again, you can lay each
section for 30 seconds. I’ve been doing this
for a number of months I’ve really loosened up
already, quite a bit. – [Brad] Sure, right. This helps your shoulder
mechanics as well. – Yeah its really helped
my posture with running. I do this before I run. I actually stretch while I’m doing it. – [Brad] Sure. – I found out my breathing’s better because I’ve got the diaphragm
in a better position, everything’s in a much better position. So you just work your way down the spine. Now for instance, let’s
say, you’re very tight. You’re already like this, you’ve got the head-forward posture, you might want to start
off with a pillow on there instead of the towel. There it goes. – So I’m gonna put that there, the pillow, and the thickness of the pillow is going to vary on what you tolerate, so you have to kind of
work with that a bit and see how it goes.
– Yeah. So now this is more of a gentle
stretch to start off with and you might have a pillow
for underneath your head, especially if you’re
kind of a forward head, but you could start this
way, just by stretching out and again, I can work the
other side of the spine. I can feel right where the ball is and I can work my way down. So it’s real simple. It’s real easy to do. It doesn’t take any effort on your part but it just takes a little bit of time. 30 seconds, 30 seconds, you know? A couple of minutes and you’ve stretched the whole spine out. You’re going to be in better
posture and eventually, give it some time, you can
work that hump out of there and get back to a (mumbles) posture.
– And did we mention, it’s really important when you’re laying there and stretching
to think about your breathing. – Oh, very good point, Brad. – Deep relaxed breathing. In your nose, out your mouth and just let things
relax and allow that body to get back into shape
where it needs to go. – Yeah, the breathing is really good for expanding the ribcage and everything. – Sure. – So that you want to involve that too. – Wow. – So give it a shot. Give us some shout outs
in the comments below so we know what you guys think about it. – Right. – And Brad said someone’s gonna define Dowager’s Hump for us. It has something to do with an
old lady or something right? – Don’t, watch out, Bob.
– Okay, all right, all right. – People are sensitive about it. – All right, all right. – And gave some very good definitions. – All right.
– Bring them on. – Thanks for watching everybody.

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Dennis Veasley

56 thoughts on “Simple Fix for Neck Hump with Towel & Tennis Ball (Dowager’s Hump)”

  1. Very helpful for women who are more, um, heavily endowed. My poor grandmother!! Thanks for sharing this easy method.

  2. Mine is bad enough that when I lay on the floor in my back my head doesn't touch the floor, will this be a good start to help that severe of an issue?

  3. Bob and Brad , will this help with a herniated T11 – T12 ? If not , can you post a video for herniation, bulge at these levels ? Thx guys , keep up the good work informing .

  4. What about creating a peanut with two socks and two tennis balls. That allows you to roll up and down the outer spine while avoiding putting pressure on the spine.

  5. This was an interesting video but I confess I'm confused. I thought dowager's hump was when people get that really bent over posture and I was under the impression that once you got dowager's hump, it wasn't correctable. If it IS correctable, I am utterly astonished at the # of people I see with this problem and wonder if there isn't a lot of misinformation out there about it. Anybody have thoughts on that?

  6. Will you guys show some videos related on Tapping… difference between kinesio tapping nd rigid tapping… and indications and contradictions..

  7. Thank you. Your videos always have information I can use. I am heavy chested and my shoulders are starting to round. Even when I try to sit or stand up straight my chin is raised.

  8. My PT told me to put two tennisballs in a sock and knot them tight together. That way you can do it both sides of the spine at the same Time.

  9. seems tennis balls will be my next investment haha very useful for all sorts of massages, definitely need to try this for my neck, i have horrible computer posture
    edit: do you find it also good to loosen the chest muscles in the front too? i believe they're the pecs. I've heard that tightness in that area also effects how much you can stretch back, and would the tennis ball be too harsh for those areas?

  10. Very useful idea. I hope it works i am definitely going to try this exercise. It sounds like something that shoulbe done everyday. Is that correct?


    That's actually an extremely good and intuitive model for the stresses resulting from forward head posture. It should be shown to all children and would stay with them I feel.


  12. Love your videos and thank you for them. They have helped me in my own practice . Do you have to limit it to 1 tennis ball or could you go ahead and lay down on several tennis balls at once?

  13. Why don't you take two balls in a sock, fix them there by a knot and go rolling up and down the spine instead of replacing the ball from one side to the other? And there will be some space for the spine between the balls.

  14. Took me years of correcting my posture and lots of chin tucks to get rid of the neck hump I had from carrying heavy backpacks all through school.

  15. Oh man. I have this issue. Forward head posture from poor posture when using my laptop. My "hump" gets super tight and I get major headaches bc of it. There's definitely some fat and muscle fibers over it. It's not huge but it's definitely noticeable.

  16. Hey guys this is great, but what if the person can’t get down on the floor? My dad is in his 80s and would not be able to get up. I would try it against the wall, but he’s bent over too far. Would it be effective if we put a board on his bed, then the ball?

  17. You guys are amazing: informative videos, hilarious video production style. So many of your vids have cured physical issues.

  18. I’ve tried everything and every variation ranging from tennis balls, stretching, neck braces, abdominal braces, etc…for over a year and yet that hump remains much to my aching chagrin 😡

  19. I fixed my nerd neck recently but the consequence of my nerd neck is a lump on the back of my head. Genetically, it's supposed to be the opposite, but I did get a bigger head from having incorrect posture. Is there any way to reverse/ fix that?

  20. I fixed my nerd neck recently but the consequence of my nerd neck is a lump on the back of my head. Genetically, it's supposed to be the opposite, but I did get a bigger head from having incorrect posture. Is there any way to reverse/ fix that?

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