Best SYSTEM To Fix Neck Hump, Forward Head Posture & Hunchback IN BED!
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- čas přidán 2. 06. 2024
- The best sleeping position for neck hump is face up, BUT with a folded towel under the mid back you can fix forward head posture more quickly and effectively.
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0:00 Intro
0:19 Lift the mid back
0:49 What creates the hump?
1:12 STEP 1. Reduce pillow height
1:32 STEP 2. Remove pillow
1:51 STEP 3. Add a thoracic lift
2:07 STEP 3B. Raise the lift
2:19 Important Tips
2:53 For rounded shoulders
3:08 For Side Sleepers
3:28 If lying face up hurts your back
3:44 For Side Sleepers
4:00 Other things to help
When we spend all day in a hunchback posture, our spinal joints seize up in that position. Postural muscles adapt to this bad posture. So, how to sleep with neck hump? The most important thing to correct neck hump is spend an equal amount of time each day in a position with good posture. When we lie face up without a pillow, gravity straightens the spine, mobilizing the restricted spinal joints. In this position we can spend the time we need in good posture. However, if we lift up the mid back slightly, gravity accentuates the benefits of this sleep posture as the head ends up slightly further back than the mid back. The key to fix a neck hump is to do this gradually though! The body needs time to adapt.
First, we slowly reduce the size and remove the pillow. Then we start to raise the mid back with a folded towel to straighten the posture more. The towel sits between the base of the neck and the bottom of the shoulder blades. You can even use a diamond shaped towel fold or triangular folded towel to help fix rounded shoulders.
Please do note however, that in some cases of “Buffalo Hump” or “Dowagers Hump” part of the ‘hump’ is actually a fatty deposit over the spine. In some people this is negligible but in more overweight people this fatty lump can be a great part of their neck hump. Hormones can affect this but often simply loosing weight can help significantly.
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#bodyfixexercises #kyphosis #neckhump
The neck hump had started to affect my breathing and hearing. (Probably some nerves were pressed) but the pillow trick is a life saver. The first time I tried it my head, arms were shaking. My breathing has improved after sleeping on my back for 2 nights. The neck is feeling straight and head is feeling light. Its like a new life for me and I can’t thank you enough for this. 🙏
Awesome!! Well done! 🙌
A neck hump would affect breathing because the lungs wouldn't get enough oxygen, therefore the brain wouldn't either. Without the brain receiving enough oxygen, is a contributing factor to cognitive decline - dementia. Alot of Asian people also walk with their hands behind their back which helps with good posture. Consider doing daily head and neck exercises which will help hearing and even the eyes.
@@BodyFixExercises whats the solution for people who sleeps on the side?
😊😂❤😊😂😊😊😊😮😢😊😂😮
@@yourconnection9303
I dont understand why do hand behind the back help with good posture. It actually makes your shoulder roll forward and, usually when they walk like this, the upper body is slightly leaning forward.
I believe walking with relaxed arms along the body, each one moving back and forth, is the best posture while walking!
I love that you not only have useful knowledge but you get straight to the point and put it across in an easy and relaxed manner. You're doing a great job with your videos
Thanks Nolly!
Ive done this morning and night for several years. I also sleepnin a recliner to prevent rollingg to the side. I removed padding from the chair pillow to prevent my head from flopping sideways. This is the greatest thing ive ever done. Im the same height that i was 50 years ago.👍👍
🙌
thank you because of my work, I was with a harness and hooks for almost 3 years. Then did work on a laptop which of course did not help. I back doing physical work because at 65 it better to move, I really appreciate your short version because I am a side sleeper. Will continue to work on opening chest muscles also.
Thank you for making the thumbnail so intuitive and non-cryptic! So awesome when content on CZcams can be informative and helpful BEFORE you even watch the video!
Glad it was helpful! 👍🙏
Another great vid with concise helpful information. Thank you.
Thanks!!
Thank you for the comprehensive explanation.
A pleasure
Thank you for this helpful video! I tried the recommended steps and they've been effective. I now feel less tension from my head forward and round shoulders.
Its no wonder the towel is described as the "greatest invention in the universe" in the Hitchhiker's Guide to the Galaxy 😁
🤣🙌
Don't panic 👍
I’ve started doing that without seeing this method anywhere. It was very uncomfortable at first but it’s become easier a little at a time.
Brilliantly simple fix! Just what I was looking for!❤
Glad it helped!
Did it work?
Thank you for these videos, really helpful!
No worries!
This is the best video I have seen on this topic... many thanks
Thank you!!!
the triangle towel is a brilliant tweak!
Feels good, hey!
Excellent video. Thank you!
Cheers!
GREAT VIDEO!
Thanks!
Very helpful!! Thanks!
No probs!
This is really helpful thankyou x
Awesome!! thank you!
You're welcome!!
Thank you very much! I will try!
Please do! But start very gently, and not for too long
YOU ARE A GREAT TEACHER! VERY LIKABLE TOO...THANKS FOR HELPING SO MANY PEOPLE! GOD BLESS YOU!
You're very kind. Thank you!🙏
I'm amazed of the way that you explain this process. I have watched so many videos but none of them is helpful as much as yours. You really inspired me as a pharmacist influencer to enhance the way that i explain medical information to people. Thank you so much keep going love your videos
Thank you, that's so nice of you!
This has been so practical and helpful! Definitely getting better and better. I've also been doing the Connor Harris excercises
👍👍👍
I really like these videos. Thank you for posting them!
Glad you like them!
Powerful info., thank you.
Glad it was helpful!
Just brilliant!
Thanks Wally!
great video, thanks a lot!
You are welcome! 🙌
Thanks doc❤️
A pleasure, Angel.
What a brilliant video! Thank you so much for this. Better than anything else I've seen ever about this topic.
Cheers! Very kind
The triangle tip for shoulders is awesome
Cheers!
Thank you!
You're very welcome!
Thank you so much
Any time
I heard this can help for sleep apnea so gona try it out.
Thank you very much for this helpful video. You explained very well!
Glad you enjoyed it!
brilliant and simple, thank you.
Glad you liked it!
@@BodyFixExercises I woke up a numb pinky any advice. :)
This gave Instant relief from neck pain.. thank you so much for this video
Glad it helped!
so valuable. thanks!
Glad you think so!
Will try this
👍
Very useful tip for people suffering from neck related strain and poster problems. Nice concise video, well explained as usual. Thank you so much!
Thank you, Kiran. Thanks for the encouragement.
Thank you Sir ♥️
A pleasure, Kim.
wow I've done the quick technique for like 3 days in a row now( I'm suffering for years and years from my back both from military injuries and motorcycle injuries and have done tons of physio) this made my back feel like a smile again I'm laying for around 20 minutes with the towel as a triangle as u explained and in the end just wormlike crawl my way up and down on it to further massage and release my upper back and just wow I feel amazing. ty sir this probably will change my life and I cant wait to come back to this video in a few weeks to read this comment and update with my progress
Awesome! Thanks for sharing!
Hey! May I ask you about the update😀 how's it going?
Update needed
I can’t wait to try this! I wonder if you might have any tips for those of us who have to sleep on a wedge due to acid reflux? I feel it can’t be doing my back much good, yet I have no choice currently. I do put pillows under my knees to try and stop my body slipping down and my neck becoming scrunched up (as well as the acid start rising up). But my body does still slip down and I’m concerned about my neck long term. Any ideas would be much appreciated!
Best video I've ever seen for this. Thank you so much. I've seen (&felt!) great results so far. I'm guilty of modern day poor habits but also carry so much stress and tension in my shoulders & neck. It's terrible. Even exercise doesn't help bc my muscles are too stiff & used to overcompensating. Little by little this is helping to reverse it.
Keep chipping away at it. Bit by bit!
hey bro what exercises did u do to fix it
@@tt_5450
1. pilates= gold for general mobility, flexibility & fine tuning muscle groups.. best literal overall shape ever been in once i added that to my routine. also amazing for core strength which helps posture. cassey ho (blogilates) makes great posture/back workouts if u can get past her girly-girl bubblyness lol.
2. dumbells (flys, rows, etc).
3. deadlifts and squats HOWEVER for me squats cant be bar squats anymore (too much spinal compression once i went heavy). i use kettlebells or very low weight on the bar.
4. either lat pulldowns (palms both towards and away, as well as wide and narrow positions) or chin/pull ups.
5. FINALLY not an exercise but several wall stretches, hanging upside down & dead-hangs.
@@tt_5450 idk if you meant me tho
Update?
NOT being able to sleep on my back will obviously slow down the process of straightening my hunchback but doing this for say an hour a day every day please give me an honest ballpark figure on how long before I see major improvement in my posture as my time is limited and precious.. love your aussie no nonsense style.. cheers.
Thank you sir
Welcome!
Thank you so much for these posture correction tips and exercises 👍🙂
You're very welcome, Mohan!
Face pulls work wonders, along with rows and pull ups.
Either sleep on a pillow under your back and no pillow for your head or have nothing.
If you start the night on your back and wake up on your side, try having two pillows on either side of you to make it harder to turn.
Just be a little careful with Pull-Ups though because Pull-Ups tighten the lats... which can pull the shoulders forward and increase the rounding of the shoulders
I am glad you included the option for people who cannot sleep on their back. I myself actually find it comfortable so would be ideal, but I suffer from post-nasal drip which causes me breathing problems and results in sore throat if I try to sleep on my back.
Check out my posture videos. That's my favourite way to improve posture 👍
You are the real deal 👍
🙏🙏🙏
THANK YOU
No worries 👍
Thank you 🙏
You’re welcome 😊
You are great and legend🙇♀️❣
🙏🙏🙏 Very nice. Thank you
And to think I was close to buying a product of amazon to help with that, I'm so glad I found this video
👍
Good tips
Thanks
Wonderful explanation, this helped a lot. Thanks! I want to add here, that if it's possible for you to swim regularly, do it. Doesn't need to be perfect, just try to do it at least once a week and swim for 20-40 minutes. Swim relaxed and take short breaks (1-2 minutes) if needed. With time you can swim longer and faster and really feel your body heat up. This in addition with the videos of this man fixed my posture and my upper and lower back problems for good (i do not have physical issues! Just a lot of sitting and looking downwards.).
Nothing beats swimming for cardio. Strengthens muscles, stretches others, mobiles so many joints
Just wanted to add that I'm here cause of what excess swimming did to my muscle development and bad posture. It gave me upper cross syndrome, which is a terrible posture, and am currently trying to undo these muscle imbalances. I swam about 2 hours 6 days a week for a year fyi.
thanks
You're welcome
Merci beaucoup
De rien!
Thanks for sharing! How long it will take to see the results?
Awesome
Cheers!
Nice!
Thanks!
*******IT WORKED!! Thanks*******
🙌
Could you kindly explain a bit more about the function and way of use for side sleepers?
GOD Bless you!
🙏👍
Thanks for this video. I’ve been using this technique and it’s been helping with my posture. Also, I find it a good way to enter sleep which is an unintended benefit of this for me. I have to wake up and side sleep or I’ll snore.
👍 glad it's helping
I've been sleeping on my back without a pillow because of constant stiffness in that area. A few deep breaths and I'll feel everything pop. Feels great. I had to train myself to be a back sleeper due to mid back pain from twisting and turning from side to side while sleeping.
Yes it's amazing how just breathing in and out deeply can help that area to release
How long did it take you to change to back sleeping? I'm a stomach sleeper and I just feel so uncomfortable on my back.
@@ReallyMartha It doesn’t take very long, really. Just start and soon you’ll get used to it. So much so that you’ll soon realise that it is the most comfortable and relaxing position to sleep in. All the best!
@@ReallyMartha It was easier than I thought it would be, but the change was made because sleeping on my side or stomach was causing too much constant pain.
Physical therapy told me do not sleep with my arms over my head or under my head. My posture is so bad!
I just wanted to say thank you for this information. Its not often I see a video tailor made for my body. I not only have bad forward head posture, but tight thigh muscles too. I would love to see a follow up video for guidance on how to sit at a computer desk for long hours.
So my ergonomics video👍👍
thank you. Your shoulder pain exercises are also very good. I snore when I sleep on my back any tips to help this so I can lay on my back and slowly improve this?
If you snore on your back try my posture exercises instead
let's try it
👍
curious if you have any advice--or would even consider doing a full video for--side sleepers.
I have nocturnal epilepsy and sleep apnea, so have trained myself away from sleeping on my back to sleeping on my side...and now i have posture issues! it seems even when i make a point of sleeping with a relatively straight spine (including the three pillow approach) on my side i wake up tooootally hunched and spend all day stretching it out. i've done the neck posture exercises from your other video for a few weeks but it feels like the way i sleep is just really interfering. any advice welcome and thanks for your videos!!
Have a look at the end of this video where I talk about sleeping on your side. See if that helps...
czcams.com/video/Ceh4o0ykN8I/video.html
Ty
wlcme ;)
❤ Thank you
You're welcome 😊
Through trial and error, I literally invented a similar technique out of desperation trying to solve my blocked airways while sleeping due to my neck hump, causing my O2 levels to go dangerously low. Instead of a towel, I used a regular sized cervical pillow under my head, and a regular sized foam pillow underneath my upper back. It literally saved my life. I wish I had seen this video before then, it would have saved me from so much suffering. They say necessity is the mother of all invention, that certainly was my case! I am a mechanical engineer, so problem solving is in my tool kit. Lol
👍
I'm glad I'm not alone
You're certainly not alone
Hello! I've been looking for a fix for my forward neck posture and came upon your videos 2-3 days ago. I'm going to do some of these for some time and see how it goes. I fear I may have some condition stemming from my bad spine and head posture which is causing tingling/irritation on the left side of my face which gets more obvious when I run my finders down my left cheek or scratch it. Or at least I hope it's a condition stemming from the bad posture and will get better over time if I start working on fixing my posture.
Actually the sensation of the face comes from the cranial nerves, especially the Trigeminal nerve. Some causes are more serious, so you should check it out with your doctor. Doing stuff for your posture is great for so many things, so keep up the great work, but it's unlikely to influence your face.
Cool effect with the spine! The pillow thing is challenging. I have a pillow for sleeping on my side and a flat pillow for when I role onto my back, not sure what happens when I sleep though lol. Great tips though, I will be sharing the video. Thanks a lot!
If your pillows tend to go everywhere, you can just spend 10 minutes snoozing on the folded towel in the mornings. That's what I do. Cheers, Stefan
@@BodyFixExercises That's a good idea! Gracias!
Great video! I try to use the relax method on my back since I can't sleep on my back. What pillow do you recommend for side sleepers? I guess a thick and hard pillow enhances the neck problems, so I wanted to try to sleep with a very thin and soft pillow on the side.
Watch my mattress and pillow video. 👍 You need to keep your neck in line with the rest of your spine
Thank you! I'm gonna try this! I already sleep on my back without a pillow.
Keep us posted!
@@BodyFixExercises So far so good! I wake up with zero soreness! I even try to put my hands up and palms to the ceiling to hold my shoulders open. I'm a welder so I know it can be difficult to keep good posture. I'm doing stretches during the day too. (will keep posted)
Thanks for that. I've recently developed severe stiffness in my neck and a friend I bumped into told me to do away with pillows but I wondered how this could support my neck. I'll try what you're suggesting though I sleep on my back and sides throughout the night
I would not try this if you are starting with severe stiffness in your neck. Sort your neck first. Maybe with my daily neck exercises video
czcams.com/video/KIH7STG3AFA/video.html
Should demonstrate set up for side sleepers
Check out the end of this video...
czcams.com/video/Ceh4o0ykN8I/video.html
@Body Fix Excersizes can i sleep with a pillow under my shoulder blades during night and not do Posture fixing excersizes and strength posture workouts? Or do they work better together?
Falling asleep on my back is no problem (using a thin pillow) but i keep a thicker pillow behind it cause i find myself waking up at night on my side.. Great videos! 👌
👍👍👍
This is great...what about stretching hamstrings? I find the small of my back gets more of a workout than the hams and have never been able to touch my toes.
Here you go!
czcams.com/video/v2Euz7qb2b8/video.html
Just note... Tight hamstrings aren't necessarily a bad thing. Eliud Kipchoge, the fastest marathon runner ever, can't touch his toes
Hi. Is the rhomboid muscle pain expected while sleeping on the back?
how much time should pass between each adjustment (lowering pillow height -> no pillow -> adding thoracic height etc.) is it days, weeks, months? thanks
Idk why but I bursted out laughing at 1:16 when he put the spine on the table
🤣
Bold of you to assume that towel will stay put for longer than 30 seconds :D. But nice tip. I used to put a pillow under my knees for my back but this also sounds like a good solution.
Thanks for the video! As for a smaller pillow, do you have any recommendations for a specific one? I got a firm pillow but thinks it’s too high-and I tried an ergonomic memory foam own, but it’s also too high and caused more pain. I am a side sleeper and have been buying pillows on prime but can find the right one. Are you saying to do that with the towel? you!!
You can use a folded towel as a pillow when you first start to lower your pillow height. Then later use nothing. Then the towel under the mid back at the end
how to know when to stop using the small pillow
Amazing. Like those wearable posture devices that pulls the shoulders back, someone should design a one which could be worn during the night to elevate the thoracic region.
Interesting idea 💡
Thank you for the excellent video. Is it possible to use the towel for those who suffer from Scheuermann's disease? Is it possible to reverse or improve that condition? I'm 40 yo and my condition is not too severe, but I suffer greatly for many years from lower back pain, specially sleeping and standing for more than one hour. I believe this lower back issue is due to the compensation arch it does from the kyphosis. Any advise will be very very helpful! Congratulations!
You can't reverse the bone damage but you can reverse the associated spinal joint restriction.
I'd say these would be better for you. Start gently to try them out...
czcams.com/video/cHeGo07-EWs/video.html
@BodyFixExercises thank you very much for your prompt return and always good information. 👍
I'm exposed to severe pain during work in this part, what should I do at the beginning?
In an unrelated note Sir you greatly resemble Croat from walking dead. Kinda sound that way too. Very helpful video btw... thank you!
🧟 cheers😜
It was uncomfortable for me to sleep on my back, but, after adding some pillows under my knees, laying on a side became more uncomfortable. In a few nights, I was able to sleep without any problems.
👍🙌
I did this for an hr on the floor w my knees stright up & my legs on the bed making an L w my thigh & torso. My back and shoulders fell sooo good. For a few min I'd put my arms out straight on the floor too
👍👍👍
This is great so long as you never sleep on your side and you don't have sleep apnea
Yup
Doesn’t the natural curve of the cervical spine need to be supported somehow? I have wanted to sleep without a pillow and try this but I’m concerned about losing the natural curvature in my neck and developing a “straight neck”. Thoughts? Thank you!
Sleeping without a pillow won't give you a straight neck.👌 If you're worried, just do the posture exercises instead.
My 84 year old mother needs this!
She has been propped up or curled up in bed for 2 and a half years and it has really played havoc with her neck.
If she's 84 you would need to do this VERY gently. And start with very short periods of time. Some gentle 'chin tucks' is probably the best place to start.
@@BodyFixExercises Thankyou for the extra advice,I will be gentle while taking her through the routine.
Do you think seeing an chiropractor or osteopath can help aswell ,or would she be at risk of bone fracture with that type of manipulation?
🙏
Ikea kids pillow ftw, real thin. Been using that for years
👍
Good as long as you don't lie on your side
What to do if you are not back sleeper? 😌
Hello sir
please make video on headache .... actually today's generation it's facing a lot...
Ok. It's on my list to do!
Is there a way to make this work if you sleep with a wedge pillow? I have fairly severe GERD, and I need to sleep on an incline, but I would love to start correcting my neck hump.
This wouldn't work if you need to sleep on an incline because the angle of gravity would change and your would keep sliding down the bed. Do these instead... czcams.com/video/C9QJIuIXAp4/video.html