After years of poor posture I developed a variety of things like a neck hump, rounded shoulders and hunch back. The neck hump is my biggest insecurity so I decided to start with it first. I'm doing these exercises daily and regularly and using sleeping positions to fix it so hopefully it works!
You're channel is very helpful.. I have been following your instructions and they work :) :) :) Thank you so much. I wish there are Chiropractors near my area.
Hello, I have a couple questions 1: What's the point of Exercise #1? I heard you say to "isolate the front muscles", but what does that actually mean/do? 2: Is it normal to feel bad neck pain by doing Exercise #2? It goes on for the whole day, not just after the exercise. I feel it especially in between my bottom Cervical Vertebrae and top Thoracic Vertebrae. And if it's natural, will it get easier / less painful eventually?
1. It's a good warm up movement to contract some important posture muscles. 2. New posture exercises may cause some discomfort when, this should subside over a few days. If not, please see your doctor to see if you have anything else going on.
After years of hunching, I developed an acute dowager hump. I can feel a positive effect of these 3 exercises and I find the sequence helpful as well with the 2nd one being the hardest and the 3rd one providing a relieving stretch. Are there cases where patients have been able to successfully reverse acute visible humps? And ... silly question but when I'm driving or riding a bike, would it be helpful if I tried to keep my shoulders back as I noticed my shoulders tend to slump a lot (I have short arms). Thx for your videos :-)
Yes it can be reduced and corrected...we see it all the time in our patients...if it's small and not severe, exercises will help...and yes be aware of your bike position as it can worsen the hump if using poor posture...all the best!
Just interested but could this give you a hollow back? I don't know if this is the correct term but i hope you understand what i mean. And is it normal that you neck hurts while doing exercise 1?
I'm gonna start doing these exercises combined with other ones that I found online I'll let you in on my progress in a month! Also a huge thanks, I've been dealing with this for years, but I've never really done anything about it up until now So I appreciate people like you who genuinely improve people's lives through their content!
Guilty here! These neck hump exercises are great - I’ve been doing some from another one of your videos and have had much relief. Is there a particular office chair you can recommend to help with this? I WFH and have a very pricey Ergo Human chair that I purchased almost 10 years ago. I used to love it but for some reason the last year or so I cannot get comfortable in it no matter how I sit. I find myself leaning forward and hunching over the keyboard most of my day. It makes me extremely uncomfortable while I work (back, shoulders and neck) ☹️ any suggestions would be appreciated!!! Thanks!!
@@drjonsaunders just watched the other video- wish I would have tried some of these techniques 10 years ago before I bough “the fancy ergonomic chair” lol. Thank you for the advice, I plan to try some of these seating positions and the “get up and move” approach this week!
Dr Jo I'm from india , i just visited your channel and people are appreciating you alot . Sir i have disc bulge in my neck C4 C5 C5 C6 and also low back bulge in L4 L5 S1 pls suggest me some excerise.. My neck is very painful. My problem is revealed in MRI . So pls suggest some exercise for neck pain 🙏
Thanks for the exercises. I'm doing 3 sets of 30 second holds for each exercise every other day. Would I need to keep these exercises up forever once I've corrected my posture or is it something I could stop doing? Also would you recommend progressing to 1 minute holds after a while?
Im 18 and have it, not terribly but i do. Gonna do this daily. I should do 4-5 sets of each throughout the day correct? Or just do one set of each, take a few minutes and do another set etc
Good Morning, i am new here. Thanks for that content. I will try it from today. My neck is also to straight, the natural C curve is not there anymore, and i have this neck hump too. I Unterstand it in your Video that it could help with this C curve too? Is this Right? Greetings from germany. 👋
Maybe, best to a corrective chiropractor for more specific help...this will help as well: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-WfuSl1ll4iA.html
Hi Dr! Thank you for the videos. I have a straight neck (6° of curvature) and I was wondering if I could fix it with these exercises? If so, how long should I keep doing them? Weeks/months/years? Thank you again!
Please see my video on how to restore a cervical curve...but the best way and quickest way is to see a corrective care chiropractor, as you need adjustments, exercises, and traction...all the best!
Hello Dr. so I have costochondritis they say. My pain originated at my lovely dowagers hump back in October. By December anytime I laid down on my bed for longer than a half of an hour that dowagers hump area and my traps would start burning and tingling until I sat back up! The tingling has since stopped I’m not sure what made it stop but it’s no longer there. Occasionally my upper traps will feel tingly though. The pain/stiffness then went on to my ribs the following weeks and my chest. My scalene‘s are also jacked up and super tight especially on the right side not to mention my upper traps feel like they are constantly engaged! Do you happen to know whether or not the pain from that hump can also cause pain in the ribs a.k.a. costochondritis? One thing I also noticed was in the beginning when my scaling‘s were very tight and irritated the right side of my throat was also slightly swollen…
Please check with your doctor...all of what you asked can be related to poor posture...so work on that and you may find the relief you are looking for...find a good chiropractor for some specific help...all the best!
@@drjonsaunders I have checked with my doctor multiple times since November. He only gives me pain killers. I have a new doctor lined up but before then I’m just kind of trying to learn off youtube by asking questions. ER ruled out heart and lungs. I finally went to the ER again and now have an MRI scheduled just to make sure before I have too much body work done. I’ll continue the stretches and strengthen videos for now though. Thanks for posting.
New sub. Your channel is pretty in depth. Having a problem myself with neck and posture (computer work and phone). On day one I felt upright for once. Day two woke up incredibly stiff, but felt better. Back cracked all day. Incorporating this after my workouts now. Can move my neck again too. Thx.
Do you have a list or cards that we could use to go through the exercises....those were awesome! Or is there one video to just go to that does them all.
