4 Exercises to Fix Dowager's Hump (Neck Hump) & Poor Posture for GOOD

Learn how to get rid of dowager’s hump! Strengthen your core muscles to prevent it from permanently damaging your spine as you age.
Addressing any type of posture issue, neck hump, or forward neck posture will take more than just passive stretching. (If you’ve spent any time on the channel, you’ll know how Dr. B and Coach E feel about passive stretching.)
A dowager’s hump is more than just a vanity issue. It can be painful and cause long-term damage to your spine. Dr. B talks about the fixed versus flexible spinal deformity, and no matter which one you suffer from, there are ways to help.
Dr. B will explain what you can do to prevent a fixed deformity of your spine while promoting good spine health - particularly important for women, as they age. Then she’ll pass off the baton to Coach E who will show 4 exercises to strengthen the muscles in the area. They only take a few minutes to do, and if you build the habit over the next 7 days, you’ll be on your way to perfect posture and a healthy spine.
Plus, he’ll demonstrate a bonus exercise to do every time you pass a mirror or notice you’re slouching at your desk.
IN THIS VIDEO
00:00 - Intro
00:20 - What is a Dowager's Hump and Common Forms
03:00 - General Cervical Alignment Drill
05:30 - Exercise #1: Supine Chin Tuck
06:40 - Exercise #2: T-spine Extension ERE
08:45 - Exercise #3: Active Hands Behind The Head
09:45 - Exercise #4: Wall Neck Side Bend
RESOURCES AND LINKS MENTIONED
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Wake Up This "Hidden" Muscle to Fix HUNCHBACK Posture (aka Kyphosis) • Wake Up This "Hidden" ...
Spine Control: www.precisionmovement.coach/s... - a science-based 3-phase course that will help you restore proper spine function, so it's resilient and resistant to injury
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[@smallfootprint2961]

I'm 83, and have had pretty good posture till I got a smart phone and lap top. Now my posture is forward. I need to change lots of habits, and do your exercises. Thanks for posting this help.

[@PrecisionMovementCoach]

You got this!

[@ShawnCaldwell11]

Text neck is the real pandemic plaguing society

[@constellation3164]

Thank you so much for being generous and making these videos 😭😭😭 im an artist and gamer so ive developed a SEVERE hump. its been dangerously affecting my mental health and energy. these exercises feel difficult at first but at the same time it feels really good and i feel relief deep within my thoracic and shoulder muscles. im going to do these exercises every few hours everyday!!!!! 💖 update: so on this channel's video about kyphosis, someone said in the comments that they notice themselves automatically going into proper posture after doing the exercises and i thought that was just a load of bluff but i now notice it myself that my upper back is just automatically straightening when i stand and i have so much less pain. im mindblown just by following this once 🤯🤯🤯

[@PrecisionMovementCoach]

Awesome!!!

[@obindulue9519]

W profile picture

[@robk9330]

Great to hear! How long did it take for you to see/feel a noticeable difference? How are you now?

[@Enoxificatti]

Love your profile picture.

[@sera_makyuri]

Yesterday was my 39th birthday and also my chemo no. 5 for breast cancer. Listened to this on my chemo chair. Beautiful, thank you. ❤

[@PrecisionMovementCoach]

Wow! Thanks so much for trusting us to help guide your efforts especially considering what you are going through. Feel free to reach out to us if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@sera_makyuri]

@@PrecisionMovementCoach Thank you, Coach Joshua.

[@MellissaBoomeroftheNight]

I wish so well and peace on your journey. My household of two has beaten NHL Stage 3, Melanoma Stage 2, and Thyroid Stage 1 twice. The choice between more aggressive treatments with your type of breast cancer is a tough one, so I truly hope the best for you.

[@lilysmobilemassage8249]

Thanks so much,, I am a licensed Massage Therapist so as you can imagine these exercises really come in handy. Although I do exercise on a regular bases it's so important to have routine target exercises like this to better my posture. Thanks again! Love it!

[@PrecisionMovementCoach]

Great feedback....thanks so much! We always appreciate hearing from professionals like you :) - Coach Joshua, Team PM

[@itsNinaLeeyo]

Where has this channel been my whole life?! Currently binging right now, but making a playlist because I definitely need this in my daily life. I just need an appointment at this point lol!

[@PrecisionMovementCoach]

Welcome aboard!

[@suzannesimmons1296]

Great, great stuff!! You do such a gooood job of explaining! I need this & you make it so accessible! THANK YOU 😊💚

[@PrecisionMovementCoach]

Thanks for following along :)

[@joannW319]

Thanks Coach E and Dr. B. This was a great video....as always.👍

[@PrecisionMovementCoach]

Our pleasure!

[@stefanq3514]

GOLD! I had neck/thoracic headache for 3 weeks and this nailed it! Especially exercise #2. Thanks team!

[@PrecisionMovementCoach]

Our pleasure!

[@tarmach523]

Subscribed! Downloading the app now, I need this! Just did all the exercises and will continue to do them daily. Thanks😊

[@PrecisionMovementCoach]

Awesome!

[@heureuse8568]

When doing the very first exercise, I can literally feel the inner muscles working to maintain posture when rolling my shoulders. Also that I subconsciously want to maintain good posture afterwards automatically. Not by force or willpower. So thank you guys for this great video! One other thing I might noticed is that inflammation around the hump/discs might have a negative impact on mood via inflamed neural tissues nearby that area (including brain). That the inflammation spreads. Especially if you have genetical vulnerability for low grade inflammation (IL-6 and IL-1B) like I do. Plus that saliva production and circulation in my feet temporarily comes back while loosening stiffness around the neck.

[@PrecisionMovementCoach]

Thanks for trying it out and for your comments. Keep us posted on your progress :) - Coach Joshua, Team PM

[@heureuse8568]

@@PrecisionMovementCoach I will😊

[@rajatshrma3]

Great video once again. Thanks a ton to both the Doctors, B and E. Really appreciate.

[@PrecisionMovementCoach]

You are welcome!

[@user-mb9hs2ju6n]

Огромное спасибо ❤❤❤

[@111iris]

Omg! This is amazing! My posture hasn't been as good as right now 😭😭😭!!! Thank you so much Coach Eric. You are stunning by the way!

[@PrecisionMovementCoach]

You are welcome!

[@bellaaa9957]

thank you so much!! I'll do this method in between my workout session starting tomorrow

[@PrecisionMovementCoach]

You are welcome and let us know how it goes :) - Coach Joshua, Team PM

[@JamesLIndzey]

Thank you for the video and explanations!

[@PrecisionMovementCoach]

You are welcome!

[@alieustiansamateh6401]

Very good, works right away and activates the parasympathetic nervous system at the same time so fight and flight shuts off and relax, digest and restore activates aswell, absolutely BEAUTIFUL 😁👌🏽 Great work and Great explanation, thank you 🙏🏽

[@PrecisionMovementCoach]

Glad it helped!

[@merilymerily2230]

This series of exercises is fantastic. Thank you so much. I'm so impressed I purchased the Fundamental Precision Movements program.

[@PrecisionMovementCoach]

Glad you like them and thanks for your support :)

[@sepidehmirfakhraie988]

Thank you for the BEST videos online. my patients love you. Dr. Sepi

[@PrecisionMovementCoach]

Thanks! Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@jaydeny7647]

Thanks for a great video all the time. It helps me a lot as a physio in Sydney. :)

[@PrecisionMovementCoach]

You are welcome!

[@minusharma1023]

Thanks for this amazing exercises.

[@PrecisionMovementCoach]

Our pleasure!

[@mkreger5283]

Awesome!, I didn't even realize I needed this until I did it, I feel great today now!

[@PrecisionMovementCoach]

Great work!

[@ryanmcdonald3314]

Had an xray done this week showed a kyphotic neck, stretch number 2 is money and I think will really help get me straightened out, thanks coach E.

[@PrecisionMovementCoach]

You got this!

[@alexcisaplaya]

Thank you soo much doctor Eric. Doing these exercises freed up rhomboids with alleviated my neck tightness. Thank you doc. I would go far to say it even helped with low back muscles. Can’t thank you enough.

[@PrecisionMovementCoach]

Your progress is thanks enough :)

[@KenanTurkiye]

Adding these 4 exercises to my regiment, starting tomorrow. Thank you.

[@PrecisionMovementCoach]

Excellent!

[@deep_analyzer]

Any update

[@koraXro]

I gained about 15 kg in the last 2 years and noticed the start of a neck hump. Trying to get ready of it before it gets serious. Also, great point on bone health for women, thank you

[@PrecisionMovementCoach]

You got this!

[@louiseasher991]

So good, I can really see and feel the difference! Your exercises beat all the others I've ever tried (and that's a lot of exercises and stretches, including thoracic rack, foam roller etc)!) Really appreciate you posting this piece of work Coach E and Dr D! You guys rock!

[@PrecisionMovementCoach]

Wow, thanks! We really appreciate your trust and validation of our methods. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@louiseasher991]

@@PrecisionMovementCoach you are most welcome, I will be eternally grateful for hese and am now teaching them to others

[@MissTammy]

THIS GUY IS AMAZING! Extra love from Canada! 🥰🥰🥰🥰

[@PrecisionMovementCoach]

Much appreciated :)

[@yasemin6484]

amazing video as always, thank you for this! feels great to do these after some lifting! also i was curious, have you or Dr. B heard about polyvagal theory? if so, what do you think about it? i try to do some of those exercises too to further relax this area, and i'm very interested to hear your thoughts! again, thank you and take care 🌸!!!

[@PrecisionMovementCoach]

Thanks for your kind words. We have not heard of polyvagal theory but it looks interesting. - Coach Joshua, Team PM

[@SpeciesUnknown]

Thank you thank you thank!!!!!😊😊😊☮️🌍💚🌍🌍💚☮️ Very beneficial especially the 1st one

[@PrecisionMovementCoach]

Awesome!

[@reamariasimola]

best excersize for humpneck thank you so much !!!!!!In gratitude!

[@PrecisionMovementCoach]

You're so welcome!

[@KarIgnishaYumi]

Thank you. Probably due to art school i developed this. It swoly going down. Im now more self aware when sitting. Went to phisio and learned a lot.

[@PrecisionMovementCoach]

You are welcome!

[@walledgardener6713]

Great set of exercises, but I think the technique on the kyphosis video is much clearer and better for the T-spine exercise than it is here. In particular, it has the scapular protraction (pushing your hands towards the floor the whole time), which really makes a big difference for me. With that, I feel my chest dropping towards the floor between my shoulders and my spine tingling and straightening. Without it, it doesn't work nearly as well.

[@PrecisionMovementCoach]

Thanks for the feedback and for following along :)

[@sanaabbasi1272]

I have a habit of doing the supine chin tuck on my bed instinctively because of how amazing it feels! Amazing how our bodies already know what to do to heal!

[@PrecisionMovementCoach]

You have great body awareness :)

[@perc1088]

Im 14 and i have this, it helped out well ty💙🤞🏽

[@PrecisionMovementCoach]

Nice!

[@sophiamerrill7497]

Is it gone?

[@sushilasylvianaekka3949]

This particular video has helped me personally. Thank you so much 👍❤️🙏

[@PrecisionMovementCoach]

Awesome you are welcome!

[@awesomeiguy]

Thanks for this! I didn't realise how screwed my body was when struggling with these. Is it normal to feel sore after these exercises?

[@PrecisionMovementCoach]

You are welcome! Some soreness is to be expected especially if you have never done anything like this before. - Coach Joshua, Team PM

[@L0ND0NMAN]

I am really pleased to have found your program. What's the name of your method?

[@PrecisionMovementCoach]

Thanks for following along :) This is the application of evidence-based, practical Kinesiology. - Coach Joshua, Team PM

[@jocelynsabori8533]

I've been in bed in excruciating occipital pain. I always have pain but this has been a whole other level and nothing has been helping. Doing these exercises gave me so much relief that I can actually go about my day without crying! 😂 Thank you so much.

[@PrecisionMovementCoach]

Wonderful! We are so happy that you found us and appreciative that you tried it out. How are you doing now? - Coach Joshua, Team PM

[@tiffanylarson]

thank you! for active hands behind the head do you also encourage chin retraction? the video shows a bit of forward head but I think that might be his natural stance. thanks for the great content!

[@PrecisionMovementCoach]

YES! When you do the AHBH try to fight the natural reaction to poke the chin forward. It’s a balance because you should be driving the arms back hard - the fight is where strength is built.

[@TomBudin]

thank you for this i have a bad hump in my neck that hurts a lot gonna start these exercises tomorrow after a good night sleep

[@PrecisionMovementCoach]

Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM

[@Hatchetman23]

How long till results?

[@dawnstroud7879]

This is amazing! I recently discovered a big monstrosity on my neck and realized it was a hump! I was mortified, but hopefully with these exercises I won’t be forced to wear turtlenecks and scarves forever. Thanks!

[@PrecisionMovementCoach]

Thanks for trying it out :)

[@Vicktuuri]

I hope this helps, it's something I've become very self conscious about and paranoid I'll end up like my step grandma who has a hump hump. I wanna counteract it now before it's bad

[@PrecisionMovementCoach]

How are you now? - Coach Joshua, Team PM

[@mcdonalds420]

Thank you ✌️👍

[@PrecisionMovementCoach]

Thank you too!

[@tarmach523]

Thanks!

[@PrecisionMovementCoach]

You bet! Thanks for the support!

[@julietnoronha8096]

Thanks. God bless.

[@PrecisionMovementCoach]

Thank you too :)

[@ExperimentsInBliss]

This is great except there's no link for the app in the video ... I'm guessing it was missed during the editing process. I see it's in the description box, but thought you might want to know ... Thanks for the great info!

[@PrecisionMovementCoach]

You are welcome :)

[@amywooten6191]

What is the name of the app? These exercises have helped so much! Thank you 😊

[@PrecisionMovementCoach]

ROM Coach! www.precisionmovement.coach/rom-yt Glad that they helped :) - Coach Joshua, Team PM

[@hanspeterlillese2225]

Hi Coach E, thanks for the video. I want to ask, how this relates to cycling? My position isn't super low, but still sporty. Sometimes when there's a straight road and nothing happens, I do some chin back-pulling, is this a good idea, or is it better left for at-home training? 🙂

[@PrecisionMovementCoach]

That is definitely a good idea. It is important to move around as much as you can given the postural demands of the sport. - Coach Joshua, Team PM

[@hanspeterlillese2225]

@@PrecisionMovementCoach Will do! Cheers Coach 😀

[@davemanassen9582]

Thanks for this. Do you know if this might cause pulling on the sutures of the skull? I've just had this pain fo 18 months and hoping this may help. Cheers

[@PrecisionMovementCoach]

Potentially it could depending on where the sutures are. Make sure to go slowly and listen to your body. - Coach Joshua, Team PM

[@figgywoofy1724]

Hi, I have really bad joint problems in my arms and I was wondering If there was a better way to do the t spine extension that didn't involve me putting pressure on my wrists? This is awesome though!

[@PrecisionMovementCoach]

You can perform the same cues while sitting in a chair or standing up :) - Coach Joshua, Team PM

[@wendyhaller105]

Wonderful app - but wow challenging for someone who has done very little exercises till now - 76 yrs!

[@wendyhaller105]

Thanks for your encouragement though!

[@PrecisionMovementCoach]

Thanks for trying it out and keep working on the exercises. You will improve with time and practice :) - Coach Joshua, Team PM

[@nesrinamin8579]

Thank you for the advice! After a lifetime of bad posture habits I'm focusing on keeping my neck straight (as well as doing the exercises). Is it normal to feel some pain/ discomfort when sitting in the correct upright position? (because the neck is pushing against that hump?) Or does this mean I'm doing something wrong? I've been doing this for just under a week now.

[@PrecisionMovementCoach]

Thanks for following along! It's not uncommon to experience some discomfort especially if you have never done anything like this before. - Coach Joshua, Team PM

[@Lu-hp6tt]

I also wanted to ask if you think regular exercising will improve the hump as well and also if it will improve round shoulders? What muscels should I focus on for those two problems?

[@PrecisionMovementCoach]

Regular exercise is beneficial for many reasons :) These exercises can help with the shoulders: kzbin.info/www/bejne/lV6uf4JpfKpjopY - Coach Joshua, Team PM

[@barbbiggs]

Hello, I downloaded your app after watching the above vid. The app doesn't take into account injuries. I score well of mobility and flexibility except things that involve my left knee, which I can't bend because I have no kneecap. This means the app sends me to exercises that I can't do. All I wanted from the app, as I indicated in nominating the two areas I wanted to work on, were those for my dowagers hump, which I have a genetic tendency to.

[@PrecisionMovementCoach]

The app definitely doesn't take into account injuries. That is what we are here for. What exactly are your injuries? The DMT will give you exercises for the whole body while prioritizing those for your specific areas. You will see exercises for neighbouring areas as they also affect your target areas. However, this is likely not the best feature of the app for you to use right now. You will find what you are looking for by searching the single exercises or routines library. Try that out and let me know if you need any more advice or assistance. You can always email me directly at [e-mail] :) - Coach Joshua, Team PM

[@nehagoenka836]

I am 12 and have a lot of methods I have tried this but haven’t seen any amazing results so please send another video TIA

[@PrecisionMovementCoach]

Hey! Thanks for trying it out. Do the exercises 2 - 3 times weekly for at least 4 weeks and send a report. Talk to you soon :) - Coach Joshua, Team PM

[@ajb9899]

thanks

[@PrecisionMovementCoach]

You're welcome!

[@MellissaBoomeroftheNight]

A fixed deformity isn't reparable. But I appreciate your advice about exercising over medication, and nutrition being important as well. I also have rounded shoulders. When I attempt to move them back, I end up at the hospital with intense headaches that make me vomit. I gave up meds years ago, and I try not to eat processed foods.

[@PrecisionMovementCoach]

Hi! That sounds like a friendly challenge to us ;) We've seen a lot of people with a similar mindset succeed and have good feelings about you. Try out the exericses 2 - 3 times weekly for 4 weeks and send a progress report. We can go from there. Talk to you soon :) - Coach Joshua, Team PM

[@Enoxificatti]

During the Wall Neck Side Bend, do I need to lay the back side of my neck on the wall too? You mentioned that the head needs to be touching the wall, but what about the neck?

[@aminetnabarji7716]

Good video. But am a lil curious about my case. It's not severe its not that bad, but i had it congenital like since i was a child and am 18 now. So i need to know if its going to fix or reverse with training or its just a waste of time, as i heard bones can change their place...

[@PrecisionMovementCoach]

It is definitely not a waste of time even if you cannot "fix" the issue. It's so important for long-term movement longevity to move/mobilize your joints as much as you can and activate all of the associated muscles. - Coach Joshua, Team PM

[@hitechplates]

lots of these in weightlifting, 100s of bar squats...thanks

[@PrecisionMovementCoach]

You are welcome!

[@edenamer2639]

I am only 18 and have started to develop a hump, the physio gave exercises not really related to a neck hump, really hoping these work as it’s having an effect on my mental health and self esteem

[@PrecisionMovementCoach]

These exercises can help!

[@sophiamerrill7497]

Pls tell me if it Worked

[@bludubbs.9111]

The only one I can actually feel working something is the last exercise. The other exercises aren't doing much. Thank you though:)

[@PrecisionMovementCoach]

Keep working on that last one! The others will be good to practice to maintain the movement/control that you already have. You just don't have to spend too much time doing them :) - Coach Joshua, Team PM

[@mimiassik2366]

Coach Eric .Tq for the video . Am 69 going to be 70 next yr. Am having Dowager’s hump. Do u do personal training for me to regain back my posture ? Pls advise. Tq

[@PrecisionMovementCoach]

These exercises can help you out as can the Foundation for Movement Longevity program. We can help guide you through them: www.precisionmovement.coach/foundation-for-movement-longevity-yt - Coach Joshua, Team PM

[@isabellakinville8054]

hello! i have a bit of a unique situation and was wondering if you could answer a few questions! first off i had a spinal fusion down 90% of my back. this has given me perfect posture and the inability to bed my back. the only thing i can bed is my pelvis and neck which accounts for why i’ve developed a dowagers hump. is there anything extra i can be doing? anything i shouldn’t do? is it even possible to fix the hump? thank you so much!

[@PrecisionMovementCoach]

Thanks for writing to us! It's important for you to promote as much movement and spine-related muscle activity as you can...even along segments that are seemingly immovable. It's hard to say how much progress you can make towards fixing your hump but your efforts will be well worth it. Attempting to move your spine segments using the Segmental Spine ROM Coach app routine as a guide along with the exercises in this video will be helpful: www.precisionmovement.coach/rom-yt Let me know if you ever need more advice or assistance. Feel free to email me at [e-mail]. - Coach Joshua, Team PM

[@bahaaalrawi42]

Can you make a video on straight cervical spine and how to restore curvature please??

[@PrecisionMovementCoach]

A healthy cervical spine is curved. These techniques will help you to restore and maintain that curvature. - Coach Joshua, Team PM

[@amaniwebber-schultz2608]

How long do you estimate it would take to get rid of this with these exercises? I’m 23 and have this from college.

[@PrecisionMovementCoach]

It's hard to say how long it will take and to what degree you can make changes as everyone responds to the exercises differently. You should notice differences within 2 - 4 weeks of consistent practice. - Coach Joshua, Team PM

[@JonathanSundqvist]

I wonder to what extent a chiropractor can help with things like bad posture and dowager's hump. Would be great to hear your opinion on that.

[@PrecisionMovementCoach]

It depends on the chiropractor. There are no standards across the profession and they all have different knowledge and experience. Someone who uses evidence-based Kinesiology will be best to consult with. - Coach Joshua, Team PM

[@JonathanSundqvist]

@@PrecisionMovementCoach Thanks for the reply!

[@Hopeful887]

Which is better exercise number 3 or that exercice of shoulder mobility

[@PrecisionMovementCoach]

They are both good :)

[@piranhalegify]

Does doing face pull exercise's in the gym help with this also?

[@PrecisionMovementCoach]

Potentially if you ensure that your posture is aligned properly while doing that exercise. - Coach Joshua, Team PM

[@xanthusmoran6059]

Hi I would love a reply to this comment please. Ok so when I do the shoulder rolls I get uncomfortable popping feelings in my shoulder and I’m wondering why I’m getting that

[@PrecisionMovementCoach]

It's hard to say but these exercises are a great start. Try them out and let us know how it goes :)

[@opst1704]

6:00 about chin tuck exercise. When I do this exercise, I feel only my "front neck" muscles are extended. I don't feel my muscles on "back" side of my neck. Is it normal? (I am not an expert on this subject, but hope you understand what "front neck" muscles mean - like front side, where my eyes, nose, mouth are...)

[@PrecisionMovementCoach]

That is normal :)

[@uo9zzzyxwvutsrqp0nmkjihgfe43]

Is gaining 2 inches in height fixing bad posture realistic? I have really bad posture. I have forward head, lordosis and neck hump

[@PrecisionMovementCoach]

It's not clear how much height you can regain but you can definitely improve your posture. Try out the exercises 2 - 3 times per week and remain conscious of your posture at all other times. You should notice changes in 4 weeks :) - Coach Joshua, Team PM

[@RAPPIEMYBABY]

So i walk like the first example at 1:24 because my lower back causes me so much pain and my pelvis is tilted forward so much that i have a ton of pressure. How can i help that?

[@PrecisionMovementCoach]

Start here: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ - Coach Joshua, Team PM

[@dnsw2w738]

I have anterior pelvic tilt, will these exercises worsen it or am I safe to do it?

[@PrecisionMovementCoach]

These are safe for you. Also, check this out: www.precisionmovement.coach/anterior-pelvic-tilt-program/ - Coach Joshua, Team PM

[@jenburtonful]

I am 39 and realize I have a hump that developed over time. Been a teacher for years, plus smart phone, plus sitting at a desk… but I also should disclose my posture was never really great. I can still reverse this with these exercises, can I?

[@PrecisionMovementCoach]

Thanks for sharing your story...we are here to help! These exercises can definitely help you to make progress with this issue :) - Coach Joshua, Team PM

[@adamadoomy6993]

I have a question, Is it normal that when I do neck tucks I feel my left neck vein tighten and it can get painful, but not too much pain, just a Lil?

[@PrecisionMovementCoach]

It is definitely normal to experience sensations like that especially if you have never done something like this before. It should improve with further practice. - Coach Joshua, Team PM

[@oliverzweig2721]

The exercises look good, but i have the 3 degree of kiphosis and the 1st of scoliosis, can i do those exercises?

[@PrecisionMovementCoach]

You can :)

[@nqtkqn]

I’m a 14 year old with a case of Dowager’s Hump. Any of these exercises can help get rid of the Dowager’s Hump? I’ve had it since the second grade.

[@PrecisionMovementCoach]

These exercises can certainly help you to make progress :) - Coach Joshua, Team PM

[@Lu-hp6tt]

I‘m really hopeless with the hump, I‘m doing the exercises daily, but will that help with the fatty tissue going away?

[@PrecisionMovementCoach]

The exercises will help with the structural issues. However, only a proper weight loss program can help with the fatty tissue. Put yourself safely, and sustainably into a caloric deficit and you will be good to go :) - Coach Joshua, Team PM

[@opst1704]

probably not much important, but what would you recommend, wearing backpack (on both shoulders) or duffel bag (on one shoulder)?

[@PrecisionMovementCoach]

Backpack on both shoulders for symmetry :) - Coach Joshua, Team PM

[@mkreger5283]

I have had a few back surgery and im still having problems with my hip. Its the muss that if you were walking out of the house and stopped and turned around (right for me) the the music in the 9 10 o'clock pants pocket position hurts, I can't seam to work ot out and I dont think its my tfl. I didn't put much psi on my left leg for years with the baxk problems and surgeries, thanks if anyone could understand what im referring to

[@PrecisionMovementCoach]

This program can help: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@wellhellothere1676]

Does anyone have before and after pictures of this or anything else working? Can't fix my neck.

[@PrecisionMovementCoach]

We would also love to see that! Please try out these exercises 2 - 3 times per week for the next 4 weeks. Get back to us with a progress report at that time and we can go from there :) - Coach Joshua, Team PM

[@Solo_3333]

All other exercises are great but I am not getting the second one

[@PrecisionMovementCoach]

Watch several more times and take notes when you do. You'll get it with more review and practice. Try that out and get back to us with any more questions you may have :) - Coach Joshua, Team PM

[@Solo_3333]

@@PrecisionMovementCoach 😊👍

[@barbaramallow3870]

You mentioned jumping... Does jumping on a trampoline work? Or is that too low of an impact? Thanks.

[@PrecisionMovementCoach]

Yup...trampolines are too soft :) - Coach Joshua, Team PM

[@laurabeck8421]

It seems I’m having some sort of a flare up and can barely move. Is it okay to do these exercises now or should I wait until the pain subsides?

[@PrecisionMovementCoach]

Don't do any exercise that causes pain or that you cannot modify in order to do in a pain-free way no matter how small the movement is. If you are in constant pain then you should focus on relaxation, pain management, and muscle activation/gentle movement specific to your issue. Where exactly is the flare-up and is it related to a specific event? - Coach Joshua, Team PM

[@laurabeck8421]

Thanks so much for getting back to me. The pain seems to be coming from the dowager’s hump area but it radiates…seemingly everywhere! My right shoulder is super sore, pain down into my arm and collar bone.

[@PrecisionMovementCoach]

@@laurabeck8421 thanks for that info. Please take a look at this video: kzbin.info/www/bejne/rZeoYamKlrSAipo - Coach Joshua, Team PM

[@rnehhxdjhdhcnfjshgdnxgjsbd4352]

Hey coach Eric I have a question so I have the dowager hump and I’m gonna try and fix it tomorrow will these things you showed in the video actually help get rid of it permanently

[@PrecisionMovementCoach]

It's hard to say but it's worth a try :)

[@rnehhxdjhdhcnfjshgdnxgjsbd4352]

@@PrecisionMovementCoach oh well I was just wondering since it says to fix dowagers hump and poor posture for good. I was just wondering if it actually will be for good

[@joannhalverson3733]

I have fallen several times and I hav not able to get on the floor and back up. Any suggestions?

[@PrecisionMovementCoach]

This program can help: www.precisionmovement.coach/foundation-for-movement-longevity-yt - Coach Joshua, Team PM

[@obicherechisom3411]

Please where is the exercise link

[@PrecisionMovementCoach]

You can find the exercises in the ROM Coach app. Check out the link to the app in the video description and then use the exercise list to find them :) - Coach Joshua, Team PM

[@azjargalnaranbaatar2712]

I've played volleyball for about 4 years with 5 days training a week. After i stopped playing, about a year later, my right traps, back and shoulder area started developing immense pain and i also developed Dowagers hump since my sit all day in front of a computer. Can this bad posture trigger pain around the shoulder area. And after doing the exersizes the area around the hump feels great but I get piercing pain to the right side around the shoulder. It feel deep in the back. is this normal?

[@PrecisionMovementCoach]

Bad posture can definitely trigger pain. The piercing pain is not normal and the Shoulder Pain Solution program can help you to address it: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

[@rabbamonkey]

I’ve been trying the supine chin tuck for a week or two and now have a permanently sore neck that hurts when turning my head left or right - am I doing something wrong?

[@PrecisionMovementCoach]

That sounds like a levator scapulae issue. You probably aren't doing anything wrong but have uncovered another, latent issue that is affecting you. Check this out for more info: www.precisionmovement.coach/levator-scapulae-stretch/ The ROM Coach Neck Restoration 1 routine can also help you out: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

[@rabbamonkey]

@@PrecisionMovementCoach Thank you very much for taking the time to reply - I’ll check out those links 👍🏻

[@angelajangula47]

Hi. when I roll my shoulders backwards-they crackle and pop. Is that ok😊?

[@PrecisionMovementCoach]

As long as there is no pain you should be ok. The Total Shoulder Mobility 1 ROM Coach routine can help you to make sure that your shoulders are moving as effectively as possible: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

[@bahaaalrawi42]

What if these Exercises aggravate the pain afterwards? Should we still do them?

[@PrecisionMovementCoach]

As long as they do not hurt while you are doing them they should be safe. How about you try again tomorrow but do half as many repetitions as you did today and see how it goes? - Coach Joshua, Team PM

[@bahaaalrawi42]

@@PrecisionMovementCoach great idea. Thank you for the quick response!

[@ukhtiunknown9662]

I’ve heard that once bones have fused this issue is not reversible. I’m 34. When do bones start to fuse? Or does this happen at a later stage in life?

[@PrecisionMovementCoach]

Bones don't necessarily fuse in that way. Even if they do, the muscles discussed in this video can and should be activated regularly. I hope that helps! - Coach Joshua, Team PM

[@ukhtiunknown9662]

@@PrecisionMovementCoach thank you

[@Army-om4pt]

No matter how much I tried,I couldn't do the thoracic spine extension pose😢

[@PrecisionMovementCoach]

Hi! Thanks for trying it out. Keep working on it. The movements are subtle and we know that you will improve with time and practice. Keep us posted on your progress :) - Coach Joshua, Team PM

[@Kat.....]

I've had this since I was a child.. hope it works 🤔

[@PrecisionMovementCoach]

Keep us posted :)

[@mahirabdi3110]

We want to knw how u doing 😂its been 6month

[@beenright5115]

I'm the wall neck side bends, what do you mean by activating the muscles while holding the head to the side? Is it just keeping that position until it is time to come back to center? Is it trying to build a mind-muscle connection? Am i over thinking it? Edit: love the app, BTW. Great job!

[@PrecisionMovementCoach]

Thanks for trying it out! Make sure not to let your head drop to the side and use whatever muscles you have access to in that moment to make it happen. This is not a passive exercise so you don't want to allow your head to hang in place. Does that make sense? - Coach Joshua, Team PM

[@beenright5115]

@@PrecisionMovementCoach okay thanks! That clarifies!

[@uo9zzzyxwvutsrqp0nmkjihgfe43]

Does anyone know if fixing this will make you taller? Even if its slightly taller?

[@PrecisionMovementCoach]

It likely will :)

[@ianbandola2514]

Im a bmx athlete before. I have a cut body type.and after i retired riding I got very fat overweight now or obese think and got developed a neck hump. Is having neck hump cause head ache?

[@PrecisionMovementCoach]

It is entirely possible. Please try out the exericses and let us know how they go :) - Coach Joshua, Team PM

[@ianbandola2514]

@@PrecisionMovementCoach do strengthening back building muscles helps ?pull up bars and sit ups push up?

[@PrecisionMovementCoach]

Not unless you integrate the techniques in our video into those exercises :) - Coach Joshua, Team PM

[@XyZz_Bg]

Hlo I am a 14years old boy . these exercise can help me? also is there any surgery for this

[@PrecisionMovementCoach]

Hey! These exercises are perfect for you. You likely do not need surgery. Keep us posted on your progress and let us know if you have any questions :) - Coach Joshua, Team PM

[@visionquest414]

Once your head is properly allinged in the correct position, do you think it's possible that the fat deposited there can be gotten rid of via diet.

[@PrecisionMovementCoach]

Yes! You can start reducing your body fat percentage via caloric restriction even before you adjust your alignment :) - Coach Joshua, Team PM

[@visionquest414]

@@PrecisionMovementCoach Thank you kind sir. I have the skinny fat body type...worst of all the body types,lol... resistance training and calorie deficit it is. :)

[@feitanthegoat]

im 21 and i have this

[@PrecisionMovementCoach]

Not for long if you do the exercises :)