---
title: 'I Fixed My Neck Hump And Forward Head Posture In 30 Days!'
source: 'https://youtube.com/watch?v=OMoS7RHua9I'
video_id: 'OMoS7RHua9I'
date: 2026-06-30
duration_sec: 602
---

# I Fixed My Neck Hump And Forward Head Posture In 30 Days!

> Source: [I Fixed My Neck Hump And Forward Head Posture In 30 Days!](https://youtube.com/watch?v=OMoS7RHua9I)

## Summary

This video addresses common postural issues like hunched back, neck hump, and forward head posture, which often occur together. The presenter demonstrates three simple exercises that can be done at home to correct these problems. The exercises focus on reversing the postural pattern through thoracic extension, muscle engagement, and ligament stretching.

### Key Points

- **Common Postural Problems** [00:00] — The three postural patterns—hunched back, neck hump, and forward head posture—are often present together.
- **YWT Exercise** [01:23] — The YWT exercise is performed lying face down, extending arms to a Y then pulling to a W, holding for 2-3 seconds. It targets the thoracic spine and shoulder blades.
- **YWT Reps and Sets** [02:41] — Perform 2-3 sets of 10-15 reps of the YWT exercise daily.
- **Standing Reverse Plank** [03:54] — The standing reverse plank involves leaning back against a wall with a cloth behind the head, forming a straight line from ear to ankle. Hold for 10-15 seconds per set, working up to 8-10 sets daily.
- **Ligament Stretch** [07:51] — The ligament stretch uses a foam roller or similar object placed crosswise under the thoracic spine. Lie on it for 1 minute initially, up to 10-15 minutes, to elongate the spine.
- **Consistency is Key** [03:27] — Consistency over weeks is key for improvement. Start slow and gradually increase intensity.

## Transcript

Do you have hunched four posture, maybe you have a neck hump or forehead posture, or maybe you have all three of these things. In this video I'm going to show you three movements and get rid of each of those things or all three.
Stay tuned. Oftentimes these three postural patterns are a hunched four posture, a neck hump and four head posture will often be present together. This video is going to help you if you have three of
those problems, two of those problems, or just one of those problems. In three movements I'm going to show you in a comfort of your home how you can start to correct your hunched four posture, your neck hump, or your forehead posture. Let's get to it. Okay let me just show you quickly
what this posture pattern looks like. Oftentimes they're found together. That's when a normal posture, your back starts to hunch forward, your neck starts to move forward and developing a hump there, and then your head shoots forward as well. So wait your postural pattern turns into something like
this. So as we lie you on the table, let me come around here. The first exercise is going to be to reverse this and so everything I'm going to show you today is to do the mirror image of this
postural pattern. So what we want to do is we want to extend up and pull back the spine to a more neutral posture, and that's what this first exercise shows. Let me show you right now.
Okay I want you to get on the floor and do these with me. So you need a flat surface, it could be a firm bed, a yoga mat, some a carpet, just anything. I want you to lie down first. And what this is going to do, just as we lie down, it's going to extend our back up and it's going to take that hunchback
out of the postural pattern. But the exercise we want to do is often done standing and it can be effective standing. But I find you lying prone, face down, it's just more effective. It's called a YWT. The point of the exercise is to come up, it would extend up with our hands and then bring them
down to a W and hold for two to three seconds and then come down. So what we're doing, we're extending our thoracic spine, pulling our head back, engaging our shoulder blades and firing our thoracic
extensors and come down and up and down. You're going to really feel it in this part of your lower
back, you're going to feel between your shoulder blades in the back of your neck, just visualize you reversing or mirror imaging the exact opposite posture and holding it.
You want to hold this for two to three seconds and you want to do two to three sets of 10 to 15 reps every day. I'm already feeling this after six to eight reps here, but I'm going to do 10.
Really squeeze at the top and last one.
If you did those properly, you're going to feel it. If you can only do two or three sets or you're just having a difficult raising your head up, that's your starting point. Start slow, but be consistent
over a period of weeks. You're getting stronger. The exercise will become easier and your posture will improve. Okay, she'd be nice and warm after that first one. I certainly am. This next I'm going to show you is one of my favorites and it's one I get patients quite a bit because it's really effective in so many
different things. It's the standing reverse plank or the standing reversed elbow plank. I'm going to start with the plank and then we're going to engage our elbows because that might be more effective for you, based on what you feel. For this one, you're going to need a little bit of a face cloth or some
padding back to the wall. We're going to take a few steps, maybe six inches off the wall. We're going to place this behind her head and we're going to lean back into the wall and we're going to engage a nice
tight reverse plank where most of the force will be generated in the back of the neck. Now what you want to do is you want to extend the elbows back to open up the shoulders and to extend the thoracic
spine. So you want it is nice, straight line. If this is too hard or it's too easy, then another movement you can do is you can pull your elbows to the wall and pull your head off slightly so that
the towel was going to fall obviously and we're going to engage back and hold the movement with our elbows with our head just slightly resting on the wall. This does a little bit more of the thoracic
spine problem. If you notice that you have more of a hunched in between your shoulder blades rather than a forward head, then you're going to do this movement. If your head's forward and you have a neck hump, you're probably going to do the head more than the elbows. If you have both, you can engage both.
Now this movement needs to be, you need to concentrate for this movement. You need to feel what you're trying to feel. Engage the muscles so that you're extending, opening up our shoulders, getting your head back. It's again, we're trying to mirror image reverse this posture with
finding the correct muscles the right way. You're going to start holding this for about 10 to 15 seconds per set and we're going to work up to about 8 to 10 sets a day. If this is easy, then you can extend that hold up to 30 to 60 seconds depending on your needs and your tolerance level and how strong
you are. Again, focus on the line. We want a nice straight line from the ear to the shoulder, to the hip, to the ankle and we want an angle to make sure that we're able to fire the appropriate
muscles to support better posture. Okay, those first two exercises are really good exercise at targeting the muscles that will really help pull that hunched forward posture back.
It'll help reduce the neck hump that's there because of poor posture and it'll help to pull your head back, correcting all three of those posture patterns that I'm sure you're here for. These exercises are very important to help restore your posture but without this last movement, your
correction or your posture fix will be limited. We often forget about the ligaments that surround the spine and if you were to look at this spine deep inside, you wouldn't be able to see the bones
because they'd be encased and wrapped with ligaments. So the ligaments are the holding elements of the spine that really protect the spine and really allow the spine to maintain integrity as we move and to protect it from excessive motion. The problem being is when your posture has shifted so far
and it's been trained to do that over and over by how we sit looking at our phones, the ligaments tighten up around this. So we actually need to help stretch these ligaments. In the office, we have some specialized equipment that we give based on the needs of a patient but at home, I know you won't have
something like this. I'm going to use this to show you on the spine but I'm going to give you an alternative that you can use at home. First thing we're going to do is we're going to get the position of this right oftentimes people focus on their neck but we want to focus actually below in this blue part of the spine called the thoracic spine and we're simply going to lie on this and we're
going to use gravity and as our body weight comes over time, what happens is this is going to elongate the spine, really put it back in a neutral posture so that when you stand up your posture has improved.
Now this needs to be done consistently over a period of time. Obviously this is not a quick fix but it's super important to add to those two exercises I just showed you. So let me demonstrate how to do this at home. So unless you've been to a chiropractor that does posture aggression, you probably don't
have a thoracic retrain at home so I'm going to put that over there but you probably have either a foam roller, a yoga mat, something cylinder, a pool noodle. What we're going to do is we're going to place this crosswise and again you can do this on a firm surface. The most important part of this is getting
the right spot and so if you have a hunch forward posture and that come forward, one of the best spots is in the apex of where that curvature would be in the thoracic spine or the bit back. So we want to get it so that it's opening up, your leg can be straight here for this purpose I'm on in this chiropractor
bench. I'm going to bend them just to make it easy and you want to get in a spot where your head is going to come back. It's going to open up your rib cage. You can put your arms up to the side if you want or you can rest them comfortably on your chest. You're going to lie in this position and you're
going to really visualize that that spine is being extended in the thoracic spine and lining up your head and your shoulders and just relax. You can hold this for a minute to start but those keen
can work up to 10 to 15 minutes. It's relaxing posture, just work on your belly breathing, a relaxed non stressful breathing pattern and just relax into it. If you find that that is not
aggressive and you're not feeling it then what you can do is come to the edge of the bed for example or a couch, same thing and you want to just come off and just get a little bit more hang to open
things up. Again this is more of a ligament stretch than an exercise but it is imperative for posture correction. If you have pain or a neck issue or a back issue you're aware of I strongly suggest
you seek out your local chiropractor to get more efficient specific help with your posture problems that could be contributing to those painful issues. As well check out my channel. I have lots of resources for you to help yourself in the comfort you're on home like these two videos right here.
They will show you how to sleep off and neck hump forward head posture or hunched forward posture. So please be sure to check those out. If you're new to my channel, explore my channel. If you like what you see maybe you'll consider subscribing so you can be informed when I upload a new video.
Until next time stay well.