How You Can Get Rid of Neck Hump With a SOCK. Dowager’s Hump.

Hi folks, I’m Bob Schrupp, physical therapist. Brad Heineck, physical therapist. Together we are the most famous physical therapists on the internet, in our opinions of course. Yeah, by the way our subject today Brad is how to get rid of neck hump with a sock Oh boy, isn’t that intriguing? Huh? Yeah? We have a sock right here Not just any sock, but a rolled-up sock. That’s right a rolled-up kind of solid socks Yeah, okay Well, we’ll get into this trick in just a little. Before we do please if you are new to our channel Please take a second to subscribe to us We provide videos on how to stay healthy, fit, pain-free And we upload every day. Also go over to Facebook and “like” us because we give away stuff and we like to be liked I didn’t say it, Brad. You were ready for me to say it and I didn’t say it. So all right, so neck hump it’s that big bump you see on some people right here And so often actually it has a little bit of a fatty deposit, and it’s called dowager’s hump Dowager’s. Like from a Doctor Dowager? I’m sure it is, what else would it be but Brad’s already putting the neck in the position, and he’s showing you what is forming that bump. So if you go down, There’s seven cervical vertebrae and the seventh one is often the one that’s the most prominent one. It’s sticking out that little bump on the end called the spinous process. So kind of like this There you can see that bump right there sticking out. It’s close enough. So what we’re gonna do with the sock is we’re gonna provide a counter pressure right there Right on that hump to help correct that and move it back into place again There should be a little bit of an arch in there But it’s obvious and everyone’s seen people in public or whatever with that posture you may know someone, you may have yourself So how could we correct that, or better yet How can we stop it from happening in the first place? So you can do some of these exercises that prevent it if you start heading that way already. So I took a sock. Actually, a pair of socks here. I guess that’d be two, and I rolled up the first one and I just took the second one and I rolled it over the top of it So this one rolled this way and on this one I rolled right over the top. Is this how you keep your socks in your drawer or do you do the other method? I just throw them in there All the same color, don’t worry about matching. I think I’m good today, so you got a nice solid sock here And now this is gonna provide the counter pressure, so you’re gonna need to be This works well for me in my car now I’m not gonna recommend that you do it while driving no But you can do it as a passenger or you can do it before you start driving is do some of these exercises With the sock in place. Now we don’t have a high enough chair to do this to simulate the driving, so what we’re gonna do is we’re actually gonna take a chair, and we’re gonna take a foam roller You want to do it Bob, yeah I’ll do it. By OPTP. So if you have a chair that’s tall enough, back that goes To your top of your shoulders you could use a firm chair It’s not gonna work in a soft cushion chair it has to be a firm chair Or you can use a foam roller like this, and we’re gonna show you exactly how to do this So you put it right in place here right at C7 there and I’m gonna do some chin tucks While it’s in place, and it really feels good, to be honest with you This is my treatment I do in my car every day. I’ve seen him do it I actually drive with this in place. Right, my kids ongoing joke is you know we get in the car, my sock’s not there I’m going where’s my sock. The kids know I won’t leave until the sock is found. I’ve seen him use a glove Yeah, I’ve done a glove and I’ve done everything. So you do chin tucks But also if this isn’t in the way You can actually do some extensions that way and you can do some side bending Back and forth, all that while keeping that sock in place and working on it And if you notice Bob’s shoulders are back the whole posture thing is being attempted to But people are gonna wanna know, what 5-10 repetitions at a time I’d say you could do 15 to 20. It’s just one of those things that feels really good And you almost can’t get enough of it. So obviously if you don’t have that another way to do this is just on a hard surface. You could do it on the floor, so carpeted floor is desirable Tile would be tough. Yeah, but this is not a floor obviously, but we want to show you just so you can see it This is a fairly hard surface, but same thing I can put it right in place here Now, it’s right on C7 again, and now I can do my chin tucks with this in place It’s right in here. You probably can’t see I suppose. If you rotate your body a little bit here And you could do a severe side bending this way too Brad It feels really good. I almost want to have you try it but I guess we’ve taken our time. I’ll do it, but we might need more time for everything. All right next one Brad This would be a really aggressive one Because this is gonna work on a couple things all at the same time We take our foam roller, you want to take the softer one, and that is a little more comfortable So Brad and I are big fans of this foam roller. It’s a little bit softer. It’s by OPTP. It’s down in our list below. People really like this one And they look nice, it’s a win-win situation I always have trouble getting on this thing a little bit. Don’t don’t worry about it Bob They’ve got time. This is good not only for Now this is pulling the shoulders back, stretching getting the neck a little bit of a stretch, too But I’m gonna go ahead and put the sock in place along with this. I’m too far down aren’t I So you want to get the roller so that your head can rest on the roller and Bob’s a tall person. If he can do it pretty much anyone can. This is aggressive. Lost my comb there. But this just laying here Now I’m not only stretching this part, but I’m also stretching that bump I’m working right on that bump, so this is just a real easy one to do For some of you you probably won’t be able to get your head down, right So shall we show them a little trick. You can use a small pillow They do make a nice little arch that fits on here and stays right there works really nice. Yeah, actually it does. Good starter thing and again you can just lay here This is often recommended for people who even have the hump in the mid back If you’re having trouble with that a thoracic outlet syndrome a lot of times they recommend I like to just lay on this After I work out just to relax And things just fall and I don’t think I have the hump yet But I want to maintain so I don’t. That’s right. I would confirm that you don’t have the hump Brad. You’re doing fine The other thing you can do without this is put this down here I’m gonna bring it out again, and you can lay down on it again And I’m gonna put it in place and now with this in place, I’m gonna do my snow angels I’ve got my arms out to the side, my elbows are down, and I’m going back and forth like this So I’m getting some strengthening now. This is what it looks like from the top I’m doing some strengthening and I’m getting a counter force on that C7. You don’t have to go out in the snow bank to do this. Right at home is just fine If you want to you can. You can do that if you got that climate if you have trouble getting the neck all the way down you might just use a thin pillow to start or You could use another sock or rolled towel Bob and I we like to keep things simple So you don’t have to go and buy something every time you turn around, unless you want to that’s fine Do you want to show just one strengthening one Brad? Nope I don’t want to. Just kidding. Yeah, I’d love to. Should we start with the typical scapular retraction? So if you got some bands, stretch band exercise band. We’re big fans of we decided to pick a band that we’re going to endorse and this is sank band We’re not paid by them But we’ve got those down below because they’re really good quality bands and the price is right He’s squeezing his shoulder blades together And that’s helping strengthen the muscles that keep you from going forward like this. I’m always like, why do I do this to myself? I think bring my sternum out that way and my shoulders back and you can really feel that extra Stretch but not this. Back like this. If you’re doing it in bad posture, it’s not going to help you It’ll exaggerate it I’m not kidding. Don’t worry about people watching if you had your health, you don’t have to worry about it unless your kids are your wife or your spouse is watching you. The thing about this you can do lots of repetitions. I mean you can honestly do 50 of these It’s a postural muscle. There’s a toning muscle. So it’s not one you’re bulking up. It’s one you want to really do Do you want to go like this and then even down. I wanna tell you if you have never done this before and you can go 50 of them, you’re going to be sore the next day. I agree, you’re not gonna start off with 50. Now obviously I need to come in this way so I’d have so much resistance and then that’s what you were talking about? Yeah. I like to call it the hitchhiker, and this not only works at postural, but it gets a rotator cuff muscle as well and this one is hard to do. I’m not going to get 50 of these. I’m gonna do about ten and Then why don’t you finish with one last one Brad just point down low and kind of get the lowest of the lower muscles. And then we’re thinking about going down and you get the lower traps which is a nice muscle to promote. Good postural muscle too. Down you can see my shoulders. Tell them about the scapular thing where we put them into your back pocket right He’s trying to picture in his mind, he’s trying to Squeeze the shoulder blades and push him downward, so they’re going down into the back pocket It’s a weird thought, but that’s what you want to be thinking about, is taking the shoulder blade down into the pockets. That imagery thing can really be helpful with getting the right motions. All right Brad. I think we’ve done enough. We’ve done enough to confuse these people, let’s give them a break They can go work on these exercises. And remember we can fix just about anything with a sock no we can fix just about anything except for that broken heart. But we’re working on it. The sack is about the size of a heart though. If we get a red sock. That’s true Yeah, we’re going right direction Thanks.


  1. What, 50? No, what about 5 and then move it way up to 10?

  2. I like you guys 🙂
    What about a tennis ball, instead of a sock?

  3. Love these guys

  4. In another lifetime you guys were a wonderful
    vaudeville team.

  5. I have a hump that I've been self conscious of for 40 years. When I gained weight it got bigger. I've lost 30 lbs but the hump is still there. And it looks like the flesh is sewn on the bottom of the hump. Makes a dent. I'm going to try the sock!

  6. Please explain the proper chin tuck move. 👍

  7. in my case, the neck hump (with fat pad) is called buffalo hump. which is a symptom of cushing's disease. the body redistributes the fat to protect vital organs. once you get treatment/surgery (tumor removal), it gets better and there will not be a bump as the person loses weight and the fat redistributes again.
    so all neck humps are not same, or don't have same the cause and thus not same treatment.

  8. Bbwigs

  9. Ironically sitting here with clean rolled socks…and, omGOODness I do not agree, it does not feel good at all when u actually have the protrusion. So guess that means it may work…
    But if I laid down on floor (any hard surface) I’d not get back up cuz of how poor spine is (also have 3 herniated discs that went undiagnosed about 15 years ago)
    I’ve lived w this increasing nightmare for as long as I can rem😭
    I now no longer eave my house or drive cuz I can’t lay down to sleep so I really don’t sleep at all
    A lot of issues r caused by muscles which spasm nearly constantly
    Has completely changed cervical spine
    I used to be a powerhouse
    Today I cannot do ANY repetitive motion or I get tremors and cannot use muscles at all.
    Been diagnosed w so many different things I gave up going to drs; am just withering away.
    Existing. Not living

    Thanks for uploads

  10. People got hump neck with a bad posturue working on their computer… please, make sure you don't do this, keep your back erect and your shoulder back…

  11. That intro music deserves an Emmy for Composition.

  12. At first I was thinking it was comedy, but then I realized it's legit. Great video.

  13. Dont know if its true but have read where this hump can be caused by adrenal issues as well.

  14. 2018 – Good advice about everyday ways to treat and fix issues.
    2019 – Schilling cheap products instead.

  15. I've had this since I was 12…they said I had scoliosis but in my adulthood a chiropractor said no way after scanning my vertebrae.

  16. Reminds me of the guys from "Car Talk" (NPR).

  17. I love you guys! And your intro song… just awesome. Keep up with the videos. 👍🏻

  18. It also can be associated with POD in women .

  19. Wow I can’t believe you give out this info for free thanks docs

  20. Thank you for this information. So appreciative.

  21. Can I use a little ball?

  22. ive got a small/medium hump, had it since i was pregnant 30 yrs ago. but mine is just below my hairline. im wondering if i can still do these excersises when its so high up?

  23. "Dr. Dowager"???? You have to be kidding me! It is named because it is seen on elderly women :dowagers!

  24. Thank you! I have developed this hump this year! Misty

  25. Omg how did i not see that before gosh i'm in love with these guys thanks you i'll be practicing these as much as i can and gosh JUNGKOOK WASN'T LYING ABOUT ROLLED TOWELS it really is effective

  26. So I saw this neck hammock commercial before the video … looked liked heaven. First commercial of my life that was helpful and not intrusive

  27. I glanced at the title of this video and the words "neck hump" was all I saw. I then had to fight off the urge, a very strong urge, to troll the shit out of the comment section. If I hadn't stopped myself from immediately clicking the link and fought off the urge, I might have been here for hours. You're welcome.

  28. Any idea how long it takes to see results? I know it probably depends on the severity of the hump/how often and how many exercises you do, but on average? 🙂

  29. I have reservations reguarding the floor demo – people with forward neck have weak deep neck flexors and tight/short and dominant anterior neck muscles like the scalens and SCM. I think hovering your head or lifting your head repeatatively off the floor is going to only make those muscles tighter and more dominant surely? For those people that need to lie down surely it would be better for them to just rest on the sock, then do deep neck flexor strengthening only? Sorry but I worry that following that bif of advice specifically could actually make it worse – happy to be corrected.

  30. An X-ray proved when I was thirty, that my neck hump was fused in place. So this might be good maybe if you're a kid.

  31. Would these work when c4/c5,c5/c6,c6/c7 have been fused?

  32. Do you have any long-term case studies with photographic record keeping to demonstrate the effacacy of the technique?

  33. these guys are epic !

  34. Very charming and fun video to watch. Thank you for the sock exercise.

  35. One way to prevent it is don't get scoleosis.

  36. The exercise the chin was going back and he said tuck

  37. First time I saw these two, their nice and funny rapport really make movement enjoyable

  38. Mutt & Jeff??

  39. Opening jingle plays. Video is closed.

  40. i grabbed my dish towel and….it actually felt good to wad it up and do this exercise! How simple 🙂 Thank you 🙂

  41. You guys are cute! 👍😘

  42. I tried the sock exercise. It feels good.

  43. Wow, it was so weird to hear about "Amazon list in the description" in a video from the early 70's! ;")

  44. It’s hereditary!

  45. I can't lay flat on my back. So sadly I can't do most of these exercises. I do not have a hump but would like to prevent it. My lower left back/back of hip locks in place very painfully to the point were I can't move. Thank you for the information though.

  46. I'm 60 yr old and had this from being a child 10/12 yrs old, will it still work after all these years?

  47. The medical term is kyphosis. Thanks for the exercises gentlemen!

  48. I lost it with that intro song. 😂😂

  49. I have one sticking out that if I touch it, it makes a pop sound and a shocking feeling.

  50. Would this be any help at all for scoliosis in an older person?

  51. If you’ve had neck fusion…C-2 thru C-7, it feels like my head just wants to move that way…will this help?

  52. up against the wall, heels, pelvis, back and all:)

  53. Can u do this on a wall

  54. So helpful…….hate that hump…

  55. Can I use a tennis ball?

  56. "Bob and Brad " the song is classic

  57. Hahahahahaha for a moment I thought he will say move your ass little down

  58. I have a little one and I hate it…

  59. A dowager is the mother of a titled person who's child has ascended to be the main title holder. Say a person marries a Duke. She becomes a Duchess. Say her husband passes away when she is older (usually), and the title of duke then goes to the oldest son. His wife becomes then becomes the new Duchess and the mom becomes the dowager duchess. These women were often older and hunchedhumped backed. That is where the term dowager's hump comes from.💜

  60. Hi.
    I needed this info. .
    Thank you both.
    * I wanted to mention if swimming, along With these technique's could benefit ,, or,, add to .
    My mom had this, mostly in her later years. She never complained of back pain, until she was, I think about, in her 80's( I lost my Mom , going on 2 years now at 93yrs old).
    I have some knowledge, concerning the spine.
    I know it's abundantly important for most all of our health, well-being, etc. .
    That's it.
    Thank you for your video!

  61. Could you use a tennis 🎾 ball?

  62. Also Buffalo 🐃 hump?

  63. Sock it to me baby

  64. These guys are awesome!

  65. O these two are hilarious!!!

  66. Thank you so much for sharing this .

  67. I have this and it has bothered me for ever . I am going to try this . I have asked many different doctors over the years what to do for the hump ? Not one gave me any answer or help . You both are the first . Thank you so much !

  68. What if infused 3456 can it cause pain to discs

  69. Good video but I kept laughing at the positions and acting like it was normal to be posed on a roller and doing chin tucks.

  70. I just wanted to tell you guys that I have been suffering from chronic neck pain due to an injury I received in '97 to my neck. It had flared up recently and I was in pain every night and day and sleeping on my neck made it the worst. After finding one of your videos by accident, the one on sleep positions to alleviate neck pain, I have tried your suggestions of aligning my shoulder with my ear when sleeping. This is quite different than all the other things I have been doing to try to help my neck for years. It has really helped me to gradually ease the pain and reduce the flare-up. Thank you so much! I will be trying this suggestion here (in this video) next! 🙂

  71. Great concepts but my god you two talk your head off! Silence is golden. Speak less.

  72. Denneroll at ideal spine website. Been using it for years. 20 minutes at least or more to make actual progress once a day at least. Stop using electronics leaning forward. Always have it at eye level or higher. Lay on belly and arch up. Always. No exceptions. Have kids do it young to prevent. Always arch back as life just throws forward for everything.

  73. I tried it! its amazing. works better than a tennis ball imo.

  74. The hump is due to compression fractures because of osteoporosis. You can’t prevented it unless you can prevent osteoporosis.

  75. Wow! How have I just found you guys now!!! Your awesome. Love all your advice!!

  76. I have tried that foam roller but I get a headache. Maybe I'm too old? Im a 72 year old female.

  77. You don't really need to demonstrate to us how to roll up socks…

  78. Would like to see a before and after photo of someone who actually did get rid of that hump. I thought it was totally due to being overweight.

  79. What a great duo! They explain things in a easy manner using supports I would easily find in my home or gym. Thank you. I can’t wait to go on my morning commute!

  80. I have cervical dystonia (spasmodic torticullis) and have developed a hump…will this be helpful to me, if modified for my positioning?

  81. The kind of video that just make you instantly just sit up straight

  82. I have had 4 neck injuries. Two were whiplash and two were landing on the back of my head from a horse. I am now getting this "hump" thing but am a little sad that it took so many years to learn about this. I even asked for a brace after the last wreck and the doctor said they prefer not to do that anymore so that you are forced to use the muscle. Now I have some hope.

  83. This actually work really well. Thank you so much!

  84. Too funny but nonetheless i needed these tips. I used to use my cats ball. But the sock sounds good

  85. This showed up in my suggested videos in my auto play. Thank gosh it did! I hit puberty at 13 and my breasts came in fast and furious. Since my breasts reached their potential (38DD) i noticed a slight hump that started and seems to keep growing. Since seeing this video ive since acquired a resistance band for these exercises

  86. Thanks guys! I don’t have one yet but my grandma did and I have poor posture!
    PS “What hump?” Igor, Young Frankenstein

  87. Thank you for your videos. I really appreciate them. Also, just an FYI. A dowager is a rich and/or titled widow. The hump was first noted in elderly women and, I suppose, the rich wore clothing that would show it, so it was more noticeable in them. Thanks, again, for the informative and funny videos.

  88. Brad has so much kinetic awareness, physical intelligence. He moves like he knows how to make it right or support you right. He’ll yank the whole table out with a grown man on it, just so that we can see things at a better angle. Thanks

  89. I do have the hump, but I also have degenerated bones in my C5, 6 & 7. I basically have a Spinal Disease where as my entire spine is degenerating. I also have 5 or 6 degenerative cartilages in my lower lumbar. Am I able to still do this exercise without hurting other areas of my spine?

  90. I do this all the time. I use a bag stuffed firmly with yarn, and use it behind my neck while sitting in my computer chair since the back is high enough. I actually learned about this through physical therapy because I have severe spinal damage from osteoarthritis. I also do it in several spots up and down my spine. It feels really good.

  91. Go to a chiropractor, too

  92. Thank you!!!

  93. Thank you

  94. It was the bells that made me deaf

  95. Is there a video that tells me the best "chin tuck" motion?

  96. Which size foam roller was the second item? Seems several are listed on Amazon. Thanks ♥️

  97. regarding the exercise demonstration at 8:53 ; I had a crushed disc between c5 and c6 and was making my arms go numb and very sharp pain between shoulder blades that only went away when I did these exercises that developed my rhomboid muscles. but the physical therapist told me to keep my arms straight and elbows locked during this exercise, using only my rhomboid muscles to pull the big rubber band. of course, 15 years is too long to be doing this exercise so I got an MRI and then had the disc replaced with a stainless steel ball and socket prosthesis. That was 10 years ago and no pain since then except this summer falling on my arse somehow gave me a bad bout of spinal stenosis in my neck. was the worst summer of my life with the constant pain and they gave me steroids (oral and injection in neck) and that worked. knock on wood, its only been 2 months. Living can be dangerous! lol

  98. Corny intro music

  99. Put a tennis ball inside a long sock and tie a knot to hold the ball from coming out. really helps to position it

  100. What do you guys think of those things that you put around your neck and they inflate so that it lifts the weight of your head off your shoulders. I have one but can't remember the name of it. It feels good when I use it but I wonder if you would say if it's safe to use or not. I swear it seemed to me that using that caused the hump on my neck to shrink quite a bit.

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