Release THIS Muscle to Fix Your Neck Hump

Quick Overview

To fix the neck hump (or Dowager's/Buffalo Hump), Dr. Michael Rowe advises a two-part approach: first, stretching tight chest muscles like the pectoralis using a wall corner stretch (Part One), and second, strengthening weak upper back muscles, specifically the rhomboids and levator scapulae, using prone exercises like the Wall Angel and Shoulder Blade Pump (Part Two).

Key Points: The neck hump is caused by a combination of poor posture, tight chest muscles (like the pectoralis), and weak upper back muscles (like the rhomboids and levator scapulae). Part One involves stretching tight chest muscles using a Wall Corner Stretch, holding the stretch for 20-30 seconds, repeating 3 times per side, and performing it once daily. Part Two focuses on strengthening weak muscles, starting with the Rhomboid-targeting Shoulder Blade Pump exercise performed prone (lying on the stomach) for 5 seconds, repeated 5-10 times. The second strengthening exercise targets the Levator Scapulae/Upper Trapezius using a variation of the Armpit Sniffer stretch, holding for 15-20 seconds, repeated 2-3 times per side. The final strengthening exercise is the Wall Angel, performed 5 times, focusing on squeezing the shoulder blades together, followed by the Turtle exercise (chin tuck/extension against the wall) for 5-10 repetitions. Consistency is emphasized: Part One exercises should be done 1x daily, and Part Two exercises 3-4 times per week.

Context: Dr. Michael Rowe from SpineCare in St. Joseph, Michigan, presents a two-part routine designed to correct the physical factors contributing to a forward head posture and the formation of a neck hump, commonly known as a Dowager's or Buffalo Hump. The routine addresses both muscular tightness contributing to the rounding of the upper back and weakness in the muscles responsible for maintaining proper posture.

Detailed Analysis

Dr. Rowe structures his approach into two parts: addressing tight muscles (Part One) and strengthening weak muscles (Part Two). Part One focuses on releasing tight chest muscles, particularly the pectoralis, using the Wall Corner Stretch. The procedure involves standing facing a corner, placing palms high on the walls in a 'Y' position, leaning forward to press the chest toward the corner, holding for 20-30 seconds, and repeating three times per side, daily. Part Two addresses weak upper back muscles, starting with the Shoulder Blade Pump exercise performed prone (lying down with arms out in a 'T' position) by tucking the chin, then lifting the thumbs toward the ceiling while squeezing the shoulder blades together for a 5-second hold, repeating 5-10 times. Next is the Armpit Sniffer, a neck stretch performed with one hand behind the head, gently pulling the ear toward the opposite shoulder, holding 15-20 seconds, repeated 2-3 times per side. Finally, the Wall Angel exercise is performed, moving arms from a 'Y' position to a 'T' position against the wall, focusing on squeezing shoulder blades, repeated 5 times. This is followed by pressing the back of the head toward the upper back/shoulders (Turtle exercise) for 5-10 repetitions. Dr. Rowe recommends performing Part One daily and Part Two 3-4 times per week for best results in fixing posture and reducing the neck hump.