Quick 4-minute fix for Neck Hump

A Neck hump is also known as a Buffalo hump or a Dowager's hump.
It is often due to a faulty posture and with the correct exercises, can be corrected.
In this video, I will share my favourite exercises with you for correcting the Neck Hump.
I have seen some remarkable results in our clinic when these exercises are combined with postural correction.
1. YWTL Exercise 1:14 min
2. Pull Arm/Tilt Head 1:37 min
3. Arm Up/Turn and Tilt 3:00 min

I love making these videos for you and would really appreciate your support by simply commenting and giving me the thumbs up if you think it is worth it.
Don't forget to subscribe for the most effective how-to video's!
Please visit us in one of our clinics:
Milton Chiropractic Clinic
2 Ely road
Milton, Cambridge (UK)
CB24 6DD
+44 (0)1223 864444
Fornham Chiropractic Clinic
Unit 10
Fornham Business Court
Hall Farm
The Drift
IP31 1SL
+44 (0)1284 220202


  1. Nicole McBride

    Nicole McBride

    Acum 5 ore

    Thanks I needed to see this *subscribed

  2. Maricela López

    Maricela López

    Acum 5 ore

    Me urge hacerlos, Gracias

  3. Rosely Martinez

    Rosely Martinez

    Acum 7 ore

    When I do these excersises, I have pain on the hump

  4. Jennifer Brantley

    Jennifer Brantley

    Acum 7 ore

    Merci Beaucoup! So happy to learn about these special exercises and so eager to start them! I will update with a comment! All the Best!

  5. Marina Carbajal

    Marina Carbajal

    Acum 9 ore

    Don't get a giraffe chest

  6. Marina Carbajal

    Marina Carbajal

    Acum 9 ore

    The my pillow gives you buffalo 🐃 hump?

  7. chavita satchfield

    chavita satchfield

    Acum 9 ore

    I didn’t even search for this! But wow, it’s something Ive needed to do for a while. Tried it once and I could feel a difference. Thank you! Cant wait to see if I see a physical difference after doing exercises for a while.

  8. Mervi Klemiato

    Mervi Klemiato

    Acum 9 ore


  9. Amarprith kaur

    Amarprith kaur

    Acum 9 ore

    Hello Doctor Jasper, Thank you so much for this video. It is very easy to do them. I have been doing them for 2 weeks now, I do feel less discomfort in my neck. How long would it take for the hump to go away, if you do it a minimum of 5 days a week?

  10. Seetha Lakshmi R. Srinivasan

    Seetha Lakshmi R. Srinivasan

    Acum 9 ore

    Thank You. 🌺

  11. Gist dey

    Gist dey

    Acum 11 ore

    I never even knew there was a solution this this hump, thank you so much for this video, God bless you tremendously

  12. Lesley Jacques

    Lesley Jacques

    Acum 11 ore

    Love the exercises explained well and easy to do daily thank you

  13. Lynsey Southion

    Lynsey Southion

    Acum 12 ore

    I didn’t think this could be sorted. I’ve been walking on crutches for 6 years and counting so my posture probably isn’t great! Glad I stumbled on this to give it a try as I’m so self conscious of mine!

  14. MissKitty Fantastico

    MissKitty Fantastico

    Acum 12 ore

    Sorry maybe I didn‘t get it but did he mentioned how often you should do these exercises? Daily? Please help me out!

  15. Gadolium Nitrogen

    Gadolium Nitrogen

    Acum 12 ore

    Wait i spoke about this to my friend 2 days ago about why does my neck look like this uh

  16. Denise Juarbe

    Denise Juarbe

    Acum 13 ore

    Very simple thank for sharing this information!

  17. Susana Esther Fernandez Briceño

    Susana Esther Fernandez Briceño

    Acum 14 ore

    Hola !que buenos parecen los ejercicios. los prondré en practica!grcss

  18. Dorota Kamila

    Dorota Kamila

    Acum 15 ore

    Thank you! I needed that, my back needed that! I have a sitting computer job since 16 years and my back started to scream for help. Pain doesn't allow to work anymore so I started to look for some help outside the doctor's offices and I found it! Thank you so so much :)

  19. Onewayticket 2

    Onewayticket 2

    Acum 17 ore

    I did the first stretch only once and I already feel so much relief. I am only 17 but I have a really big neck hump and rounded shoulders because of my inactivity and bad posture habits. I really want to get back to having proper posture. Thank you so much doctor! I am going to try all of these exercises for at least a month to see if there’s any difference.

  20. Laura Covillon

    Laura Covillon

    Acum 20 ore

    How often should I do these?

  21. Campbell’s Freedom Farm

    Campbell’s Freedom Farm

    Acum 22 ore

    It did help Love if you thumbs up my gardening video as well Sabrina from Campbell’s Freedom Farm

  22. Lisa Caceres

    Lisa Caceres

    Acum 23 ore

    I really liked your video ! Thankyou for sharing the great knowledge :-)

  23. Let It Roll

    Let It Roll

    Acum o Zi

    So glad your video showed up in my ROfilm feed! I looked into your channel videos and will be watching many of them for help with neck and back.

  24. Cherry cola

    Cherry cola

    Acum o Zi

    It works! I have good posture, but fat in the c7 area. I have been doing this daily for 22 days so far. I am see changes! It's not gone yet, but changes are happening! Thanks so much!!!

  25. Jill Alexandra Rock

    Jill Alexandra Rock

    Acum o Zi

    I wear corsets, for waist-training purposes, daily. I thought my neck hump was a matter of having to lose weight. Can't wait to get to these exercises and feeling better, and looking better. Thank you, doctor.

  26. Bobbye Owens, REALTOR

    Bobbye Owens, REALTOR

    Acum o Zi


  27. مطبخ فاطمة الزهراء

    مطبخ فاطمة الزهراء

    Acum o Zi


  28. Ling Ling

    Ling Ling

    Acum o Zi

    So helpful!

  29. crunchy toes

    crunchy toes

    Acum o Zi

    I can't believe I'm here

  30. Victoria Sinon

    Victoria Sinon

    Acum o Zi

    Great and easy exercises! Thanks

  31. Jayjay Jay

    Jayjay Jay

    Acum o Zi

    I have read many of the comments. And I am interested in knowing those that said it made them feel better...has it done anything for your hump? I didn’t think “spot” weight loss could happen. He did say it is fat. I am going to do this every morning and every evening. I just took a before photo. I will take another photo after 7 days. 🤞🙏

  32. FluffeeBrown


    Acum o Zi

    Love it! Really helps thanks Doc!!!

  33. A Life With Luna

    A Life With Luna

    Acum o Zi

    My trapezius tightness and pain was gone after doing these stretches. I also felt like I could stand taller. I am definitely doing this every day

  34. anna2201


    Acum o Zi


  35. Magda Marcos

    Magda Marcos

    Acum o Zi

    Thank you so much! Very helpful indeed, I needed those exercises for my back

  36. Khloud Khaled

    Khloud Khaled

    Acum o Zi

    Thanks for this useful video. doctor



    Acum o Zi

    I lost weight and lost it too!!!

  38. Erin


    Acum o Zi

    thank you! :-)

  39. AU18 0169 AMANDA DCOSTA MjMi Eng Port.

    AU18 0169 AMANDA DCOSTA MjMi Eng Port.

    Acum o Zi

    Great vid! Thanks a ton!!

  40. Franziska Dimitrova, geb. Lippert

    Franziska Dimitrova, geb. Lippert

    Acum o Zi

    Is it safe to do those exercises with a disc protrusion?

  41. Zee Q.

    Zee Q.

    Acum o Zi

    Wow these exercises are so simple yet feel so good! Thanks I really needed this! Good to know I can fix it and it’s only a fat deposit! Phew!

  42. Ro An Yo

    Ro An Yo

    Acum o Zi

    This is really wonderful and helpful. thank you :)

  43. Rosemary Piccolo

    Rosemary Piccolo

    Acum o Zi

    Thank you!

  44. Jaspal Bhangra

    Jaspal Bhangra

    Acum o Zi

    Clear and very helpful advice. Straight to the point and onto exercises.. its great when you don't have to listen for half an hour before they actually show you what you need to do. Have liked and subscribed. Thanks.

  45. Shannon Doering

    Shannon Doering

    Acum o Zi

    I struggle with neck pain and stiffness and I can tell this is going to help a lot thank you for the video :)

  46. Lysistrata Wong

    Lysistrata Wong

    Acum o Zi

    WOW doc... you’re amazing for making this. Saving my life, I’m Always in pain and finding relief with these 🙏🏽🙏🏽🙏🏽

  47. Vegan Witch

    Vegan Witch

    Acum o Zi

    Thank you very much for this. After the first time, I felt the burn on my buffalo hump. Do we do the exercises for the length of time you have given just once a day?

  48. Ofra Matzov-Cohen

    Ofra Matzov-Cohen

    Acum o Zi

    Hi and many thanks from Israel!👏👏👏👏🙋🏻‍♀️🌈

  49. angie murray

    angie murray

    Acum o Zi


  50. Wendy Jacobs

    Wendy Jacobs

    Acum o Zi

    Thank you.That helped alot!

  51. Dawn H

    Dawn H

    Acum o Zi

    My Daughter is young, no text/ computer neck/ not fat from over weight... she is 95 pounds and started getting this fat pad. Findings cervical spine is in curved wrong direction, practically backwards.. putting pressure on her upper spine, and (english) body is trying to distribute weight of head that is heavy and extra pressure the neck unable to support head properly. When doctors say oh, if just fat pad, your sitting wrong, your texting. Its not just as simple as a guess. Have them do the work to look further, most of the time their guess work is wrong from my experience. Also, long term cervical spine issues can limit mobility, misaligne whole spine and add pressure to spinal cord. Which indeed affect all of your body, organs from the compression to numbness in your hands and feet.. to just name a couple. #doctorsstopguessing

  52. SpazZtk SpazZy

    SpazZtk SpazZy

    Acum o Zi

    I went to my chiropractor about my hump and he said there was nothing that could help. He did plenty of other things to help my spine which I appreciate and was necessary but cost almost $1000. Then I find this on ROfilm and I can potentially fix my hump for free!!!!!!!!!!!!

  53. Padmasari Adiwidya

    Padmasari Adiwidya

    Acum o Zi

    Thank You 🙏🙏🙏

  54. Dawn Louise

    Dawn Louise

    Acum o Zi

    Thank you very much 😀

  55. Dawn Louise

    Dawn Louise

    Acum o Zi

    Brilliant tried some of these exercises made a huge differernce

  56. Padma Latha Bandi

    Padma Latha Bandi

    Acum o Zi

    Thank you very much. I appreciate your time and effort in making this video. The exercises are really helpful.

  57. Trina Tan

    Trina Tan

    Acum o Zi

    Shall try these exercises

  58. Krys Nicole

    Krys Nicole

    Acum o Zi

    Thank you so much for Sharing! This is life changing.

  59. Prestina Louis

    Prestina Louis

    Acum o Zi

    Thank you so much I needed that.

  60. Meeny 007

    Meeny 007

    Acum o Zi

    How long does it take to get rid of it?

  61. Tarmara Johnson

    Tarmara Johnson

    Acum o Zi

    Not just poor posture its can be tension in the scapulas where these muscles stop working cause there's no blood flow their too tight.. try breathing from your back it's hard

  62. sanjay singh

    sanjay singh

    Acum o Zi

    Thnx sir it's really effective.

  63. ylp teis

    ylp teis

    Acum o Zi

    Excellent video. Much helpful.

  64. Monique Velez

    Monique Velez

    Acum o Zi

    Yes! I needed to see this video. Thanks 🙏

  65. Pamela Lim

    Pamela Lim

    Acum o Zi

    Thank you! This will be an addition to my stretches! I use a medium sized knubbly rubber ball from Decathlon and lay on it between my spine and shoulder blade with my arm raised to bring relief to a fatigue back! Good to know I can stand and stretch too!

  66. Sinsanatis


    Acum 2 Zile

    careful with that last one. do it slow. i tried doing it a little to fast and that shit hurt

  67. Regina Rainwater

    Regina Rainwater

    Acum 2 Zile

    Just came across your site. I will be trying this because I have the hump. Will let you know.

  68. Sylvia Niewerth

    Sylvia Niewerth

    Acum 2 Zile

    Exercises are easy to understand and video is not i nterrupted by advertising. I really enjoyed, thank you!

  69. maram maram

    maram maram

    Acum 2 Zile


  70. Atlas Elliot

    Atlas Elliot

    Acum 2 Zile

    my mother sent this to me. r o o d

  71. Kelly Lue

    Kelly Lue

    Acum 2 Zile

    thank you

  72. rosadita007


    Acum 2 Zile

    Thank you for this! i need it.

  73. Dago Villarreal

    Dago Villarreal

    Acum 2 Zile

    What would be good way to reduce the amount of fatty tissue? I've been working on this for a little while now and I know my posture is better but there is still excessive fatty tissue.

  74. Jason Y.D

    Jason Y.D

    Acum 2 Zile


  75. Charlotte Cross

    Charlotte Cross

    Acum 2 Zile

    After one time it helped a lot actually. I'll be doing this everyday 💕 (*ˊᗜˋ*)ᵗᑋᵃᐢᵏ ᵞᵒᵘ

  76. Nethmi .G

    Nethmi .G

    Acum 2 Zile

    Having a larger chest size also makes having good posture so difficult 😔

  77. Vamos unicornio

    Vamos unicornio

    Acum 2 Zile


  78. Ewa Weber

    Ewa Weber

    Acum 2 Zile

    Thank you

  79. Jayjaymeza •

    Jayjaymeza •

    Acum 2 Zile

    This helped !

  80. Shaiyia Fraser

    Shaiyia Fraser

    Acum 2 Zile

    Thank you for your help

  81. Jill mudge

    Jill mudge

    Acum 2 Zile

    Feels really good. Nice exercises - thank you!

  82. MNConnect


    Acum 2 Zile

    Thanks for sharing!

  83. Wendy Ackerman

    Wendy Ackerman

    Acum 2 Zile

    Love these simple exercises. I am going to try them.

  84. Светлана Десятова

    Светлана Десятова

    Acum 2 Zile

    Блин, а на русском языке есть????

  85. Mary Sutherland

    Mary Sutherland

    Acum 2 Zile

    Thank you! It’s working!

  86. Anonymously Anonymous

    Anonymously Anonymous

    Acum 2 Zile

    Wow. Past 9 million views now? When I first watched this it was no where even close to half a mil! Kudos! To a global neck humpers - no more 👍🏼✨

  87. FWW FLA


    Acum 2 Zile

    Terrific. Thank you

  88. Cherry Tyler

    Cherry Tyler

    Acum 2 Zile

    I will be trying this thank you for sharing it😘

  89. Nourin Mahmud

    Nourin Mahmud

    Acum 2 Zile

    Maannn u saved my life....thank you sooo much...lots of love💖:)

  90. Sandra Pinon

    Sandra Pinon

    Acum 2 Zile

    It’s already embarrassing and a sore subject without having someone call it a “Buffalo hump”

  91. lizzyboneez


    Acum 2 Zile

    Cool video...dont know why it appeared on my feed but im happy it did

  92. Nancy Tik Tok comedia

    Nancy Tik Tok comedia

    Acum 2 Zile

    Excelente Gracias

  93. Ujjwal Prasad14

    Ujjwal Prasad14

    Acum 2 Zile

    thanks, really helped a lot

  94. Kathleen Bittner

    Kathleen Bittner

    Acum 2 Zile

    The last exercise reminds me of reaching up in the pantry for my kids' out of reach snacks while simultaneously yelling at them to not fight with each other lol

    • hollerinwoman


      Acum o Zi


  95. María Luisa Cástino

    María Luisa Cástino

    Acum 2 Zile

    Regarding the last exercise, what you mean with: “make sure you don’t get dizzy”. Aren’t we supposed to do anything that compromise our discs?

  96. Isha'a


    Acum 2 Zile

    "4 Buffalo girls going 'round the outside, 'round the outside, 'round the outside." 🤦😂 #BuffaloGirlsWontUComeOutTonight Ok I'm done... Thanks for the video. I was already doing these exercises, but now I have even more confidence in Yoga. Namaste🙏😘

  97. Anna May Castro

    Anna May Castro

    Acum 2 Zile

    I already a big difference!1Thank you for giving me hope that my buffalo hump will disappear. is this daily routine? How many times shall I do this?

  98. Sudi Khosravi

    Sudi Khosravi

    Acum 2 Zile

    Good tutorial useful videos info and thank you 🙏🏼 👌🏼💕

  99. Freda Abbas

    Freda Abbas

    Acum 2 Zile

    Great exercises.. Thank you. Keep up the good work.

  100. Arlette Zambrano

    Arlette Zambrano

    Acum 2 Zile

    How many times a day is this recommended for?