There is one key muscle that pulls your spine into neck hump posture leading to neck pain and poor posture. In this video I'll teach you an easy home test to assess if that muscle, the pectoralis muscle, is causing your neck hump (aka forward head posture or Dowager's hump). Then I will teach you three simple exercises to release tension in the pectoralis muscle which addresses a root cause of rounded shoulders and painful neck tension.
🔖 Here is a pdf summarizing these exercises: https://www.positivemotionhealth.com/handout-24-11/
Products mentioned in this video (affiliate links):
* 36" Foam Roller: https://amzn.to/4azAj25
* Theraband: https://amzn.to/4jvUtyd
* Fitness bands: https://amzn.to/3EehqG5
🔴 Watch Next
➜ Simple Solutions for Neck Pain Relief: https://youtu.be/JnovB4cGP-Y
➜ Best 4 Neck Exercises to Fix Neck Pain: https://youtu.be/Q2zMzrTVgSM
➜ 3 Simple Computer & Desk Hacks to Cut Out Neck Pain: https://youtu.be/oh4Arivblgo
Chapters:
00:00 Introduction
01:25 Pectoralis Muscle Tightness Leads to Neck Hump Posture
02:47 Home Test for Pectoralis Muscle Tightness
05:04 Exercise #1 - Upper Back Cat Stretch
07:49 Exercise #2 - Passive Pec Stretch on Foam Roller
09:53 Exercise #3 - Banded Pectoralis Stretch
A key culprit behind neck hump posture is tightness in the pectoralis muscles, which often leads to rounded shoulders and forward head posture. I’ll walk you through an easy at-home test, the Wall Angel Test, to determine if your pec muscles are part of the problem. This quick and informative assessment will help you pinpoint muscle tightness and give you insights into your posture.
I will then guide you through three exercises designed to improve flexibility and promote better posture. From the Upper Back Cat stretch to the Passive Pec Stretch on a foam roller, to the Banded Pectoralis Stretch (my personal favorite), these movements are straightforward, effective, and adaptable to your fitness level.
With over 20 years of experience helping patients with neck pain, neck humps, and forward head posture, I have seen firsthand how these home exercises can transform your posture and alleviate discomfort. Many times the pectoralis muscle is overlooked as a hidden cause of neck hump posture, but now you know how to assess it and work to improve it.
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About Dr. Brant Pedersen, DC, CCSP
Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.
👋🏼 Connect with Dr. Brant Pedersen, DC, CCSP
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