Neck Hump Correction
The neck hump, also called a Dowager's hump or buffalo hump, forms when forward head posture compresses the vertebrae at C7-T1, causing the body to deposit fat and calcified tissue at that junction. It's a structural problem that requires a structural solution. This 20-video program systematically decompresses the thoracic spine, reactivates the mid-back muscles, and corrects the postural pattern driving the hump in the first place.
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Do any of these sound familiar?
- Visible bump at the base of the neck or top of the upper back
- Difficulty standing fully upright
- Chronic upper back and neck tension
- Head that juts forward when you look in a mirror from the side
- Fatigue and heaviness in the neck and shoulders
Why this happens
The root causes behind neck hump correction.
- Chronic forward head posture compressing C7-T1
- Loss of thoracic extension, the upper back rounds and stays rounded
- Weakness in the mid and lower trapezius muscles
- Fat and soft tissue accumulation at the site of chronic compression
Why this works
The bump at the base of your neck, sometimes called a "dowager's hump", is caused by your upper thoracic spine rounding forward while your head compensates by jutting out. It's a structural problem, not a fat deposit. These exercises mobilize the locked thoracic joints and strengthen the muscles that hold the upper spine upright so the hump gradually reduces.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
Full program curriculum
16 more videos included with purchase.
Unlock all 18 exercises
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Unlock all exercises, $67Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
Can a neck hump actually go away?
Yes, if the hump is driven by posture (the most common cause), correcting the underlying forward head posture allows the compressed area to decompress and the soft tissue to redistribute. Results vary by severity and how long it's been there, but most people see visible improvement within 6–12 weeks.
Is the neck hump just fat or is it bone?
Usually both. The compression at C7-T1 causes fat and soft tissue to accumulate there, and in some cases the vertebra itself becomes more prominent. The fatty component responds to posture correction. The bony prominence improves more slowly but does improve with sustained decompression.
How is this different from the Forward Head Posture program?
They address the same root cause but with different emphasis. The Neck Hump program focuses more on thoracic extension, mid-back activation, and the C7-T1 junction specifically. If you have both problems, which most people do, you can run them together or check out the Pro subscription.
I'm a woman in my 50s. Is this too intense?
Not at all. This program was specifically designed with that demographic in mind. All exercises are performed lying down or seated, are gentle, and include modifications. Emily, who demonstrates in the videos, is Mike's sister and will guide you through every step.
Will this help with kyphosis?
Yes. The neck hump and age-related kyphosis share the same thoracic rounding pattern. This program addresses both. If you're specifically dealing with kyphosis related to aging or osteoporosis, also check out our Posture for Seniors program.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Do your program anywhere, even offline.
The free Posture Guy Mike app brings your entire program to your phone. Stream at home or download for offline access, perfect for travel, the gym, or anywhere without Wi-Fi. Everything you get on the web, plus the freedom to take it anywhere.
- ✓ Full access to your purchased programs
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- ✓ Track your progress on any device
- ✓ Coming soon to iOS and Android
Coming soon to iOS & Android.
What's included
- 18 corrective exercise videos
- Exercises focused specifically on thoracic decompression
- Lifetime access on any device
- Printable PDF exercise guide
- 30-day money-back guarantee
HSA/FSA accepted · Secure checkout via Stripe
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