Neck Hump Correction
Flatten the hump at the base of your neck with targeted corrective exercises, no surgery, no braces.
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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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 16 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 16 minutes. Weeks 5-8: 8 exercises, about 20 minutes. 6 new exercises come in, 4 drop off. Weeks 9-12: 9 exercises, about 20 minutes. 6 new exercises come in, 5 drop off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 16 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 16 min
Do these 6 exercises each session, about 16 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 16 min
Your routine each session
- 1Static Back
- 2Thoracic Extension (Foam Roller)
- 3T-Spine Rotation
- 4Wall Angels
- 5Scapular Wall Slides
- 6Cervical Retraction
Short on time? Do just Thoracic Extension (Foam Roller), T-Spine Rotation, Wall Angels, Cervical Retraction (about 8 min).
Phase 2ProgressionDo these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 4 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 4 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Your routine each session
- 1T-Spine Rotation
- 2Wall Angels
- 3Static Back Neck Release New
- 4Suboccipital Release (Head on Ball) New
- 5Pec Minor Stretch New
- 6Doorway Chest Stretch New
- 7Band Pull-Apart New
- 8Face Pulls (Resistance Band) New
No longer in your routine: Static Back, Thoracic Extension (Foam Roller), Scapular Wall Slides, Cervical Retraction. You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Wall Angels, Band Pull-Apart, Face Pulls (Resistance Band) (about 8 min).
Phase 3StrengthDo these 9 exercises each session, about 20 minutes. 6 new exercises come in, and 5 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
9 exercises
about 20 min
Do these 9 exercises each session, about 20 minutes. 6 new exercises come in, and 5 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
9 exercises
about 20 min
Your routine each session
- 1T-Spine Rotation
- 2Wall Angels
- 3Band Pull-Apart
- 4Prone Y Raise New
- 5Prone T Raise New
- 6Upper Trap Release New
- 7Cat-Cow New
- 8Standing Arm Circles New
- 9Overhead Reach with Squat New
No longer in your routine: Static Back Neck Release, Suboccipital Release (Head on Ball), Pec Minor Stretch, Doorway Chest Stretch, Face Pulls (Resistance Band). You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Wall Angels, Band Pull-Apart, Prone Y Raise (about 8 min).
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
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All program videos
16 more videos included with purchase.
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Unlock all exercises, $97Key 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.
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The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
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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
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