The video discusses a common issue known as a "neck hump" or "buffalo hump" which is a postural problem caused by the vertebrae in the neck becoming more pronounced, leading to the body laying down fat in the area for protection. To eliminate this, three steps are necessary: mobilization, stretching, and strengthening.
Mobilization can be achieved through three techniques:
1. Lying on a pair of rolled-up socks on the floor to push the vertebrae back into place.
2. Using a pair of rolled-up socks in a standing position against a wall to mobilize the vertebrae.
3. Using a foam roller to stretch the entire spine.
Stretching is necessary to loosen tight muscles, specifically in the base of the skull and the front of the chest and shoulders. Exercises such as chin tucks and doorway stretches can help.
Strengthening weak muscles is the final step, and can be achieved through exercises such as scapular pinches, rows, and face pulls using resistance bands.
By following these three steps, it is possible to eliminate the neck hump and improve posture.
1. The speaker has a doctorate in physical therapy.
2. The speaker is called Jared.
3. The seventh vertebrae in the neck is located at the base of the neck.
4. The seventh vertebrae can be felt at the base of the neck.
5. The neck hump, also known as buffalo hump, is caused by poor posture.
6. The body lays down fat around the seventh vertebrae to protect it, creating a bump.
7. The treatment for neck hump involves getting out of the posture that promotes it.
8. To eliminate neck hump, three steps must be taken: mobilize, stretch, and strengthen.
9. Mobilizing the vertebrae involves using a pair of rolled up socks or a foam roller.
10. The socks or foam roller should be placed at the base of the neck, on the seventh vertebrae.
11. The exercise should be done on a firm surface, such as a carpeted floor or a yoga mat.
12. The exercise should be held for 60 seconds.
13. The exercise can be done with a wall for support.
14. The third method of mobilization involves using a foam roller.
15. The foam roller should be 36 inches long and 6 inches in diameter.
16. The foam roller should be placed along the length of the vertebrae.
17. The exercise should be held for 1-2 minutes.
18. The second step is to stretch the muscles that are tight and pulling the neck forward.
19. The areas that tend to get tight are the base of the skull and the front of the chest and shoulders.
20. Chin tucks are a good exercise for stretching the base of the skull.
21. The exercise should be held for 3 seconds and repeated 20-30 times.
22. Doorway stretches are a good exercise for stretching the front of the chest and shoulders.
23. The exercise should be held for 20-30 seconds and repeated 3 times.
24. The third step is to strengthen the muscles that are weak and contributing to poor posture.
25. The simplest exercise for postural strengthening is the scapular pinch.
26. The exercise involves standing with good posture and pulling the shoulder blades together.
27. The exercise should be held for 2-3 seconds and repeated 10-15 times.
28. Resistance bands can be used to strengthen the muscles.
29. Rows and face pulls are good exercises for strengthening the muscles.
30. The exercises should be done with good posture and repeated 10-15 times.