Fix Neck Hump, Forward Head, Tech Neck & Rounded Shoulders I 10 Min Posture Routine No Equipment
This workout was created after a viewer asked for help with her neck hump. While making it, I realized my husband was developing a visible bump at the base of his neck, and I had been dealing with forward head posture myself for years.
Most neck humps develop gradually from long hours at the desk, constantly looking down at phones, weak upper back muscles, and tight muscles around the neck and shoulders.
This routine combines gentle stretches, targeted self-massage around the neck hump and base of the neck, and strengthening exercises to help pull your head back, open your chest and shoulders, and rebuild strength in your upper back. No equipment needed — you can do it at home, at your desk, or anywhere.
As I practiced these moves, I became much more aware of my posture in daily life. I hope this routine brings you the same awareness and improvement.
You may feel taller and more open after a few sessions, and with daily practice, you’ll often notice real changes in your posture and the hump within a few weeks.
Small daily effort really adds up. I hope this helps you as much as it’s helping us.
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❤ Amanda
Time:
Intro: 0:00-0:38
Warm Up: 0:39-2:09
C-Glide & Tuck: 2:10-
0:00 Intro
0:30 Warm Up
2:06 C-Glide &Tuck
2:46 Tuck & Shrug Combo (3s Up & 3s Down)
3:26 Tuck Hold + 3 Rotations
4:06 Head Hand Battle
4:46 Gravity Tuck & Hold 3s (Arms on Knees)
5:26 Skull Base (Fengchi) Massage & Stretch
6:06 Head Turn & Palm Stroke (15s Each Side)
6:46 Alternating Stacked-Palms Hump Flush
7:26 Boat Rowing (Towel Optional Resistance )
8:06 Elbows Close Lift & Pull
8:46 Triangle to W Pull Down
9:26 W Pulses
10:06 Hinged Y-T Alternating Opens
10:46 L-Flyes & Squeeze
11:26 Seated Thoracic Extension
12:06 Cool Down
14:25 Workout Complete!
#NeckHump #DowagersHump #ForwardHead #TechNeck #Posture #Roundshoulders #Back #fixposture #QuickWorkout