How to remove a hump (withers) on the neck? Video instruction with exercises

How to remove the withers on the neck in 10 minutes a day? Video instruction from a trainer with exercises

Anastasia Lunegova

July 8, 2023, 11:15 MSC

How to remove the withers on the neck? Video tutorial.

Audio version:

A posture correction instructor tells us what causes the problem and how it can be corrected.

Fitness trainer and posture specialist

Many people mistakenly think that the withers on the neck are only an aesthetic defect. While it is a serious signal from the body that you have health problems. How to get rid of and prevent its appearance?

The withers is a build-up of fatty and, in advanced cases, fibrous tissue in the area of the seventh cervical vertebrae – the place of transition of the cervical department to the thoracic. Most often the appearance of the problem is caused by a violation of the movement of the thoracic department, the position of the neck statics, movement in the shoulder joints and the position of the shoulder blades. In order to restore the correct functioning of muscles and joints, it is necessary to train, where there will be extensions of the upper thoracic region, lifting the arms at a certain position of the neck.

It is important to change the posture as well. Crest appears not only if you are overweight, but also if you put the wrong strain on the cervical region. Most people sit in front of a computer or phone, strongly tilted head forward, increasing instability at the level of the third-fourth cervical vertebrae. At the same time, the sixth and seventh vertebrae remain virtually immobile.

The main task is to correctly distribute the load between these segments, and additional help to training can provide massage of the cervical-collar zone. Also learn in everyday life not to shift the head forward, and stretch the back of the head upward, keeping the spine straight. Over time, this habit will become permanent and the withers will either completely disappear or will be greatly smoothed out.

Today we have prepared a short video workout to work on this defect. Turn on the video and train with us!