Woman Unveils Remarkably Simple Routine for Rectifying Neck Humps – Astonishing Before and After Images Included

In the realm of viral sensations, a woman has taken TikTok by storm with a revelation: an ostensibly simple yet highly effective method for addressing neck humps.

Katie Blake, a resident of Maine, USA, and a content creator, found herself grappling with a neck hump after years of maintaining less-than-ideal posture. This spurred the 24-year-old to embark on a journey of self-improvement, ultimately crafting her own regimen inspired by online exercises.

Katie’s TikTok account, aptly named @katie.bale.fit, has since skyrocketed in popularity, amassing a staggering four million views and counting.

“I managed to correct my Dowager’s Hump using this routine,” Katie proudly shared with http://NeedToKnow.co.uk, encapsulating her motivation to conquer this challenge. She continued, “The objective of this routine is to elongate the tense muscles and fortify them, facilitating the maintenance of proper head and shoulder positioning.”

For those unfamiliar, Dowager’s Hump, also referred to as hyperkyphosis, manifests as an excessive curvature of the spine, often culminating in the development of a noticeable ‘hump’ near the base of the neck.

Katie candidly attributed her own hump to the perils of poor posture. In her viral endeavor, she not only delineated her comprehensive routine for hump reduction but also issued a disclaimer, acknowledging that this method might not be universally effective, given the multifaceted nature of posture-related issues.


Step 1: Begin by extending your neck forward and then gently retracting it while tucking your chin, resembling a chicken’s movement. Repeat this sequence ten times.

Step 2: Execute ten shoulder shrugs.

Step 3: Clasp your hands together, with palms touching, and raise your arms above your head while pressing your hands upward ten times.

Step 4: Maintain your hand position from the previous step but shift the movement behind your head, with your fingers pointing rearward, for an additional ten repetitions.

Step 5: Alternate between rolling your shoulders forward and backward, completing three sets of ten each.

Step 6: Place a foam roller beneath your neck and gently apply upward pressure on your chin. Be attentive to any potential cracking sounds, but refrain from forcing any movement. For a gentler stretch, you can rest your neck on the roller.

Katie elaborated, “I adhered to this regimen twice daily, once in the morning and once before retiring for the night. Remarkably, after approximately eight months, my neck had returned to its rightful alignment.”

In her TikTok posts, Katie provided a striking visual comparison of her neck’s transformation, showcasing the “before” and “after” images as she executed the routine.

This compelling post has garnered an impressive 441,000 likes and a plethora of enthusiastic comments from engaged users.

Lorraine, a physiotherapist, affirmed, “These exercises genuinely yield results; consistency is paramount, and genetic predisposition also plays a pivotal role.”

Felix marveled, “The sounds my shoulders made while performing these exercises were astonishing.”

Another commenter observed, “Many of these stretches are utilized in TMJ (Temporomandibular Joint) physical therapy as well.”

One viewer, grappling with their own insecurities, noted, “This addresses my most significant concern. Weight loss isn’t my primary goal, so I’m hopeful this will be beneficial.”

Echoing these sentiments, another commenter attested, “This aligns with my experience. My physical therapist prescribed similar exercises to enhance my posture and alleviate neck discomfort.”

In a lighter tone, Adrianna humorously admitted, “I watched this while completely hunched over.”

Jennifer chimed in, humorously comparing her experience to the iconic cereal jingle, “Just tried it. My shoulders sounded like a bowl of rice crispies… ‘snap, crackle, pop.'”

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