Neck Hump| How to Get Rid of the Fat at the Top of Your Back
4.5 (116 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
742 students enrolled
Wishlisted Wishlist

Please confirm that you want to add Neck Hump| How to Get Rid of the Fat at the Top of Your Back to your Wishlist.

Add to Wishlist

Neck Hump| How to Get Rid of the Fat at the Top of Your Back

Learn what fatty neck hump is and how to improve your appearance, reduce pain and regain lost confidence.
4.5 (116 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
742 students enrolled
Created by Paula Moore
Last updated 7/2016
Current price: $10 Original price: $65 Discount: 85% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 1 hour on-demand video
  • 10 Articles
  • 11 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Understand the 4 different causes of neck hump
  • Learn 7 specific rehab exercises that target neck hump
  • Reduce neck and shoulder tension
  • Stop headaches and neck pain!
  • Find out where to get an x-ray (if needed)
  • Learn what ergonomic changes to make
  • Begin to wear flattering clothes again
  • Regain body confidence and boost self esteem!
View Curriculum
  • No special equipment or clothing needed
  • Written, audio, animation & video formats
  • PDF resources to download and/or print

Course updated June 14th, 2017

470+ STUDENTS; 66 REVIEWS; 4.7* AVERAGE RATING!              _________________________________________________

"Very informative. Thank you so much for providing this course to everyone. I have all of your courses, you have such a great way of explaining things and offering courses that help us individuals with specific health needs. Please continue to create wonderful, and helpful courses that help us keep and maintain our quality of life!!" Rashaunah Morrison

"I am thrilled!!! I started watching paula on you tube 4 years ago and it probably saved me some further injury to the neck hump I have. I can't wait to see the exercises and start implementing them in my daily routine. I'm 62 and want to stay healthy." Jan warren

"What an eye opener! What a great course! This info is so helpful. Thank you, thank you, thank you for putting this course together. I'm glad there is some hope for this condition." Russell Cepelak

"Lots of information and hope." Mary Gramajo

"This course is so THOROUGH - so easy to understand - everything so clearly stated on matters that have puzzled me for years! All the same questions, practitioners I've had in the past only brushed aside, Dr Paula has answered in spades! I especially appreciate the photographs, x-rays, and - wow! the dialogue between her and real patients." Marty Richert

"Clear, detailed, explanations. Very informative. Great visuals." Peggy Crabtree

"Amazing information I have never seen before." Geraldine


Do you wear high collars to hide the unattractive lump of fat on the back of your neck? What is the fatty neck lump? How did you get it and how can you get rid of it? 

I designed this course with the help of nearly 200 real posture pupils concerned about their posture appearance. By the end of the course, you'll understand the cause and have an actual rehabilitation routine to get rid of your fatty neck hump.

I'll be teaching exercises based on a highly researched technique called CBP the Clinical Biophysics of Posture. This technique is perfect for those with a visible fatty neck hump that has failed to respond to treatment or exercises already tried. 

Not only will I cover the 4 specific causes of neck hump, and the 6 most frequently asked questions, but I'll demonstrate on my own neck, how to perform 7 very specific movements that will get right under the fatty hump to the stiff, achy joints below in ways likely not seen before. I'll be with you every step of the way!

Feel free to take a look through the course description now. I look forward to seeing some of you on the course!

Who is the target audience?
  • For students 25-55 (only a guide - I have many pupils outside of this range)
  • Anyone with a visible fatty neck lump
  • Anyone insecure or embarrassed by their posture
  • Anyone with visible forward head posture
  • Anyone hiding their posture with clothing
  • Not for previous spinal surgery
  • Not for advanced arthritis
  • No one with a history of vertebra fracture
  • No one with osteoporosis
Students Who Viewed This Course Also Viewed
Curriculum For This Course
26 Lectures
Welcome Posture Pupils!
2 Lectures 05:47

A walk through the entire course that includes a brief summary of all 7 sections, including the 4 causes of neck hump, the 7 specialized rehab exercises and how to get the best results, and where to go for an x-ray and/or further treatment; all with the intention of reducing discomfort and pain, and ultimately rebuilding posture confidence. 

Preview 04:06

There are a lot of misconceptions about what the Fatty Neck Hump actually is. The fatty lump of tissue found at the base of the neck on some people, is poorly understood even among healthcare practitioners and is often incorrectly described as a Dowager's Hump. In this lecture we will clear up any misconceptions by showing you a real Fatty Neck Hump on x-ray!

What is this Fatty Lump?
What Causes Fatty Neck Hump?
5 Lectures 14:02

In this lecture you will meet David, a 45-year-old business man with severe forward head posture and headaches. Be sure to download the pdf from the attached resource section for this lecture. There you will learn the 5 causes of forward head posture and find out when it is appropriate to have an x-ray taken.

Forward Head

Kinked neck (aka cervical kyphosis) is the 2nd cause of Fatty Neck Hump. If you have visible forward head posture (your head is sitting forward relative to your shoulders) and also a lump of fat on the back of your neck, you may have cervical (neck) kyphosis - when the 'ideal' neck curve kinks the wrong way and pushes the head into a forward position.

Kyphosis - Reversed Neck Curve

In this lecture you will actually see what a fatty neck hump looks like on x-ray. Most people with fatty neck hump naturally have concerns about the outside appearance of the hump, but forget about what is actually causing the hump - the spinal alignment beneath. To understand how to get rid of fatty neck hump, we have to know what to do about the bony structure that lies underneath the hump.

Kyphosis - How It Looks On X-Ray

In this lecture, I will demonstrate how poor spinal alignment leads to arthritis. Bad posture means the body has lost its ideal symmetry; which causes increased load and mechanical stress on body tissues. Increased load causes bones, joints and discs, to wear down and remodel.

Preview 06:02

In this lecture we discuss many of the conditions and diseases that can cause Fatty Neck Hump. If after reviewing this lecture, you suspect a medical reason for you neck hump, please make an appointment to see a medical doctor.

Medical - Hormones, Drugs & Lipomas
FAQ - Everything You Ever Wanted to Know About Neck Hump
6 Lectures 20:27

In this lecture, I will discuss the difference between Fatty Neck Hump and Dowager's Hump. You will see real life pictures of both humps and understand which areas of the spine are affected.

Is Neck Hump the Same as Dowager's Hump?

Will it ever completely go away? 

In this lecture we discuss the prognosis for Fatty Neck Hump. We learn that results should never be guaranteed in medicine because there are always too many external factors that influence 'success rates'.  We discuss the three factors that influence the healing of Fatty Neck Hump:

  1. Cause
  2. Commitment
  3. Condition
Is Neck Hump Reversible?

In this animation, you will find out if it is actually possible to correct, reverse and/or cure the Fatty Neck Hump. We will discuss the 3 C's of healing the hump:

  1. Cause
  2. Commitment
  3. Chiropractic
Preview 03:05

For those who have had neck hump for years (maybe decades), it is important to realize it will take time to fix it. But that doesn't mean that improvement isn't possible, it certainly is possible.

In this lecture we will discuss the 4 factors that greatly influence how long it will take to improve or correct the Fatty Neck Hump:

  1. Age
  2. Lifestyle
  3. Fitness
  4. Trauma
How Long Will it Take to See Results?

No one actually has perfect posture because perfect is only an ideal. I prefer to talk about normal or ideal posture. By ideal, I mean that there is an acceptable and unacceptable range of normal. We see these ranges with other population measures like blood pressure, heart rate and body temperature. As an example, 120/80 is considered ideal blood pressure, but anything between 120-140 and 80-90 is considered normal. Anything over 140/90 is considered high. So we have a range of acceptable.

In this lecture we learn the ideal range for 'normal' posture. Once we see and understand 'ideal' we can measure how far from normal our own posture is.

How Should the Neck Actually Look?

In this lecture we look at forward head posture (again!), active sitting and my three Ergonomic Golden Rules, in order to avoid tech neck and repetative strain. Oh, and I'll remind you to fidget, wiggle and stir! 

What Ergonomic Changes Should be Made?
7 Rehab Exercises - How to Improve Your Appearance & Health
9 Lectures 40:23

The exercises in this course are not suitable for anyone with:

  1. Osteoporosis
  2. Over the age of 65
  3. History of spinal surgery
  4. Advanced osteoarthritis in the neck
  5. Advanced degenerative disc disease in the neck

Please do have a listen to my safety audio before starting the course. If you are anything like me, you might be tempted to jump straight in, and I don't want you to injure yourselves. If you are unsure if this program is suitable for you, talk to your healthcare provider before doing ANY of the exercises on this course.

Fitness and health information presented on these pages is intended as an educational resource and should not be used for the diagnosis or treatment of medical conditions.

Exercise is not without its risks and our or any other exercise program may result in injury. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise regimen, particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions.

If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

The editors, authors and or publishers of this course are not liable or responsible to any person or entity for any errors contained in this course, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained within.

Consult a doctor or other health care professional for diagnosis and treatment of medical conditions.

Before You Proceed - Please Watch!

In this lecture we learn how to roll out the kicks in the neck. Neck Rolling increases blood flow and stretches tight muscles that shorten when stuck behind a computer screen all day. The gentle neck roll removes sticky tissue adhesions and restores supple flexibility to the neck joints. Feels soooo good!

1. Neck Rolls

When our head and neck get stuck in one position due to misaligned posture, our range of motion becomes limited over time. The neck turns and bends will begin to break up sticky joint adhesions, increase flexibility and restore natural neck movement.

Preview 05:48

Within the field of biomechanics, we learn that the neck does more than just bend and turn - it can also translate or shift. In this lecture I will challenge you to learn a new movement that will target the stiff joints that lie beneath the fatty tissue of the neck hump.

3. Neck Shifts

In this lecture, you take over as doctor and learn how to administer self manual therapy, known as joint mobilization. We are going to target the joints between the lower neck and upper back - the under directly beneath the Fatty Neck Hump.

Because the spinal joints are rich with nerve endings that transmit pain signals to the brain, joint mobilization is one technique used by chiropractors (and now YOU) to stimulate these nerve endings, leading to increased range of movement and reduced pain. 

4. Self Mobilization - Move that Hump!

When the head moves forward (forward head posture) our center of gravity moves forward, causing an increase in the muscular effort in the neck and upper back. This posture leads to tense, achy muscles. 

In this lecture we learn the basic Chin Tuck exercise to reduce the forward position of the head, and then we ramp it up a notch by adding a book or foam block to really accelerate change.

5. Chin Tucks with Foam Block

Muscle knots (aka trigger points) are a common cause of pain. People with Fatty Neck Hump typically have chronic trigger points in the neck and shoulder muscles. When the muscle at the top of the shoulder (trapezius) has a trigger point it can refer pain up the side of the neck and head causing a headache. Trigger points in the muscles of the shoulder are a common source of headaches and even migraines.

When our muscles harbor trigger points, we experience pain, stiffness and tension, physical limitation and loss of normal function. In this lecture we look at a very effective technique for melting away painful muscle knots, in order to restore the normal range of movement needed to heal the Fatty Neck Hump.

6. Trapesius Pinch - Ouch ... but so Good!

Stretching is a common intervention performed during rehabilitation. Stretching is prescribed to increase muscle length and overall range of movement, and to realign collagen fibers during healing. 

The Deep Neck Stretch is an important part of the Fatty Neck Hump rehabilitation program and in this lecture you will learn how to perform a 2 minute therapeutic stretch for the deep muscles of the neck and shoulder.

7. Deep Neck Stretch

A simple pdf download so you can print and take your rehab exercises with you anywhere, and always remember the correct order.

Crib Sheet - Print Me!
You Really Need to Know This!
2 Lectures 06:59
Quiz - When is an X-Ray Appropriate?
11 questions

In this lecture we look at the clinical indications (medical guidelines) for x-ray examination and consider 4 different health care professionals and ask how likely they are to consent to x-ray examination:

  1. Medical doctor
  2. Specialist
  3. Physiotherapist
  4. Chiropractor
Where Do We Get an X-Ray?

If you want to understand how to improve or fix your neck hump, you must look to the structure or alignment of the bony spine under the skin in that area. The only way to fully understand the structure of the spine (regardless how gifted your practitioner is with touch) is to take a picture – preferably an x-ray to see the bony alignment.

Few healthcare practitioners have the qualifications to take or read x-rays. In this lecture we discuss the profession of Chiropractic and look in detail at their training and expertise and I offer a online database of practitioners trained in the structural rehabilitation of the spine, should you need support beyond this course.

Can Chiropractors Help?
REAL Before & After Images!
1 Lecture 04:06

Clients and pupils are always asking me about the latest amazing diet, posture correction tool or fitness fad. These programs often become popular because they are presented and marketed very well. The marketing campaigns use testimonials and before-and-after transformation photos. That's one reason I was cautious about including a before-and-after photo section. But as I've created this course with you and from your ideas and proposals, I've decided to add a few of the many remarkable patient transformation photos in this lecture, because you asked me to.

Preview 04:06
1 Lecture 03:27

By the end of this course students should have a good idea about the cause of their neck hump and whether or not any further investigation is needed. There may be one or two questions that still need to be answered. 

Maybe you're pushed for time and need a quick opinion? Maybe you need to discuss a particular pain or symptom; or perhaps you've been given some extra medical information and you want to run it by me. Whatever your needs, a Skype consultation with Paula is a safe and convenient way to get help in the comfort of your own home. 

Skype with Paula
About the Instructor
Paula Moore
4.5 Average rating
533 Reviews
9,284 Students
10 Courses
Best Selling Author| Posture Expert |8 Million Youtube Views

I Fell In Love With Posture

I've been teaching Udemy courses since September 2014, and in that short period of time, I've created 10 courses (6 are best sellers), over 8 thousand happy students have enrolled, with hundreds of 5* reviews - smiling!

People often ask me why I left a successful chiropractic career, and I tell them that I was frustrated by the quick fix approach to health I found in private practice. I wanted to hand back control, and that is exactly what I did. I took my posture tips and health advice online and began making posture videos. Never did I imagine my posture videos would go viral, and receive millions of views - but they did!

I fell in love with posture and now, I'm a full-time online Posture Doctor!

Best Selling Author

Paula is the best-selling author of The Posture Doctor and creator of a popular video blog on posture; and with over 8 million Youtube views, she is fast becoming the next big thing in online digital healthcare. Paula is a very popular keynote speaker who presents, Talks That Move You and has received international attention with interviews by the BBC and Breakfast Television, and is the 2012 winner of The Business Profile of the Year - London, UK.