The 20-Min Fix Your Neck Hump System
In just 20 minutes a day, finally unwind your neck hump with clear, step-by-step instructional videos and progressive follow-along routines designed to target the right muscles, in the right order, at the right time.
The right exercises, done in the right order, at the right time, make all the difference.
Unwind Your Neck Hump
One Step at a Time
The step-by-step instructional videos show you exactly what to do, why, and how to do the right exercises, in the right order at the right time, to help you fix your neck hump’s root cause(s).
Instead of guessing what to do, you’ll
- Identify and address YOUR “forward head” drivers.
- Strengthen the ONE muscle most responsible for your neck hump FIRST. This is the KEY to results!
- Progressively unwind your neck hump with follow-along routines that layer on the right muscles in the right order at the right time—building each week until you have mastered the full 20-minute System.
When you
1. Know how your neck hump develops,
2. Consistently use the exercises that help achieve the foundational corrections,
You can make lasting changes and prevent your pattern(s) from creeping back.
Let’s unwind that neck hump of yours! Start with me today, practicing the RIGHT exercises in the RIGHT order at the RIGHT time—it’s truly that Simple!
a clear plan that starts with & evolves with you
Who is this for?
This is for you if you are dealing with a neck hump and are tired of trying all the DIY:
- Random stretches, conflicting advice, and difficult-to-stick-with routines.
- You’ve tried “standing up straight,” “Posture tips” articles, “Work your core” routines, “rolling on a tennis ball“,…
- Endless YouTube, TikTok, and Instagram neck hump hacks,
All in the hopes that you’d look in the mirror to finally see less of a neck hump.
You are not alone. Studies have reported that posture issues like forward head posture and neck rounding are experienced by a whopping two in three healthy adults.
Here’s where The 20-Minute Fix a Neck Hump System comes in. It’s built to meet you where your posture is right now and evolve with you as your neck posture improves.
Start today, so that in a few weeks, you’re feeling better. Then, a few more looking better until you realize you’re living better as you move through your daily routines with a stronger, more aligned, mobile posture.
Ready for the clear plan to improve your neck hump? Then this is for you!
The 20-Minute Fix Your Neck Hump System
QUICK OVERVIEW
What you get inside The 20‑Minute Fix Your Neck Hump System
- 6 weeks of step-by-step instructional videos with clear guidance so your results actually hold.
- Stand-alone videos for each of the routines, so you do not have to piece things together. Just hit play and follow along each day.
- A progression plan that meets you where you are and evolves, giving you what you need to advance at your own pace as your schedule allows and your posture changes.
Want more details?… I’m all about details!
week one
Training The Muscle That Matters Most
Week ONE is dense with useful information and effective techniques to begin shifting away from the personal patterns that are promoting your neck hump. We’ll make 3 simple swaps + begin using your first foundational posture exercise.
Goal: By the end of week 1, you will have everything you need to begin training your spine’s number 1 stabilizing muscle, so you are ready to layer on next week’s exercises.
Here’s How We’ll Start Unwinding Your Neck Hump to Meet That Goal
- We’ll use quick and easy “awareness” prompts + simple posture checks, giving you
- a better understanding of your personal posture challenges and
- the tools to gauge your progress,
- techniques to spot where you might get stuck (this is key as you advance)
- You’ll be introduced to the ONE muscle that matters most to your posture and
- Learn about the 1 POPULAR Ab exercise to avoid for now and the 1 Ab exercise to do instead.
week Two
Foundation: Positioning; Balanced Tension Reduction + 2.5‑Minute Routine
WEEK TWO: Layering on last week, we’ll focus on the exercise positioning that makes the system effective.
GOAL: By the end of week 2, you’ll be using the first 2.5-minute routine.
This week, we’ll be practicing all the moves of the 2.5-minute routine (so your exercise effectively improves the right areas)
- We layer every new movement onto week 1’s KEY exercise.
- Practice each position and movement to begin balanced tension reduction (so your posture can actually shift)
- Add one more posture check to our arsenal that is informative and will come in handy in the future.
week three
Layering Up: Building up to the 5‑Minute Routine!
Can a 5-Minute routine really work? YES IT CAN!!!
WEEK THREE: You’ll start challenging the foundation you’ve begun to lay down. Moving up to the 5-minute routine encourages it to get stronger. To build on week 2’s routine, we focus even more on position, exercise execution, and repetitions.
GOAL: By the end of week 3, you’ll have what you need for this week’s 5‑minute routine.
Layering on the ‘right’ exercises is the key.
- I’ll show you how to know when you are ready to progress (simple readiness cues)
- Practice each new/advanced position, and teach you the action
- We’ll also include simple ways for you to double-check that you are working with your body’s foundational postural muscles effectively.
week four
Strengthen Your Abs + Spine Stabilizer
WEEK FOUR focuses on introducing you to your other key spinal supporting muscles. We learn how to strategically layer them on so your upper spine will be able to shift more effectively and efficiently in the coming weeks.
GOAL: By the end of week 4, you will be a pro at the foundational exercises, and the excitement builds as you walk away with the 15 -minute routine!
It’s time to perfect using the lower 1/3 abs in a way that strengthens your entire core and supports your spine all the way up to your neck!
- Step-by-step, we will practice engaging the lower 1/3 of your abs for true spinal support.
- Simultaneously, we’ll perfect the technique that builds strength without neck tension taking over.
- I’ll share how this is a HUGE back protection technique you can use for everyday tasks that’ll benefit you life long!
week five
A Few More Key Exercises
WEEK FIVE Your current routine will feel more comfortable, you’ll find yourself correcting your positions more automatically, making room for you to learn about the next posture players.
GOAL: Continue mastering the 15-minute routine and have what you need to practice the new exercises that we will add to the routine next week.
You’re really getting into the groove, excited about the new exercises!
- Step-by-step walkthrough of each exercise adaptation for your current 15-minute routine.
- THEN, step-by-step positioning practice for the NEW exercises you will layer in next week, with individual videos so you can practice the Week 6 muscle work and feel confident before we layer them next week.
week six +
The Full 20‑Minute System (step-by-step instruction + follow-along)
WEEK SIX+ Putting the full system together with precision so it is effective, repeatable, and sustainable.
GOAL: By the end of this week, you will have been introduced to and practiced The 20-Minute Fix Your Neck Hump Exercise System in its entirety. Each week from here on out, you will get better and better at it!
Each week from now on, you will get better and better at the 20-Min Routine!
- Step-by-step instruction review for the NEW exercises you practiced in Week 5 that we are adding today.
- Pointing out tweaks that improve effectiveness (small adjustments that change results)
- 20‑minute routine (follow-along)
A note on the 6-week course structure. This is a minimum progression, not a rule.
The goal is to give your muscles time to adapt before you add the next layer. That is why there is a minimum of six weeks to lay the foundation for the exercises.
What is important to know is that you can take as much time as you need to learn and build the routine.
If you take six months or an entire year to build up, you will succeed. The key to your results is layering–
The right exercises, in the right order, at the right time.
NOT how fast you do it.
The 20-Minute Fix Your Neck Hump Exercise System!
A few clients share
I actually dropped two whole sizes!
“First, you should know I HATE to exercise. But now I know that’s because I didn’t know how to do it in a way that was right for my body.
SANDRA C.
And, not only did I get rid of my neck problem, but I actually dropped two whole sizes as my posture changed.
It is everything exercise should be.
I felt better, and then looked way better fitting into clothes, plus the best part is that I was able to become much more actively involved with my three kids, improving my daily life markedly!”
I just can’t tell you the difference it made in my life.
“I’m not a doctor, I’m just someone who went through 9 years of constant pain and mo’s 20-minute system has relieved that.
Nancy L.
Because unwinding my neck hump involved realigning my spine into a balanced spine, it resolved a 9 year-chronic back pain I had. I’m still in disbelief. What a payoff.
I just can’t even begin to tell you the difference it made in my life.”
The little things DO matter! As a matter of fact, they change everything.
You think little things in exercise don’t matter. I for sure didn’t. I lifted weights, did all the muscle-building advice out there, and boy, did I find out it’s the little things, the position of your foot, how you move your arm, the speed of the movement, the way you breathe… mo knows her stuff.
Ronny S.
As a roofer who fell off and needed to quit my job I gave mo’s system a try as a last resort.
My upper back and neck hump slowly fixed, and AMAZINGLY, my entire body is stronger and more mobile than before. Being able to use everything she taught me about mechanics has improved my lifting, too!
I’m happy to say I’m back at my job and enjoying the gym again.
Choose your path:
$347
One-time Payment
The complete 6-week system, at your own pace. Lifetime access.
$497
One-time Payment
Everything in the 6-week system (self-paced & lifetime access) PLUS 3 live sessions with mo spaced throughout your first year for expert personalized feedback.
3 Live Sessions include:
- Guidance + form checks everyone on the live session can learn from (getting the most out of the system for YOUR body).
- Answers to Your Questions (direct access to mo’s expertise at a fraction of a private session.)
- Three Sessions Spread over a Year: This way, you have plenty of time to learn the routine, even advance, and check back in. Busy? Send mo your questions; you’ll get your answers in the replay. Your Live session dates are sent in your welcome email.
When you want more of mo’s expertise and personalized feedback in your corner, this path is for you!
FAQs
No. You just need a stable armless chair. (If you choose to add light weights later, it is optional, but not required.)
Most “posture fixes” skip the order and, honestly, the muscles that matter. They hone in on one or two muscles. This system takes every single muscle and its impact on the spine into consideration to strategically release tension where it shouldn’t be and increase strength where it should be.That takes rebalancing and the thoughtful building of a balanced foundation. Then, from this new foundation, your spine can more easily unwind imbalances such as a neck hump. Without this step, exercises are simply ‘feel good’ only. There is nothing wrong with that! But for results, the entire body is in play, and what you do, when, along with tempered progression, matters. Plus, we start with where your body is now, focus on what your body can change first, then layer the next right step at the right time, so the changes actually hold.
Many people feel relief as they reduce tension and improve alignment, but this is not medical care. If you have a diagnosed condition, recent injury, numbness/tingling, dizziness, or severe pain, check with your clinician before starting and modify as needed.
You can still make progress. The routines are designed to build from 2.5 minutes up to 20 minutes, and you can repeat a shorter routine as long as you need based on your schedule.
Yes. This program was built for real life. Whether you are at a desk constantly, running after kids (lotsa of little kids enjoy doing it with their parents), or on the road. It works wherever and whenever you have a moment. In most instances, you don’t even need to change your clothing. The routine helps unwind the patterns you were stuck in throughout the day, as well as build the support for your posture to start improving.
Some people notice they feel better quickly, and notice changes much later. And every BODY is starting from a different place. Some have early humps, others have had humps for many years or even decades. Also, the answer needs to take into consideration how the program fits into individual schedules. Participants can move at their own pace; 6 weeks is simply a minimum timeframe, giving the body time to adapt before adding the next layer. In general, if you work through the six weeks, you will feel better and begin to look better as your posture improves. As you continue to use the program, you’ll find yourself catching glimpses of your posture looking more upright. Participants often tell me that the first noticeable changes come to their attention because of how clothing looks visibly different when they put them on.
Let’s fix that Neck Hump!
If our paths haven’t crossed yet, hello, I’m mo
Practical kinesiologist focused on the biomechanics of the spine, as well as a Physical Science, Health, and Nutrition educator for more than 40 years. Creator of The Simple Self Care Lifestyle website sharing with you Tips, Tools, Products, and Programs to Feel better, Look better, and Live better!
I’m dedicated to helping you efficiently and effectively reach your health and wellness goals, including fixing your neck hump. You won’t find a bunch of exercises put together that you can do. Anyone can do that. You will only find exercises that DO something for you! (in this case, improve your posture, unwinding your neck hump). No fluff, no flashy or filler exercises. We leverage the way your body is set up to work and layer on the right exercises, in the right order, at the right time, so you can get results. I look forward to your success!
Let’s Start Unwinding Your Neck Hump
The 20-Min Fix Your Neck Hump Exercise System
“Not just some exercises you can do….these exercises DO something (actually a lot of things) for YOU!
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