Table of Contents:
How to Pop or Crack your own Back SAFELY. Bonus Exercises Included.
Video taken from the channel: Bob & Brad
Alternative Door Frame Chest Stretch (Stretch Pectoralis Major & Minor)
Video taken from the channel: Back Intelligence
Top 3 Stretches for Thoracic Outlet Syndrome (Easy to Perform Daily)
Video taken from the channel: Bob & Brad
10 Ways to Use a Towel to Help Stop Neck Pain-Stretches & Exercises
Video taken from the channel: Bob & Brad
Costochondritis Treatment Ask Doctor Jo
Video taken from the channel: AskDoctorJo
PNF Stretching Technique For Chest and Shoulder
Video taken from the channel: OcraMed Health
Manual Pectoralis Minor Stretch
Video taken from the channel: Brent Brookbush
With both arms holding the towel behind your back, you should feel a stretch in the front of your chest. Relax and hold this position for 15-30 seconds. Remember to breathe slowly and let the chest muscles stretch gently. The closer you grip your hands on the.Stand with good posture holding a towel behind your back.
Lift the towel up behind, holding the ends with both hands. Use the towel to gently pull your shoulders into extension. You should feel a stretch in the front of your chest. Squeeze the shoulder blades together to maximize the stretch. Hold this position for 15 to 30 seconds.
If you do not have a towel handy, you can use your belt or a long piece of rope. Sit on your bed or the floor with your legs out in front of you. Wrap the towel around the ball of your foot just below your toes.
Gently pull on the towel, allowing your foot to slowly bend up toward your knee while keeping your knee straight.This stretch is a bit deeper than the overhead triceps stretch. You can use a bar or strap in place of a towel. During the stretch, open your chest and engage your core muscles.hold a towel at one end bend the arm and bring the towel behind your back keep the elbow close to the head during the stretching grasp the other end with the other hand.
fold a towel and hold it a little wider than shoulder width in front of your chest; the arms are stretched, bring tension on the towel; stand upright; Correct Execution. pull the towel ends apart with strength; at the same time, bend the arms and guide the towel to the target area: upper abs to lower chest.Nerve flossing refers to a type of gentle exercise that can help soothe your compressed nerves and regain range of motion. We’ll go over exercises you can do.To do a knee-to-chest stretch, follow these steps: Lie on your back with both knees bent and your feet flat on the floor.
Keep your left knee bent or extend it straight out along the floor. Draw.This exercise allows you to stretch each side of your chest separately.
Assume a split stance, Right leg in the front and left leg in the back, at the end of a wall or in a doorway. Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Your arm.To do this stretch: Start in a pushup position, hands shoulder-width apart and legs together. Straighten your body and engage your core.
wring the towel as much as possible with both hands; dip the towel into the water again and wring it in the opposite direction; tip for the workout. if you move your stretched out arms up and down during the exercise, your shoulders are required additionally; alternatively you can just stretch out.Raise your right arm above your head. Bend it and dangle the towel behind your back. Bend your left arm and curl it behind your lower back.
Grab the dangling towel.Place your left hand against a chair or wall to help with balance. Stand on your left leg. Bend your right knee to bring the heel of your foot toward your buttocks. Reach your right hand, a towe.
First, you need a towel and roll it. Sit on the floor, with your legs stretched out in front of you such that there is a distance of 8-10 inches between both feet. Now, place the rolled towel.Lie backwards over a fitball or a couple of vertically stacked pillows, keeping the head fully supported and allow both arms to spread wide and drop down allowing the chest muscles to stretch.
Point your fingers and flex your hands continuously.
List of related literature:
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| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice |
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| from Clinical Massage in the Healthcare Setting E-Book |
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| from Making Life Easy: How the Divine Inside Can Heal Your Body and Your Life |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Methods of Group Exercise Instruction |
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| from Physical Medicine and Rehabilitation E-Book |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever |
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| from Grieve’s Modern Musculoskeletal Physiotherapy E-Book |
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| from The Druidry Handbook: Spiritual Practice Rooted in the Living Earth |
246 comments
Could not see the stretch due to the obstruction of the writing on the screen
Cant see anything that u r doing bcoz the writing under is covering what u r doing
I think the reason some people including myself having trouble with this kind of pain is only weakness of muscles which is due to lack of proper and consistent exercise.
Fantastic. I am learning so many useful treatment details from your videos. Thank you for doing these!
If there is anyone. better at these videos I have yet to find it. I love how you spoke about the sequence of mobilisation. Have you addressed this further in any other video? Meyers and others usually advise to start out from the biggest trouble area
I do the second way accept I push my head forward and I pop my upper and lower back at once
Great video. May I ask what is the door equipment that bag is hung on? Looks like pull ups and eye hooks all around for bands? Thanks again
I have a LTN problem. What should I do..will the tingly and numbness every go away WITHOUT SURGERY?
I AM 31 MALE BODYBUILDER
When I do the doorway stretch my arm starts “buzzing.” Is that normal or is that a positive for outlet syndrome? Thanks!
Believe me, that comes handy when you’re handing your kids their sipping cups or trying to console them with your favorite toys in the car within seconds. Hey I’m not quite fit but I contort my arms just to be able to reach the backseat for a crying toddler. I got used to it. Motivation to console.
Thanks guys, I just subscibed to your channel.
I was doing the chair excercise and my arms started to tingle. I wonder if that means something? Thanks a lot!
Hi
I’m just wondering if you had a similar symptom or an idea of what might be the cause
Basically if I abduct my arm. Ie raise my arm to the side parallel to shoulder height I get strong worsening pin prick sensations in my hand. (All digits) It is also present on my opposite side but not as much. As soon as I shrug my shoulder up or drop my arm the tingling stops. I also have a daily burning pain in my shoulder blade on the inside tip which may or may not be related.
Thanks.
Any insight or opinion welcomed
I had a real sore lower back and sore down the back of my leg from work. I did the stretches that you show in your videos and I am feeling much better over a few days. You guys are great. Thank You for your advice.
surprisingly I do all of these stretches even before I watched this video or any other
No offense but you guys do not know much about TOS. These are all cookie cutter exercises that are very ineffective for treating the symptoms of TOS. In fact many people with TOS who do these exercises will exacerbate their symptoms. I have been a sufferer for years and I have been prescribed these same old exercises time and time again. They simply do not work. But if they work for some people then by all means continue them. If anyone is a true sufferer of TOS then go to the thoracic outlet syndrome support group on facebook. This is a very knowledgeable community who share resources from people and doctors who specifically have been dealing with this syndrome for years.
can somebody tell that what kind of tests should be done to diagnose costo??? bcz me and my doctors are still so confused about it:\
I went golfing out with some friends twice in one week then muscles got sore then the chest pains. I thought I was having heart problems. Went to the doctor got an ecg done, and based on the questions he asked that was his diagnosis. I was relieved but no more golfing for me. Now I’m on bed rest.
My son is about 9years of age he is facing this problm pain in neck chest back and abdominal at the same time what u suggest Dr.???
I have a haital hernia and what feels like a lump I’ve never felt before on my Xiphoid process. Pain is unbearable at times. Dr. Took X Ray’s, and said it’s my muscle. I don’t think my muscle will feel the same amount of pain 4 months later.. The lump is still there. Inflammation?? Could it last that long?
Hey Hands 36,
That rigging is actually a custom built steel frame. One of the trainers at this studio loves steel work and building equipment and did some work for the club. It is very handy and sturdy stuff.
Thanks for the question.
Thank you! I will share with my clients who are trying to correct their forward head posture and improve posture in general.
YOU GUYS ARE GREAT! SO GLAD I FOUND YOU. YOU REALLY HELPED ME! REGARDS FROM ROME, ITALY…
Love it….. I got pain every where.. thanks for the info.. I workout everyday but at night I hurt so bad..
Hello, can i ask something? I’ve been punched reallyhard in my chest in the sternum i guess, and after a days i feel my chest hurts and after more days, i also feel pain in my back when im stretching or something like pulling, using force with my arms and it really hurts. I mean is this the costochondritis? And is this the treatment to ease the pain? if anyone read this please answer����
Whenever I do the doorway stretch my circulation gets cut off. Any suggestions?
Does anyone get squeezing pain that lasts for days? And they start needing to cough and get a large production of phlegm? Like in my throat.
When it’s bad I also get a tight throat. Like clenched.
Hi mam,my ribcage was so much tight and my muscle became loose stomach also very loose more gas formation,plz give me best suggetion mam not able to bear this ribcage tightness.
I swear, I have never heard of this until today in the hospital. I felt like they made it up. I guess not����♀️
I am an artist (not professional), and I spend most of my time sitting while drawing. I realised this is the cause why I have chostocondritis. Anxiety makes it worse. Luckily I found ways to help me with my pains and I feel a lot better now.
Let me get this straight. You’re showing us how to safely crack your back. As a disclaimer you say “If you’re having pain, don’t do these”, THEN say that they will relieve pain. You guys apparently went to college…so maybe have a presentation that doesn’t contradict itself?
I have tried both door stretches….and yes I agree, your version really does feel more effective, thank you!
My upper rib cage is very sore to touch feels like sharp pain when I’m bending it’s bad.. just been diagnosed with costochondritis and I’m only 20 I could’ve swore it was going to be kindey related as painful as it is.
Mam please help me.
I was sufferings from sternum pain from past two years, it’s started after I was returning from my gym after having my leg exercise in the morning but the pain started (middle of chest or may be sternum) during the night. The whole night I couldn’t sleep due to intense pain,the next morning I visited my local doctor and he told me may be it’s a muscle tear and gave me few medicine eat, after I took medicine the pain was gone but the problem wasn,t entirely resolved sometimes the pain come back and goes away but the intensity is very less than the first pain, and one more thing when I do weight trainings I doesn’t feel the pain but when I stop gyming for few weeks or days the pain also starts on my sternum area
Thank you for the helpful video. When I developed costochondritis I thought I had broken a rib or torn some major organ in my chest. It felt like someone shot an arrow into my chest and it was sticking out of my back. I went to the emergency room expecting the doctor to immediately send me to the morgue. I could even hear my rib popping and thought my insides were bursting or something. I was relieved when he told me it was costochondritis and could be treated.
Lads thank you so much…was reaching for the narcotics but stretching did so much more for the future…brilliant
My ribs near left sternum are lifting up and they are constantly giving a heavy kind of pain. Pls help me
I am glad you are doing this because we are in quarantine and everywhere is closed and you helped me a lot with my hand pains and rib pain that I got today when I was sleeping
Thank you so much for these exercise tips I have musculoskeletal pain and these exercises help me reduce the pain ��
The comments make me feel understood. I can’t explain the pain, it’s so painful. But here everyone is having the same experience.
If been feeling a lot of pain in the lower right side of my back ��
I like the information, but it would be great if they could cut the time of their videos by 75 percent.
hi dr jo, last time i followed your video for knee pain, i got relieved from it, thanks dr jo. but this time its Costochondritis. i will follow it and let u knw
Dr. Jo, thank you for your videos. You have helped me so much. I am wondering what I can do to reduce tight muscles that run from my jaw down the front of my neck and the back of my neck. I am so tight from my collar bone down, my sides muscles (under ribs) actually hurt all day long and wake me up at night. Again, I really appreciate your videos.
Hi doc i am 22 and also feeling this pain initially it was only on my right side but it i can also feel it on left side of my chest….. I was soo tensed that i got some problem in my heart or i am having a heart attack… But doc said its costochondritis. Can this pain radiates towards your sholders?
How about sleeping with the jelly roll inbetween the shoulder blades? Do you think that might help?
I’ve had Costochondritis for 2 months now but it started off as chest tightness mostly around the sternum daily for 3-4 hours. I developed anxiety because I thought it was a symptom of Covid-19. Then once I started getting sharp pains, I went to the hospital but my heart was fine. Had a x-ray, CT scan and multiple heart tests done but all came back normal. Thanks for these exercises Dr Jo! I can’t wait to work them into my routine!
Does anyone feel like somethings in their throat & they have to swallow a lot?
Age 23 been experiencing it again �� diagnosed since 20. The pain is come and go,particularly bad when trying to sleep �� I usually feel it when it is cold weather too. It is too damn painful ��these stretches are a big help. Thank you Dr. Jo
Thank you! Have mercy you guys have helped me so many times with these videos! Upon doing these stretches my symptoms immediately improved. I am sure with daily practice of these I will see an end to my pain. Have you done a video on Ulnar Nerve Entrapment?
Thank you so much for these exercises. This stuff has been debilitating for me with all the pain, especially at night when trying to sleep. Any relief I get is so appreciated.
pressure builds up in the middle of my chest and when too much does it makes a little crack, this happens when i do do dips and pullups and its been for a while now, its preventing me from pushing to the max
Anyone else’s middle chest area make a pop when they sneeze hard
I have been having chest pain for the past 2 weeks. feels better when I stretch and pop my sternum. I need to find out if my issue is Costo. TY Doc
Does anyone else have pain in sternum, but also in between shoulder blades?
My costo pain is currently to the right of my sternum. Also tender when I apply pressure. Can’t even sleep!��
I’ve got a pretty horrible case right now, thought I was getting a heart attack. I can’t lean back or lie down without yelling in excruciating pain and even a sneeze, cough or a hiccup hurts horribly. The pain started from the left side of the chest and has so far spread to my sternum. Anything I can do for quick relief? I cannot do any of the exercises in the video at this point.
Would love to see excercises for backs and thighs after spinal fusion. Many thanks
Do you have a video for a self adjustment on left S I joint? My SI joint goes out frequently and is causing pain in middle of night. Referred slight pain in either left calf or heaviness in left thigh. I have been going to physio for a long time (some help) but I can’t continue to pay for the chiropractor to adjust my SI joint. Thanks.
I had chest discomfort for the last 5 years. I went to docter 2 times and they put me on ECG and said my heart was normal. So i dont know if it is costocondritis. Sometimes i even feel the pain spreads even to my left arm. I can have it for 2 months and then it disappers and comeback again after some months
what is the purple pillow calledwanting to purchase one but can’t find it on the web
As physiotherapists, you guys need to find someone to adjust those cupboard doors, they are horrible ����
Thank u so much for that! I don’t really ask for questions here but i think its really serious… Is it dangerous to sit hunched over for more than 15 hours a day (in a really bad chair) with costochondritis?
Pain went away before 1:32. Did the breathing in technique with a straight back lol. THANKS!
I’m 29 and recently like a month ago I had sharp pain like my left inside rib cage felt like I broke something couldnt even get out of bed had to roll out of bed pain was like on 10 now it be like 7 and seems like it just wont go away and it’s really annoying hope this helps me out
Thank you so much for this wonderful video. It really helped me a lot.
Not sure if I have this condition, first I started to get a little bit of pain in the chest from doing brazilian jiu jitsu. Then started getting a popping noise in my sternum when looking up. It has got a lot worse in the last month (haven’t been doing any bjj or working out). In certain positions when I’m trying to sleep it feels like I can’t breath and then I get like an involuntary shock feeling and have to sit up gasping for air. Has anyone else had similar symptoms or know what this shock feeling could be?
These guys are cool but it always seems like they are annoying with each other
Sometimes i just pop my chest when i stretch and nothing happens and sometimes when i pop it it hurts i dunno why
I tried this and I felt pain doing it.Can this damage your neck?
These stretches and others have really helped me with TOS. But some symptoms just will not go away and I am in constant discomfort no matter how much I stretch and I am stretching constantly.
Thank you very much, i do the exercises at 5.27 and 7.00 and the next day i felt good, i tried many exercises but it didnt work, i did those exercises but pulled the towel really hard which made me feel much better
I have pain under my right breast and it hurts to breathe and make certain movements
That’s it with planks for me I started feeling this a day after my core workouts, I thought I was dying lol I’m not even 20 yet and I’m feeling these pains
Hi doc… is there any particular medication for this? What if u are of old age and can’t bare the pain that comes with this? Please
The second one where you put your hands behind your back and lean over it hurt my back and I can’t do my push ups good cause my lower back hurtsssss
I’m thinking this is what I have. It was so bad last year I was passing out and throwing up. It’s been a year since I have had issues. It’s like a throbbing stabbing feeling that feels like it behind my left rib cage. Had pain up into my left pec shoulder and down the left arm. Sound like it’s this condition?? Please help.
anyone else get popping along with the pain with their costocondritis?
I have just been diagnosed with this and been told to rest for 4-6 weeks and wasn’t advised to carry out any exercise or stretches or anything. Should this be performed once inflammation has reduced and pain declines, or can I do these straight away to help and assist with instantly?
Thanks for your help.
Doctor jo any medicine to take relief from it please tell me soon
Hello! I have had extreme tension behind shoulder blade for 6 months. Doorway stretch helped immediately unlike anything ive done. Massage/chiro dont alleviate tension or pain. Why do i have locked muscle behind my left shoulder blade on one side if thoracic outlet syndrome is in the front? Why does stretching the actual tight muscles in mid back make them more tense? I little shocked at the results! Thanks so much for your time!
After I do pushups or some weightlifting exercises like bent over rows…middle part of my chest area hurts like a sting/stab sensation:(
Ok I can’t find this anywhere online but is it normal for it to radiate to the left side of my head? The pain radiates to my jaw and then sometimes if I touch my face or head it radiates there as well. I’m going to the doctor tomorrow to figure it out but just curious if anyone experiences the same thing!
What if the pain starts to move further down the leg from the back extensions?
I’ve had this condition for about 10 years and was only told about this in April 2019 when I was rushed to A & E.I’ve been doing your exercises for 3 days now and wish I had found it sooner, at last someone who understands this condition thank you.
How long does this pain takes? Iam 28 ans i have it since 4 months it is so painful
Does anyone have pain in their back too?
I’m 28 and have been having an intense burning and a “stabbing” pain in my chest for about 2 months now and I’m getting crazy because it’s there all the time. It varies in types of pain and strength. It also hurts when I breathe deeply. Sometimes it feels like I have lump in my throat.
But a small pain started in my chest 4.5 years ago; a small pain when I stretched my chest and sometimes when I worked out nothing as serious as now. But that small pain has been there up until now. That time I was at the doctor many times. They have been listened to my lungs, taken blood tests, measured blood pressure, done ECG, taken chest X-ray. Everything looked fine. I’ve always been nervous about if it is cancer because I also have swollen lymph nodes on the side of the neck, which I have had for 5 years, and several doctors have said that it’s nothing.
But this time the pain is different because it’s burning. Last time it was really painfull, about 2 month ago, was after a workout after chest workout I think. So I decided to take a long break from workout and go see a chiropractor. That didn’t really help, but he mentioned that it could inflammatory condition between the ribs and sternum (Costochondritis), so that made me a little more calm. But I can still get nervous about if it’s cancer.
Thank you for your video hope everyone gets better soon!
I woke up with zero pain for the time in a while. Thank you.
I have painful suboccipitals at the best of times. I got one of those memory foam pillows to alleviate neck pain it has the dip in the front to lay. Two nights I am in so much pain…. Thanks for these exercises x
I have a bad curve that goes to the right in my spine (sorry, I tried to spell it out…. Couldn’t… So I went with Curve) and this insanely tight muscle build up on the right side (have had two doctors say they’ve never seen some thing like this) along with very tight muscles around the neck with a bad loss of motion. Two herniated discs and one bulging disc. Oh, yeah… and I’m 30:( this has been an ongoing issue since I was about 13 or 14 that’s only getting worse. I tried to go to one physical therapist that said she had not delt with some thing like this before and turned me away. The next one I tried for a little less than 4 weeks before I realised things were getting much worse. I tried to nicely all about it and he got very offended that I even asked and all I could think was that “this guy is going to cripple me” I’ve been afraid to try any one new. Tried pain management but with the way things are and the doctors & pharmacists that do help are getting attacked as being evil so the rest of them are afraid to treat. So that’s not going any where. Next in going to try massage therapy if I can afford it. If that doesn’t work out, I don’t know. Your videos have been helpful and given a bit of relief and for that, I thank you!
Does anyone feel shortness of breath due to costochondritis? I feel it everyday. Please help me
There is pain in the middle of the rib as the neck is raised upwards.This costo?
Great neck stretches. Puts a smile on Bob’s face. yeah, I agree, Driving we need support for our neck. Oh, I noticed my lap top is lower than it should be.:) There are a few new ones here I didn’t know Thank you!
you are awesome guys,can I do these if I have neck herniated disc in the c5_c6???thanks a lot
Instead of using a towel for the bonus stretch could you lay vertically on a foam roller instead?
Love these; thanks for another excellent stretch video! You are both awesome!
These feel GOOD! Could be because they are just what I need. I’m going to find the doorway right now!
This is more useful for my mom…she worked out everything and her pain went off…she is alright now…thank you so much for the nice work out..
Thank you so much, Leon. Yes, this is a more effective stretch for these muscles. I did this after I used the ball to press against these muscles, as you have previously shown me.
i like to get someone who weighs about 130 lbs and have them walk on the sides of my neck
for long I was looking for a way I can replicate the traction at home with towel. one of ur exercises mentioned reproduces the same effect. Its quite helpful. Thanks for the video.
I have a phobia of this as i thought i would brake my back and become paralised.
But as i went 3 years without doing this my back became stiffer every day so i done this today and it was the nicest feeling in the world just that relief is so nice and free
Thank you.I have been following all your videos and tips regularly..Very helpful..
I love you guys. Entertaining informative and super helpful. I was very worried about my shoulder cracking and thought it was many things. I did more research and realized it was thoracic outlet symdrom. After doing these stretches and some others i looked up i feel brand new. Especially with the back stretch that worked wonders. Thank you so much i thought my lifting career was close to over����
Hi guys… I think I may have TOS going by the symtoms on my left side… but could you tell me, When doing the Scaline stretch (stretching the left scaline), is is normal to feel tingling down into my left hand? could this be due to higher blood flow?
after trying to the self test 90 degree chicken dance thing ahhaha that you have in another video andnd i cant even last 10 seconds it hurts….i decided to watch this viedo, did the first ok, then tried the second /stretch that you do seated, and my arms have alot of pain between my shoulder and elbow when i out them put and behind my head like that and lean back (while seated inn a chair and then my left wrist/hand went numb and had a kind of sharp numbing pain in my right elbow too, and my fingers feel like icecubes now as i type this.that was pretty scary:O…what may cause that?
Can’t put hand behind my head to do #2:-( can’t do #3 either…
Thank you so much for those exercises they cured my nerve pain from using crutches. You guys also cured my nerve pain three years ago from a bludging disk in my neck. Your exercises saved my from surgery. I appreciate all your posts. Thank you so much. You guys are life savers.
My chiropractor diagnosed me with Neurovascular Compression Syndrome, which seems to be the same as Thoracic Outlet Syndrome. She will give me exercises next week, so I thought I would look y’all up and see if you had anything. These three exercises seem to help. I am sure I will know in a week or two. Thanks a ton for doing these helpful and beneficial vids.
I can only hold the stretches for 5 to 10 sec before becomes unbearable �� any suggestions?
No matter what I do my entire body pops and cracks and never ceases.
By bending back over the chair I could cure 80% of my symptoms. Thanks for your great help!
What to do if you get tingling in the arms when doing the doorway stretch?
I had NO symptoms except for a lump in my arm pit that was mis-diagnosed as a fatty tissue deposit. I was a high performing rock climber. One day my arm swelled up. I had a blood clot from venous TOS. That lump in my armpit was a swollen vein. On my right side, I ended up needing my first rib removed, along with the scalenes and the subclavius muscle. After months of PT I can climb lightly again. I am doing all I can to avoid any long term damage on my body. I am so thankful I found your channel. I’ll do the stretches to hopefully avoid bilateral TOS! Thanks.
Need a long foam roller to perform one of the stretches shown in the video above? Click here: https://amzn.to/2FUlCdI (affiliate link)
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Hey, great explanation. 54 looking like that, def going to follow your advices! Thank you
The way you have the rag rolled up, is the only way I can get relief to go to sleep. Thanks for the exercise moves.
I’m gonna follow this and try this a few times. Let’s see how my ribcage and back is feeling tomorrow xD
U two r the Best!!!!! Helping PT students pass school & clinicals and tests and homework:)!!!
It gets worse when I stretch like this. maybe its not TOS. I have a tingle in my (front side) neck:( this is so annoying. any tips? maybe I stretched too much and a muscle fiber crack? I think its the Sternocleidomastoideus and directly over the clavicula. I stretch it and try to relax the muscle with warmth and moderate massage but its getting worse and worse:/
What does it mean if I can’t do the exercises because I’m in pain?
You guys are great and when dealing with pain, your humor is appreciated. Looking forward to giving these a try!
Is it effective sir as I have gone through a left side thoracic surgery now I m feeling in right side Soo..what to doo
I’m convinced they’re the 2 most famous physical therapists on the internet
Would you please show me what type of exercises for lumber fusion L5. I’m five years post. Thank you.
You guys rock!I love the energy you bring to your videos. OI am a PA student and I think I have developed TOS from and the studying, inactivity, weak upper body, and low % body fat. I am working in PT right now on my middle and lower trap strength, but I am going to include these stretches at home. Thanks for the awesome content.
Isn’t the pec minor stretch like the Roos test position. What if it reproduces the symptoms in the patient
I just wanted to say Thanks guys, your content is so Awesome! Your videos are so informative and helpful as well as entertaining so ��
Just saved me a chiropractor visit, what you do here online helps thousands. I for one very much appreciate all your time and wanted to say thank you!
Does anyone else have more back pain than chest pain. I fell like it’s mostly in my upper middle back
Anyone feel like the pain from left side sue to costochondritis… Like its due to heart…… Like feeling your heart is actually paining
I am 65 and have had it for 6yrs. I was doing push ups and dips when my chest popped. No heart problems, xray, EKG, and blood work good. Ortho said it was costochondritis. These things give me relief during flares. Anti-inflammatory diet, Cold pads for swelling, heat pad for pain, anica natural gel for pain, and tumeric ginger tea. I wish you all well.
I have lumbar back pain when doing those press ups, I’m thinking possible anterior disk protrusion. Any good exercises or stretches for these symptoms?
Can a shoulder impingement cause this? at first i think i had a shoulder impingement but as time as gone by i feel tightness on the left side of my neck,traps,shoulders, and lats.
awesome treats, just find the channel and tried all new stuff. yr guys give pure helpful content, keep it that way!!
btw it needed crack the back in daily basis?
Brilliant! So much better than the ordinary one, with which I hardly felt anything. Thank you!
I have slight compression of my left axillary vein. I only have symptoms in my neck. I’m in constant discomfort.
Will my symptoms worsen with these exercises before I see results.
Because that’s what’s happening to me
I’ve had this condition for 10 years and the doctors have just discovered this
Just came from Dr. with diagnosis of TOS. Glad I found your stretches. Hoping I can avoid the $$$ of PT. Would massages be of help? Do you have any videos for helping with correct posture? Thank you.
do you know the difference between sprained,broken, or dislocated pinkie toe…?
idk what I did to my toe, it is not that stolen but it hurts really bad and when I move it it feels like someone is pulling my tindens out. idk what to do and track just started.��
Do you have better results with patients who have had botox injections with physical therapy as opposed to physical therapy alone? Have you had TOS patients who have certain muscles “shut off” due to entrapment at the scalenes such as the rhomboids?
How can you tell the difference between TOS and cubitnal tunnel and carpal tunnel syndrome? I have all of the symptoms of carpel tunnel, however I also have symptoms for TOS. Is it possible that I have both? Also, is there any condition that presents with symptoms of TOS in addition to throbbing pain in the leg (on the same of the body as the affected arm)? I appreciate your time and help! Thank you for these very helpful videos!
what is worse this or pinched nerve in the neck from a herniated disk?
Does anyone also get it mostly on one side and close to the heart? Quite high up? Squeezing pain that can last for days?
Thanks for the great videos! I would like to ask or breathing problems and feeling light in your head can also be related to TOS? That are mostly my complaints. Thanks
What about holding your palm flat on the wall and turning sideways focusing on one side at a time? Certainly better on the posture.
My chiropractor diagnosed me with bilateral TOS, is chiropractic helps with TOs?
I think my scalenes are causing some TOS symptoms arm pain, shoulderblade pain, mostly. I’ve been stretching them over the last day or so and it’s bringing some good relief after dealing with this for about 5 months. If they were knotted up for that long could it take a few weeks of daily neck stretching to resolve it completely?
hey docs. i have a tight sensation starting on the left side of my neck, around me ear. i have pain and clicking in my shoulder, aswell as a shocking pain sensation occasionally in my forearm (especially during lat pull downs). i also get a slight numbness in my pinky/ring finger and pain in the rest of my fingers and the top of my hand. from what i understand watching you guys it seems like a combination of TOS and shoulder impingement. is this possible, and if so does this sound like the case?
I thought that my workout caused this pain and I thought it was bad until I found out that it’s a good sign
Does laying in my back for 4 hours straight uncomfortably I might add be considered back pain? ��
I’ve had recurrent, sporadic Thoracic Outlet Syndrome for about 5-6 years now. I didn’t know what to call it when it first started flaring up (At first it was both sides, on occasion it’s one side or the other). Even doctors I went to see didn’t know what to call it. It took a few years to find a doctor who could identify it and suggest some treatments, but I found that just like with my Bilateral Sciatica, I have had to do my own research, and hunt around until I found some things that worked for my body. The stretches in this video are pretty close to the ones I’ve found work for me, including the last one which I discovered myself through trial and error such as creating and lying on a nice solid “roll” in between the shoulder blades to open and stretch out everything. There’s nothing like being woken up with burning shooting pain and tingling numbness down your arms several times a night that won’t go away until you stand up and walk around, and do the right kinds of stretches…
You guys are awesome!!! I’m a PT myself, and am subscribed to your channel. It’s always nice to see what other PTs are doing out there. It’s so refreshing to see that you are having a good time with your career and seem to genuinely care about your patients. Keep up the good work and the great attitudes.:)
That was very helpful! The one bending back over the chair was very helpful! Keep putting on the videos! You guys are kind of funny.:-)
what doctor handles TOS or brachial plexus? I seen my orthopedic doctor, but he couldn’t help me and wasn’t sure who I should see.
Hi guys like your work need help please I think I have this. left chest shoulders neck area painful right back area painful the first one which way should I go with neck away from sore front side of body or back of body.?
The pain is so bad I can’t even lay flat down feels like everything that hurts shifts to that side and hurt worse
what if you have TOS on both sides? i’d imagine you would be hurting one side when your stretching to help the other side?
My DC instructor diagnosed me with this and showed me similar stretches, but I still have symptoms because I tend to role onto my right shoulder during sleep. Do you have an additional stretches to recommend, websites?
Great video. While the stretches have helped me with my TOS,I also find if I sit in the same posture for a while (at a desk etc) I find the side of my face starts to numb. I have no other symptoms and doctors have told me it’s nothing serious, but I was wondering if you guys knew if this was related to TOS what it would be? Thanks
Well thought out. Excellent stretch for an old guy! Thank you.
One day I was sleeping on my side and I heard 2 loud pops in my chest. When I woke up my second right rib joint was a little popped out, or something their was making it pop out. It feels really hard, but idk if it is my bone that popping out, a knot in all the muscle, or idk. To boot, I can also feel like something in my back right where the right 2nd rib would joint. y coach told me is was something to do with the cartiledge, another one told me it was spasms. idk
Thank you for the new idea, My left shoulder is still frozen and it was hard to do the other way but this way with the hands lower doesn’t hurt so much.
Great video. Question. I’ve dealt with cubital tunnel syndrome for 3-years now,. When I do the doorway stretch, I only do it for 20s since I begin to get pins & needles after that. That said, I’d like to hold off on surgery as long as I can and hopefully never need it. In 2014 I went to PT for about 2 months and it went away. Then it came back 6 months later. I would go back to PT except my health insurance isn’t the best and I had to pay much of the bill. Needless to say, I’ve been reluctant to go back to PT. But fortunately, I still do many of the exercises and they have helped. But sometimes my ulnar nerve gets triggered and I get a heavy feeling in my arm. It can last 1-2 days and then I’m ok again. I have some atrophy of my hypothenar eminence but my hand function is still in tact. Even though the ulnar nerve reposition procedure is fairly common and successful, there are always risks involved. My current position is to try and treat it conservatively until I am able to return and get some more PT. I’ve definitely modified my activities as well and have learned the triggers and do my best to avoid them. Thoughts?
I wish I did my PT internship under you. great learning tool here:)
Thank for this video, pretty sure this is exactly what I have. just saw your other video on top three signs of TOS. I’ve been going crazy trying to figure out what is it that I have. I’ve been to numerous doctors and they ALL diagnosed me with something different, From carpal tunnal syndrome, cubital tunnel syndrome, pinched nerve in my neck, bulging disc, TMJ, one Dr even said I might have Lupus. I felt like I was going nuts. Anyways, someone I met thru social media (a therapist) said this sounds like what I have. Never met her in person…Go figure!! Going to a TOS Center end of this week to make certain. In the meantime, I started doing these stretches. How often can these be done in a day? The one laying on the towel feels great but I do get the sensation (numbness and tingling) going down both my arms when I’m doing it. Thanks Again!!
just found you. Love ❤ you guys.your funny and very good teachers.
i find the stretch where i spread my arms out at shoulder height stretches my pectorals & shoulder girdle much more effectively
Is it possible for Thoracic Outlet Syndrome to lead to a pulmonary embolism?
Many thanks for this alternative stretch! I found it more effective than the classic version and also benefited from it slightly releasing my tight shoulder joints too. Will keep doing this version. Thanks again:)
This revised door frame stretch is great! I had my right shoulder replaced and it tends to get tight. The original stretch was painful and I couldn’t really get much of a stretch. Yours really opened me up and did not cause any pain. Thank you!
Thank you so much. I prefer the lower hand position to the more traditional stretch. I’m determined to improve my posture in spite of some limitations. I appreciate your guidance.
the alternative door frame stretch is really much more effective for me. Thank you!
Thanks so much for making your videos so easy understand and do. Helping me a lot to loosen up and “un-hunch”.
Hi Doctor Jo, I had serious chest pain a few weeks ago, now it got better. My chest still hurts a little if I squeeze them. Can I still workout my other muscles? Thank you
I am finding your exercises helpful. Trying to correct my forward head posture. I also have a spot pain that often appears between my left shoulder blade and the ball and socket joint of the arm. Hope that will go too
This video is chock full of goodness ��. Love the idea of the rolled towel inside the pillow case. Thx
I just violently press my back and I get a massive crack and feel awesome
Thank you very much for all your help. I have been watching you everyday and yesterday I got sore on my right arm, I know right away that I need to look for you to help me with my sore arm. I tried your exercises and it seems like it working so far. Thanks again for all your help. May god & Buddha help you to make a lots of money so that you could have more energy to help more people. Love from Cambodia.
thanks for all the great info. Do you have any videos for spinal stenosis?
A new subscriber after asking my physician about help with rounding shoulders. His advice wasn’t all that helpful and so glad I found you and your upbeat videos!
Recently I popped my chest while stretching and since then I’m not sure if I have this condition like in the video but the left side of my sternum hurts especially when I carry things I’m starting to think I might of popped something out of place or have a slipped rib and wondering if anybody can help?
I tried your stretch and like that it is better than what I was taught and what I was doing. I will incorporate this stretch into my routine. Thanks.
Had sore chest muscle on right side, this is really helping, thanks!
This stretch is really good and helpful. Thank you for that and all the previous postural advice etc.
I’m 23 nw It’s been 6months nw I’m suffering with this pain,it comes n goes,I hve slight pain, irritating though,is it ok if I workout? I’m ready to bear the pain but does it get worse?!
Does anyone else have heartburn that may cause costochondritis? Usually when I feel costo symptoms it’s because I have heartburn.
You guys are amazing! Keep up the great work. And, YES indeed you two blokes are some of the most famous Physical Therapists on the internet:)
Pectoral Major is a really “wide” muscle, in the sense that its attachment points are quite spread. I wouldn’t say that this is a alternative stretch, but a complementary one. Changing the angle of the arm changes the area of the muscle that you stretch. I guess for this same reason you recommend different arm shapes in your shoulder exercise section, no? Am I getting something wrong here?
First time I had this, I thought I was having a heart attack in my teenage years �� my left arm always goes numb when it happens.
What are some manual therapy techniques for a patient with TOS with tight scalenes causing elevated first rib. I have done first rib mobs. Stretching of scalenes, pec stretches and have worked on breathing techniques.
Everyone recommends the door frame stretch, yet I have always had problems doing it and feeling much of a stretch (and I have been working on this stretch for a long time). Until now. Thank you. Not only am I now feeling a stretch across my chest, but am also feeling that my shoulders are stretching back (which unfortunately is also much needed for me) Thank you again. Great.
Thank you for the exercises. I’m definitely finding them helpful. Also, I do like prefer this second type of door stretch over the first one.
Hi The writing blocks what u are doing so we really can’t see the movernment
Oh my gosh, you guy’s crack me up! �� great help delivered in an uplifting way thank you ��
In case anyone needs to hear this. I threw my back out trying to lift a 300 pound person. I had to go to the er and walk with a crutch. I felt like I couldn’t walk. I didn’t feel anything tingling though so it wasn’t a slipped disk. I just rested wel and slept on my back and 3 weeks later I feel perfectly fine. So if you feel your back might be broke don’t worry you’ll be back in the game soon:)
I was casually stretching my glutes not even thinking I would ever be able to crack my own back. But that is exactly what happened. I heard the pop and that wonderful release of sciatic pain. Praying I’m now on the road to recovery. Thank you!
I use to pop my own back all the time. I was in a car accident and was sent to chiropractor. He would adjust me and it felt amazing. Once I stopped going to chiropractor it was harder to pop my own back. Just recently I got shots in my back 2 directly in the pain area and 2 below. I get excruciating pain at the lower shot place doing things that didn’t hurt me before. Problem is since the shots, I can’t pop my own back at all. I get in the positioning to adjust and start the twist (stretch) and its so stiff, and painful.
I don’t have back pain my back just won’t pop and it’s annoying because it feels like it has to but it won’t….
🙁
Does anybody have this pain in multiple areas of their chest? Sometimes its on my lower left chest, then sometimes the upper portion, then sometimes the right side, etc. and it only lasts a few seconds for me but it tends to be sharp
Good stuff, guys.
QUESTION:
I’ve found recently that when I focus on “releasing” the tight teres and spinatus muscle groups in my shoulder blades there will be a moment where I feel like they’re “letting go” but contrary to that fact, they’re actually tightening. Any idea what might be going on here (scar tissue in another muscle, etc.)?
I want to go back to school just to crack my back in the chairs
Love these guys, they keep it simple, and are truly humble…not to mention hilarious.
2:12 no bouncing back, yeah no kidding �� laugh made my back hurt worse but oh well
I’ve done one like laying on back, and turning leg over and kicking. My lower back cracked so many times that i felt my whole core gain almost an inch of range of motion and the pain in my lumbar subsided so fast. But it only is temporary relief and its addictive. So dont over do it. If it doesn’t wanna go. Dont force it. Bc it will just cause inflammation and make you wanna crack it more. Also put hands on knees or thighs in standing position and relaxe core and push off legs stiff with biceps and stretch spine. It will decompress and pop. If you can target right muscles when you relax body and stiffen arms. Also works laying on bsck and pushing off thighs. Just feel for spine to stretch.
accept Christ into ur heart and don’t take mark of the beast
did not say how many times to do the movements and how often?
In around about October last year, I started with aching sturnum that has been on and off since. I’ve had about a week or too free of this pain/ache until this morning after a shower, it has been worse than normal all day.
Bob and Brad thank you so much for your great providential help during lockdown. God only knows how long we would have had to wait to get it locally. Thanks to you I look forward to harp and crochet by the end of the month hopefully. God bless, Naomi.
I have hypermobile ehlers danlos, I’ll stick to my chiropractor cracking my back and putting joints back where they need to be
I did this in school for like 3 years and got cracks every time
I crack my back at night and in the morning on my bed �� feels so nice
Thanks guys!
Now how do you crack/pop your own neck safely?
I tried everything in this and I can not pop my back idk why and I’m getting worried because my back is getting stiffer
Seems like brad gets mad at bob a lot. Like bob is the annoying younger brother that wants to be like on crack and brads like dude chill and just let me talk for once… lol
I discovered the first one once by accident while stretching in my chair my back popped, and it works!
Could this be it if it’s just a random sharp chest pain once every couple days? It’s super sharp and only last split second. Right up the middle of my chest. Where my cleavage is. I went to the ER and they said it’s not my heart thankfully. But they also didn’t know what it is.
Love your intro!! Did these stretches after being at the computer too long and found it helpful. Thank you!
I was in VR having a virtual rave on VRChat and since then I’ve had this pain.
Me: watches this video in hopes of finding a way to pop my back in a more safer way, as the title says
My unfinished homework: is waiting patiently to be completed so I don’t have to stress out as much
My sleeping schedule: Is this some kind of sick joke to you?
Been having massive trouble with my hands ( guitarist ) and thought it was carpal tunnel syndrome. Started looking today at Thoraic Outlet Syndrome. My hands and forearms have been aching and hands numb and stiff all day. I just did the thing with laying on the rolled up towel simultaneous with neck traction with a neck hammock, then hung on a pull-up bar for a few minutes and it’s like night and day. I can actually move my fingers now, after just a few min. Guess I need to shift what I”m treating here. Thank you.
Actually I don’t know when it happens a slight pain is started in my chest area, after some days I lifted 25 kgs of weight the pain increased, then I realised that the pain is in ribs area,and the pain is in middle of back also.
My question is my problem comes under this costochondritis pain,can I do this pain relief exercise
Thanks for the upload! I had lower back pain for a couple of days… Tried all my usual stretches and nothing. I’ve now added in the road kill stretch. �� thanks.
I’ve watched so many of their videos for my sever si joint /4-l5 videos and they have been very helpful this to me is just the best one because it’s hilarious �� don’t low ball me Bob ��
Good job guys. “To fix sciatica, put the lumbar spine consistently in a position which will lead to lordosis.”
I so wish I could meet them in person and show me these streches
This stretch works better for me because I have shoulder injuries can’t do the 90 degrees in the doorway.
Thank you for this Alternative chest stretch. Much better for me.
Is it normal to feel it stretching in other parts of the body also? For example I could feel after like a pressure at the base of spine. I wish that the chiropractor had taught me this instead of doing a chiropractic manipulation on my sternum which got damaged but I was not relaxed so I share responsability in that outcome.. I was not even conscious of the tightness in my chest at that time but was mainly focused on my back, spine and neck region pain and problems. With poor posture that I am trying to correct. I did see another chiropractor recently who used bio -geometric integration ( BGI) which really helped but unluckily with the Corona virus I only could go to 2 appointments and need more in the future. I also discovered there an interesting method that one can use at home called centerpoint meditation. I was shown how it works and in just a matter of seconds I felt better. Need to do the workshop to learn how to do it properly on my own. Well knowledge is power, so thank you for sharing. Let’s all share our knowledge to help us all get better.: )
Hey Brad, do you Brad want some bread, Brad? How bread do you want it, Brad? (Awesome video guys. It brough me great relief)
I got diagnosed with it about 4 months ago I’d say. It’s extremely painful and doesn’t seem to be getting any better for me. Hopefully this helps. I’m so tired of being in pain all the time ��
Anything you can suggest for Spinal Stenosis?
Some days I can’t even lift my legs up high enough to put my trousers on.
are these exercices relevant for tietze syndrom? I feel like my pain is more at the junction of the first and second rip and the sternum
Very nice stretch thank you! Really enjoy all of the other BI exercises too!
Back needs to pop, Lower back
Compressed disk
320 lbs
What can I do to help working my back?
Thumbs down. I saw a medial scalene stretch, but no anterior scalene stretch. Both are important. Also, some people with TOS are prone to first rib elevation which can be exacerbated by scalene stretches. A TOS sufferer should not be taught scalene stretches without also being taught what PTs call “first rib mobilization”.
My massage therapist sent me this video and I am so thankful to have these techniques. Thank you so much! I’m really hoping this will help the tightness in my neck/shoulders, which often leads to migraines that are absolutely killer. Thank you!
This helped me I’m 14 and have bad lower back pains and this made my back feel so much better
I have tos on both sides. Just diagnosed. In absolute pain 24\7. i find the stretches dont work and either does pain killers. I am at a loss?
That’s was great, thank you.
Not one of these methods worked.
Like you guys. Although I found no relief from the tennis elbow yet with your exercises, I still like you guys.
I had chest discomfort for the last 5 years. I went to docter and they put me on ECG and said my heart was normal. I dont know if it is costocondrits.when pain gets worse it even spreads to my left arm.i can have it for months and then it disappears and then comes back after months. Docter what can be this
Good stuff. Thank you kind sirs! I needed this, it felt great doing it also.
I found you guys to night on accident, the best accident of my life! I have TMJ and my body is WAY out of alignment. I will watch every video and do all exercises that pertain to me, including sleeping properly. I thank you so much from the bottom of my heart. PS I have shared your channel as well. <3:)
this is great very simple exercises and to the people saying that they don’t know much I think you need to remember they are giving very general advice and that is for a very good reason without know an individual or their specific issues they would be negligible to be giving out potentially risky moves I found these guys on here when my middle back was in a terrible spasm at 1 am I was in so much pain just taking a breath was difficult I have suffered thoracic problems for years after a bad injury and I have found the exercises that these guys demonstrate really help I realy appreciate the work and effort that bob and brad go to making these videos thanks heaps boys keep up the great work
How do you know this is safe to crack back. The midback on chair seems safe since bending. But the laying on side with twist may not be safe. Just because gives relief, this might be stretching tendons which may cause problems in disks near the disk that cracked over time? Are citations to references given to prove these are safe? The probably are, but maybe not if do to often and everyday. I don’t know, just asking the question