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 |
99 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