How to Fix Upper Back and Neck Pain with a Foam Roll
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- Опубликовано: 11 окт 2014
- The Sitting Solution
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Hi there, It's Chad & Brenda Walding with The Sitting Solution.
We’re so glad you’re here with us today on our mission to to raise awareness about the sitting problem. Our goal is to inspire you to take action and give you the practical tools to do so. The underlying message here is that you must take an active role in your own health.
The Sitting Solution is the ultimate guide to resolving your pain, restoring your posture and fixing your sitting problem.
We want to help you become more aware of how and why chronic sitting is undermining your health so you can eliminate this potentially dangerous blind spot. Most people "don't know that they don't know" that frequent sitting is a problem. They are experiencing pain and suffering but don't understand why. If you understand the implications of chronic sitting on your health, you will be more motivated to make a change.
Click this link for our free report which covers the science behind that deleterious effects of sitting as well as some helpful tips to get you moving in the right direction:
lxnhealth.com/ssyoutube
You can purchase foam rolls here: lxnhealth.com/roller
We hope you found this video helpful and if you’re looking for more solutions to your sitting problem check out our program here:
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PS -- Use this link to share this video on Facebook with your friends!
• How to Fix Upper Back ...
To your health,
Chad Walding DPT, OPT L1, RKC
Brenda Walding DPT, FDN
I do not usually write comments on youtube. But dear god, does this stretch change lives. I have been struggling from a lot of neck pain lately, because of my desk job and bad posture. I tried almost everything, but this thing, this particular stretch has just removed years and years of strain from my back and neck. I feel like a young flexible boy again. I will include this exercise in my arsenal of daily routines. Thanks a lot! Never underestimate the power of content you put for free on internet. Thanks a lot!!!!
Cool! 💪🏻
I thought the roller wasn’t working on my upper back but when I put my hands behind my head and elbows up, HOLY. Found a huge knot. Feels way better now.
I don't know if it's just me, but I feel more air entering my lungs after these simple exercises. Thank you for sharing, mate!
As a runner who is training for a marathon, these foam rollers ruclips.net/user/postUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!
This video not only helped with my body aches in my back and neck but getting rid of the headaches that came along with having these body aches. Now I can say I feel so much better and don't get headaches like I did before doing the foam roller exercises for my back and neck. Thank you so much for this video!
I have been trying for years to ease neck discomfort. You name it I tried: massages, chiropractic, special pillow, PostureMedic, cupping, physical therapy , Ice.... This video helped me tremendously, I can't believe this , my pain went from 10 to 2! Thank You so much ! I really appreciate You!
How long did it take for the pain to decrease that much? I’ve been having chronic back pain for about 3 months now. I’ve done the foam roller for a couple of days, and no improvement yet.
@@boblangford5514 🙏I hope , You feel well soon! It has been a while that I posted this comment , but besides this great video I tried yoga , meditation detoxing and fasting - all are beneficial . I hope this helps , good luck on your wellness journey , take care!
@@JohnGalt2028 Thank you, but how long did it take for your pain to go away? A couple of days? A couple of weeks?
@@boblangford5514 k
Amazing advice. I feel better immediately after doing this just once 😭 I can imagine how nice it feels to do it daily. ❤ THANK YOU SO MUCH!
This was an amazing stretch!! Just what I needed. My arm is very numb now but I can actually relax my shoulders and neck! Saving this one for those rainy days.
I found your video on a Bing search for how to use a foam roller. I have recently began getting pain in my upper back possibly from sitting at a new job and our athletic trainer game me a foam roller. Of course I had to learn how to use one properly thus your video (after watching a handful, yours I found to be the most informative) and just now after a few minutes I can feel the difference. I sat up and and the word 'amazing' came out of my mouth. I will continue to use the roller and let you know more. Thank you for sharing. :)
As a personal trainer I use these to help my clients, friends, and loved ones. Thanks.
Thank you so much! I recently bought a foam roller for back pain related to my job (Esthetician) and bad posture over the years and these stretches are exactly what my body needed!!
OH MY GOD THAT HURT SO MUCH AND MY BACK CRACKED SO MUCH :( Feels better though thanks
I know right? So much better lol
Oh my word, just wow! Filled with an intense gratitude as my right shoulder, neck, back area have been so sore, from sitting at laptop for 90 % of my day. Do you have a video series or a course I can do. Feel like a new woman. Have been in pain for weeks now, and feel a lightness of being. :) Namaste
This video is a life saver. Thank you so much
Never realised I was so immobile I soon reach a pain barrier but loved it
I struggle with stress related neck tension that has caused me alot of pain over the last few months. I've been doing this every night since I got my foam roller, and I think its really helping! Thank you for your videos!!
AWESOME -- thank you! I struggle with upper back and neck pain due to tightness in my front body and this relieved so much pain almost immediately.
Thanks! My shoulder and upper back had gotten damaged during a fender bender and these streches saved me! Thank you!
OMG. My back hasn't been this comfy for ages! Nice. Thank you.
I felt an instant relieve in the back of my neck after this!! Thank you!
Same here, same day, lol!!
this is insanely beneficial to me, thanks.
Awesome, this is just what I need. Thanks for sharing these tips.
This is truly a great efficient video ! thank you!
Great video! Very informative and extremely helpful. Thank you so much!
this video is really helpful ...helped alot in relieving my upper shoulder pain.. and even improving my posture .. thank u for sharing the info
Chad you are such a nice happy guy. I really love your videos that Ive watched so far. They are very informative!!! Now it's time to do them myself! :)
This is exactly what I've been needing and searching for. Thank you for sharing your knowledge about restoring posture and health. :)
Bro that last stretch is incredible. My goodness. Thank you.
Big big help really improved my shoulder pain many thanks
Thank you, finally found exercise that makes sense and helpful to the body. I am going to try it and give it my best. Thank you so much. God Bless!
I think this will really help me thank you. I sit at my desk all day and hate that my body is getting used to that position. I have all the three issues you described so now it's clear what I need to do to fix it
thanks mate....very helpful exercise using foam roller. gave me instant relief....
thank you a bunch guys, i had bad posture problemsall my life and this has helped me a ton with my lordosis and kyphosis, again thank you so much for this.
I get a pinched nerve yearly and its so unbrearable thank you so much for this, it s hurts a little but the maneuverability that i get after this is insane i cannot thank you enough
Your pace and simplified instructions 🙏🏼
The best video so far thank you ❤️
THAT WAS AMAZING!!! Thank you🙏
Thanks for sharing these great tips. I have a foam roller and sit a lot every day so I really needed these exercises to reward my body and mind 💪🧠🙂
omg I can't wait to try this! it seems like no matter what I do my mid back is always tight and I have limited mobility in my neck from hours spent at the computer each day. Thanks so much for posting =)
Myahdellese Jones you're very welcome Myadellese :)
Please let me know how it goes!
Chad
Wow this worked wonders for me man! Thanks so much
This is brilliant, thank you
This is SOOO good! Thanks! :D
Bought a foam roll for $5 and my god it’s one of the best purchases I’ve ever made. Thanks for the vid!!
Excellent! Thanks for sharing.
This was great! Thank you for this information. I'm a 50 year old executive that has not done my part to keep in shape. My back always hurts. Just a few days of foam rolling activity has changed my day!
I'm in the same boat. When you 1st did it....did it hurt? I put the roller under my back and I swear my spine was going to snap.
Thanks, I happen to get a foam roller just like yours not long ago and these exercises are really good for my upper back which sometimes gets tight and achy after work and from slouching. I really like using it vertically. I never thought of doing it that way.
Hi. Really good clear video - I couldn't agree more. I'm a New Zealand physiotherapist and we use the foam rollers in the same way over here - they're highly useful.
We've developed something that I think you'd find really useful for those patients that need even more leverage than the roller can give. These are the patients that I bust my knuckles on manipulating - the ones whose thoracic or rib hinges are so tight that even their own upper body weight over the roller isn't enough to free them. The Backpod is smaller than the roller and shaped so you can get just a few vertebrae or ribs at a time - hence much more leverage on each one than with the roller. Because they're long cylinders, rollers can't really get much pressure onto individual ribs - which are commonly part of the hunching problem.
The Backpod has an unyielding polycarbonate core with synthetic rubber cushioning over it - you can get a much stronger stretch over it than with a roller. (We drove a Jeep Cherokee over one to check that..) Because it's more specific than a roller, you can also use it out to one side to oppose the direction on a mild scoliosis. Also, it's stable, so easier to use by non-athletic patients than the roller. Anyway, have a look at our website www.bodystance.co.nz - or just Google 'Backpod.' There's a collection of free videos with the other components we find are needed with a hunching problem, including specific home massage.
Cheers, Steve August (B.A.,Dip.Physio.).
thank you so much this really helped me too
You sir just made my day
This is great! Thank you
holy shit dude my shoulders man they feel so much more free now wtf. i love u ❤️
Thank You ! It's great.
Thank you!!! This was sooooo helpfull!!!!!
This felt amazing !!!!
well done. easy to follow!
Amazing tips, so useful for my very bad neck pain! What do you suggest to do for hyper mobility?
Thanks for this informative vid. Top stuff.
just tried this - wow. feels so much better after doing all three for a couple of minutes
Excellent presentation
Just did this and ooh boy my right shoulder does ache but it feels great! thank you so much. I have neck and shoulder aches and bad muscle knots on my upper trapezius. Gonna do this every day now and see how how i feel.
Nothing I don't already do! I got one of OPTP's star rollers which is GREAT!
Thank God I found this video! 👍❤️
Hi, a good and helpful video.
Very helpful thanks
I have upper back pain i hope this work thnks for sharing this information
Thank you!
Love this!
I am undergoing physical therapy at the moment and was told by my therapist to purchase the identical foam roller- 36" tall by 6" in diameter. however, the thoracic spine is what my main focus is and seeing you lay on your roller lengthwise- (vertically) is the ideal way I was told to use my foam roller, and yes it absolutely helps stretch out the muscles in the thoracic spinal area! I felt immediate releif of a tingling sensation I've been experiencing in my left pinky finger not to mention relaxation throughout the entire back. I love this exercise and I will do it daily. thank you for posting this video, it helped confirm in my mind that I am on the right track to better spinal strengthening. I was diagnosed recently with arthritis in my neck and lower back also bone spurs so I need to be extremely careful on how to use this foam roller which I am new to using.
Great video!
Lookin for solutions myself for this problem. For the past couple of of months I've been getting tingling in my ring and pinky fingers. hopefully this can work for me as well. Thanks!
I was wondering if you're also getting swelling in that pinkie or if it's just tingling? I've had swelling and occasional pain in my right pinkie for 3+ years now. I was diagnosed with herniated discs and some other medical jargon I can't remember but I don't remember arthritis being mentioned.
Foam rollers wow! Amazing I wish I got one sooner
I got about 7 cracks out of this. Thank you
Feels much better for sure
thank you so much
Oh This is awesome... I have a plastic roller I use... when I go to roll my upper back on it.. my entire spine cracks.. its great! I love it.. I'll be adding that backwards bend too.. great advice.. I love your channel. Just found it but I'll become a reg soon! Thanks!
So great to hear that Kimberly...thanks for visiting!
Yes...the cracks are good here. Keep breathing into it and you'll notice some major improvements to your posture and overall structure. Keep us updated and let us know how it's going as well as if there is anything specific you'd like us to cover!
Chad
Amazing!
Good exercise tips!
I just tried the three exercises. But I have two questions:
For exercise #2: what do you use to stretch back: do you use your head to help bringing your arms and elbows back so it in turn helps stretching the thoracic spine? Or do you use your arms and kind of pull up and back (no head push)? Or both?
For exercise #3: do you move your arms sort of pushing and keeping your arms touching the floors, or do you leave them totally relaxed and touching the floor? In the latter case, if true, do you stay on the position where your hands start to separate from the floor?
Thanks!
Thats a good one ty
thank you! finally someone that explains it clearly :)
+supa dupa Hey Supa! You're welcome :)
It felt so good
woke up with a kinda misallignment in the scapula area.
out goes the old mattress and in comes a new one and a foam roller.
all i needed was a pointer towards excersises. thanks
im gonna try these at the start of every gym session and ill report back how well it works for me.
Thank you! What size roller are you using and what do you recommend?
Thanks for loading up the video! Most of of the roller selling online are 6 inches in diameter. Is it the right size to do exercise?
I have a really bad back, this was amazing. Seriously my back cracked and that never happens without a chiro! Thanks
Hi, great video, very helpful..
I have a sore neck and back from driving. I was wondering if i went to a gym or physio and done stretches and exercises with a trainer who knows what they are doing once a week and i would do some at home.. Would doing this fix the problem and make things a lot better even though i am still driving because need to die due to work ?
Does this sort of thing really help ?
Thanks
Thankyou
Hello, would these movement help a pinched nerve/pains within the shoulder blade region? Thanks!
I got a foam roller for xmas and it helps me heaps when my back is tight after driving my truck. Will try the second exercise which is new to me. Cheers for sharing #mining
Hi, thank you for this it's great but I have a question about the 2nd thorax stretch: can you do this after having a cervical spinal fusion? Ive fused c7-c5 and that backwards flexion looks like it might try to bend the fused area in a painful way. Thanks for your reply, looking forward to trying these stretches.
Big chad energy
thank you! all you videos are excellent!! I just found you!! Question do you have a solution for my tight muscles right under my buttocks. I no longer can lift my legs or do stitting forward stretch. ouch im so tight where i used to be tremdously flexible. ramona
Thanks Amy! I'll take nice and happy any day! I'm glad you're finding value with this. Give it a go and let us know how it goes! Thanks!
+SittingSolution TV Your Poor Head Posture Is Making You Look 10 LBS Heavier and 2 Inches Shorter Than You Actually Are facebook.com/Forward-Head-Posture-963734057035707/?sk=app_190322544333196
sounds good for an office worker I'm on my feet 10 hrs a day I'm an ironworker so i am constantly moving & lower back is always sore can this help me out thinking about buying a foam roller thankyou for your wisdom in health
SittingSolution TV h
Where is the link to the trigger point roll too? I would like that one also. Thank you
I'm 83 and have major back issues. What do you think I can realistically do with a foam roller? I can get down on the floor but it's difficult adjusting my body weight once there.I'm in bad condition due to several illnesses but am not giving up.
keep going strong Greta! Hopefully your backpain has gone by now
God bless you .your still alive
wow.
Are you able to lay flat on your belly with your arms forward and lift your upper body slightly?
Greta Stromberg "hasfit"
Will this work for knot(s) in upper trap/neck area on one side? I have a very uncomfortable knot from tension. Thanks a lot.
I love my foam roll.
I battled with back pain for years before I found out an effective natural therapy and at last terminated it within 17 minutes. It made my doc dumbfounded!
+Petra Becker This will benefit you. Discover for yourself here:
goodlife6.com/end-back-pain-instantly-xbe2ae
I have back trigger-point problem, is there another video to show how to use foam roller to fix the back trigger-point problem. thanks
Hi I have been doing this for the past 3 weeks. Can you please tell me how often and how many sets we should be doing daily? I do a set of 4 of each exercise ( each set about 1 minute). Is it too much, too little, or ok? I do feel discomfort and I still don't feel relief...I just want to make sure I'm doing enough or not too much...thanks so much
Just started with roller good stretch feels like I lifted weights B.
I think extending or mobilizing T-spine on the roller wont do anything. What needs to be done is re-training the right muscles and correcting imbalances through strength training and deep tissue releases.
My back feels reeaaaaaaaaal nice now.