Fixing your Sternum: Increase Thoracic spine Mobility.
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- Опубликовано: 23 июл 2024
- Fixing your Sternum: Increase Thoracic spine Mobility.
We are going to increase our upper back mobility to get rid of costochondritis.
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I had popping in my sternum for a year and cured it with these stretches! I do stretch 5. sitting in an office chair. I turn around to the left in my seat and throw my left arm over the back of the chair, grabbing the top of the back of the chair in the crook of my left arm. That way I can brace myself against the chair back in the stretched position and get a really powerful stretch. Then I swap sides. I do this several times a day. It fixed the popping in my chest after just a couple of days. And that's after the doctor told me I'd have the popping for the rest of my life!
Great video! As a costochondritis sufferer myself I know these work. Everyone needs to understand that the pain is coming from the back and neck. Not just the front. I am definitely sharing. Thank you.
Thanks! How are you recovering from your injury?
idk why i started laughing when he said "your body is going to accept the peanut" lol
Hahaha, it's the only way to get better! 😜
@@BarRookie I wanted to ask you, were you cured of those pains
Hi Flor, yes I am. When I sit for too long, my back still gets tight. Bit it doesn't transfer to my sternum anymore.
4:00 - Fastest tractor i've ever seen
You, good sir, have a lot of attention for detail!
I had these pains for years. Thanks!
I hardly ever comment on videos but after seeing a nurse ,2 gp doctors and a consultant at hospital , you gave me the answers they couldn't. I can't thank you enough.👍
Thank you man just what I needed🤘🏼
You're welcome brother!! Good luck!
Thanks for this man. I'm a member of a costochondritis support group on facebook, gonna share this video there later.
+KarloCali hey man, that would be awesome! Please let me kbow what tvey thought of it!
This is gold man! Thx for taking ur time doing these videos
you're welcome man!
Thanks for sharing.
This is good stuff man thanks
You're welcome man!
I cracked ribs on my right side in my twenties coming off a motorbike and then cracked ribs on my right again plus my sternum in my thirties playing sport. Xrays showed mild costochondritis in my ribs where they join the spin in my 40s. You are spot on. often your back pain is the result of your pec muscles compensating for this. i also massage trigger points in my right pecs which helps heaps. Also check to see if you have any ribs where they join your spin out of whack you can do this by running your fingers along where your ribs join your sternum any raised area may have a trigger point
Thank you helped a lot. In a rush but wanting to thank you 🇮🇪🇮🇪
You're so welcome my friend!! 💪 thanks for taking the time 😍
Dude, i love u. Have had an inflamed rib joint and haven't been able to stop cracking chest for ages. Have used most of your stretches to let things heal and it seems to have stopped my habit. thx.
Your welcome brother! Thanks for actually trying it out! I hope all will go well in the future!
Love it!!
Thank you so much!!
Last spring I did a few sessions of these stretches and it eased most of my costochondritis pain. Recently the pain has been flaring up again, so I'm gonna try these again. Thanks so much for the video.
Appreciate the comment! Good luck with the stretches man!
I did not have a peanut but I used a piece or wood used to hang towels attached to the wall to push into my back and withing seconds of doing it in each side I breathed in and my sternum popped, relieving some pain. Amazing video.doing more of these stretches
dude the peanut!!!! very clever. You're a smart guy. thanks!
Or you can use a foam roller
A foamroller is good but can put a lot of pressure directly on the spine.
It's true, I'm going to do it that many because it's hard to find it
I agree, my back is cramped that is what i call a stuck back, yes it is so bad it has effected my sternum. I did the exercises and they helped. Thank you. It was hard to see the relation of the ;stuck back to the front ... here it is ..
Yes!! That's amazing news! It wasan eye opener for me as well.
I'm glad its getting better! Are you 100% ris of it
Thanks!
Thank you so much . From China
You're welcome! 😊😊
I feel exactly the same!
the sternum pain was so immense I had no idea it was to do with a stiff upper spine. 3 years later my pain is greater at the rear between my shoulder blades than the frontal pain that i was experiencing. Thinking of now seeing a chiropracter after all doctors have failed me miserably
Keep It Up!
Thanks!
I am so unbelievably happy to find this video. I’ve spent so much money on chiropractors, the doctor, and “massage therapists” who can’t even figure out what’s causing the pain. I should’ve just looked on RUclips two years ago when my pain started! I am a climber and my back is always always tight and I have been trying to work on my posture but because my back is so tight it makes it even tighter! I even went through a long spell where I couldn’t take a deep breath which gave me horrible anxiety. The doctor said it was asthma and i told her It is not and I can feel exactly in my spine where it’s not moving!! I am going to get or make a peanut and do this every day. I know it will help. Thank you so much.
I hope you will succeed! Will you keep me posted?!
We need an update!
Hello jenaynayyy. did the peanut work for u? i have the backpod now but when i use it on the left of my spine it feels unbalance. to me logically the peanut will do better because it will dig into those CV joints nezt to the spine at the same time and its smaller than the pod because its hard to get thw backpod next to the spine and in between the shoulder blade. i have chostochondritis on the left of my brestbone. pls letme know. I too can feel exactly on the left of my spine where it it stuck and not moving well between my sholderblades.
have a check on the thing called backpod created from New Zealand Therapists
How's it going for you Jenny? I'm in the same position, did it work? Cheers :)
Thanks for the information my guy! Your stretches really did help, and your content was great. Thanks again!
Thanks my friend! I'm happy I could help you out!
@@BarRookie Hey Rookie, do you happen to play basketball or any contact sports like that? Do you think if you play such a sport will irritate your rib cage? And do you know moves such as power clean? Do they irritate your rib cage when you do them？ (if you do them haha) I do have costochondris myself and I play basketball. I have been stretching out and tying to free my thoracic spine. I had great results but I am still unsure of when can I go back to workout and play ball because I feel like they would irritate my rib cage. I am a bit unsure about these stuff so I need your help a bit.
I would wprk up slowly. Last year I started bjj and did not have any problems. Just make sure you open up your thoracic spine and make sure you keep working on your mobility.
@@BarRookie Alright man, thanks for the advice Rookie, I will slowly begin my workout next week then.
Good luck my friend!
You're better than doctors
Hahaha, thanks 😅🫢
It’s really nice that you are helping lot of people. I have been having the same problem for about 2 months. I never had pain but a little soreness when bending front. Used to pop it up but stopped it after watching your video. And it helped me a lot. One thing I’m still confused is that can we do daily gym routines ?
I'm glad I was able to help! I only did the exercises when it really hurts. In the beginning you can do them daily.
MAY ALLAH BLESS UH
LOVE FROM INDIA BROTHER😘😇
thank you! ive been having sternum pain for the past 3 months and need some relief!
You're welcome my friend! I hope you'll find that relief!
Hi! Did it help?
@@kelseyherold4639 yes it's doing a lot better now! I still notice it sometimes but the stretches have helped a lot.
I especially like the one with the rubber band, it had immediate relief.
I was on a parallel bar few months ago, attempted a front lever(I wasn't exercising back then), lost control but managed to keep my grip which focused most of my weight on my shoulders and sternum. Eversince, I experience sharp pain in the sternum form time to time when attempting Pull-ups and sometimes push-ups. I've always had neck pain but I can't say it made it any worse, and tightness in the back isn't painful, I feel a slight tension as it's being tense. Never occurred that would be a factor. Thanks
I had that once too. I wasn't careful and something popped in my neck, which translated to sternum pain.
Really try to get everything loose again, I hope that will help.
Good luck!
Mobility is the key
I've had costo/tietz for a month now which wasn't brought on by an injury or anything workout related. I think it was brought by computer use and playing games all day. I've seen people in support groups who have had it for years. It's said there is no cure for it except just managing the pain. I hope I can permanently recover from this
+Miguel Soncuya in my opinion taking this believe will set thr baseline for failure.
I've found that sitting for too long without breaks is causing a great amount of pressure on the sternum. And that breaking that pattern and getting my spine nice and loose has caused a great amount of relief in sternum pain.
Although your problem might not be caused by working out. It might still be very similar. Maybe I just aggrevated it more with the training.
So I hope you stay hopeful and believe that it will go away by working on your posture and your upper back flexibility.
If I can help you with anything let me know! 💪
Hi Miguel how are you doing? did you try the peanut and did it work?
Same.here bro.i had this for 2 years .tried every thing but no relief at all.finally taking pregablin 300mg with rivotrill2mg for pain management..this wont go away
Helped alot tryed all apart from the tennis ball exo. Chest pain due to stress over long periods and bad posture I believe.
Having good posture is constant work! But knowing is the first step 💪💪
I had some pretty painful costochondritis, and now I have inflammation (I think), where it feels as though I need to bend my chest out to pop it, but it never gets fixed when I try. Thank you for making this video :)
I hope you'll get something out of it. 2 most important things are posture and thoracic mobility. Good luck mate! keep me posted about your progress.
hello alexaqqq. did the peanut help u?
Thanks for the video. Yes I agree that the tenderness in the sternum, the feeling that I just want it to pop forward for some release, is usually accompanied by tight upper thoracic spine. Cracking my back with a foam roller or leaning back on a low chair back rear provides relief. So does dead hangs and active hangs from a pull up bar.
Any idea if there is a dip or push-up progression that would be wise for rehab?
I definitely have a bit of a stiff upper back(rhomboid areas) whilst I’ve had costochondritis before
Wow this is happening to me right now. I feel alot of pain at my back due to sitting down for a long time and also due to bad posture while coding.
Im having sternum pain very slightly , i think is for having the "text neck" ,having my head down and forward
I feel it in my back and trapezius.
think my came with bad posture
I also use the Peanut on my upper Traps by bending forward and placing the peanut between my Traps and a corner wall. Do for 20 secs and squash into the tender parts, it will help release the tight muscle.
The bending forward part I understand and you can really put more pressure on the traps! Thanks for that one.
But I don't understand how you use a corner wall.
@@BarRookie Like this .. www.athletico.com/2017/12/27/stretch-week-trapezius-release-self-massage/
Estoy compartiendo tus vídeos por todos los comentarios de gente habla hispana, ya que al parecer es una dolencia misteriosa para muchísima gente
I also have sternum pain for over a year already. I have consulted doctors, conducted 3 xrays and ECG, all normal. But i can still feel the pain. Maybe i'll try this.
hi man
you are awesome
Hi man,
You are awesome too!
I saw your comment on another video about my injury, but can't seem to answer it, so I'll do it here 😃
The injury is about 90% gone and easy too control, but there is still a great amount of caution necessary.
BarRookie thanks for your attention
Same for me! Hurts pretty bad in my chest because of my upper back being out
My sternum pain just decreased day by day by not popping it every morning. Constant training of my chest did not affect my sternum pain in a negative way at all. Key is ignoring the pop every morning as far as my experience goes
Same issue burning and shooting sharp pain to sternum and trapezius and rhomboid.
The last 2 muscles you mentioned are the once you need to tackle man! Get these bad boys loose again, to relieve your sternum
Yes exactly the same!
How is it going now? Did you get over it.
BarRookie, iv been dealing with it for about 2 years now! And I finally went to the doctor for it and now going to physical therapy April 4th. It’s never really painful but rather annoying, it feels like it just needs to pop. Almost exactly like if you need to pop your finger but can’t get it to pop. I do notice that when ever I get really stressed out with something it seems that my Costochondritis gets worse for a few days. I will say though that iv been not popping it for almost 2 months and been working on stretches and doing push ups and seems to be helping. I’ll see what the physical therapist says. Also i do feel tightness all the time in my upper back, so I’m going to try that peanut ball. I’m scared that this may never go away.
Don't be scared man! I felt exactly the same way as you described here!
And by keeping my mobility high, I'm able to scare the popping away! 🙌🏼
It is really going to depend on your persistence. But I'm confident that the incentive is there :-)
I really hope you can get rid of it as I did! One important note: you'll have to maintain a good posture and a great mobility. But that part is easy
BarRookie, yes that’s what iv been working on! How long did you suffer from it before you made it go away? Thanks for your info I really appreciate it! I also do notice that when I sleep on my side I feel it more in the mornings but if I sleep on my back I don’t notice it. So I’m trying to adjust to it.
I suffered like 8 months until I figured something out. So it took me some time. Luckily for me I've dealt with inflammation in the past, it was more about finding the cause. And it being the upper back took a long time to figure out!
I really hope ot will work out for you! 💪
Hello, appreciate your video, i have a rhomboid muscle tightening and discomfort for 2 months, some times it is like Burning and its deep, especially when i brith fully, i also have popping in my rip at the front in the same time, i have a mild displacement in my C3-C4, C5-C6 spine disks which i am not sure if this is the cause of that tightening, please explain how should i improve.
I feel no pain but when I’m sitting down for a long time or don’t work out it cracks when I stretch it out
Wow when I did Nr. 3 for the traps, it hurts in my rear delt, like a nerve is pinched or something like that
Following your channel with hopes of solving costochondritis / Tietze's syndrome. Had this shit since August and tried rest, prescribed anti-inflammatory medicine, light training and rehab, hard training, chiropractor's but nothing seems to work. Seen pretty much no improvement at all. I used to train every day but got sick during the summer. Went back to the gym and did some light dips and something happened in the first set which caused immediate pain which never went away ever since. Getting all kinds of anxiety from this. My back is probably stiff and my posture bad but its just that I got it in connection with doing dips which makes me think something pop out of place or so. Also hade a surgery a few years ago around my sternum which might have created stiffness and scar tissue there aswell.. Please reach out if anyone has any help.
I've been doing peanut breath and holds for a week as well as some stretching. Haven't had the urge for a pop since I began until this evening where I could feel it. I tried to hold it back but just by natural movement it popped and it now hurts more than ever. Really hope that it'll get better....
Hey, I had that too in the beginning. You just have to stick with it. Keep opening up your thoracic spine and increase mobility. Eventually the pressure buil up will lessen. That's how it was with me.
Thank you so much. I will stick with it and hopefully it'll work. My chircopractor haven't done anything useful yet so finding your video gave me some hope that it'll get better again :-). Can't wait to try and do a muscle up again!
I hope you'll get to it soon enough bro! I know the struggle. But with a little bit of dedication and effort, you'll get there!
Please keep me posted on your progress.
@@darkmanddkhello, did the peanut work for you?
@@quintensmith3795 it took some time but yes indeed it did. I still cannot just hammer out dips or muscle ups, but I can do a few and if I trained more than I do now while taking care of it it would most likely be even better.
it helped a lot
Good luck!! 💪
BarRookie thank you so much dude. Keep up the amazing content
I will man!! What content do you prefer? Because I want to make videos that people want to watch! 💪
BarRookie well, I've found your channel because I'm suffering from chronic back pain and sternum pain caused by bad posture, so personally I would like to watch videos about bad posture and how to fix it. Also, although that's not the focus of the channel, it would be nice to know ypu
BarRookie I would like to know you better... Where you from, your age, what you do for living, your hobbies and such. :)
Hey man. I was suffering from heavy pain until i saw your last video. I saw your last video about the importance of your body posture. From then i completely changed my body posture. I changed the way of my sleep. Before i was sleeping on my belly but from last one week i started sleeping on my back. I started some stretching too.
I want to tell you that after doing these changes from last week,
my pain is decreased about 80%
That crack sound from my chest is completely gone.
And its a great psychological relief too.
And its all because of your last video.
Thank you so much. Mate.
But i have a question.
From when should i start working out again? I mean lifting, push-ups pull-ups n all. (Heavy exercises)??
Hey, great to hear such a good news! I hope by now you're already at 90% healed!
Well I started very slowly, when I felt my pain was over I started doing incline push ups, pull ups if you can, but if it hurts, use rubber bands. You really want to listen to your body. When it hurts you stop.
In the beginning handstands where something I couldn't do, so I started with overhead pressing.
I started with an 8 kg bar and every week I added 2.5 kg. Yes every week, it took me 4 months to get back to 50 kg but by that time my body was adapted.
4 months sounds like a lot, but being 8 months out is way worse IMO. Plus every week I got to add some weight to the bar. I hope that answers your question!
Good luck bro!
BarRookie do you have some exercises for the neck too? I noticed step 3 also kind of helps with that... some of the other exercises you showed also helped me with the Sternum it was also kind of popping (didn't know before that it was also good for this!) but certainly works.
+Bodhohaile of Dragon Ball I can make a video for that, because explaining in text is rather difficult xD
Also these exercises should loosen up your thoracic spine. Try to avoid popping your sternum as much as possible 💪
BarRookie would be nice if you could do that,I think it could help other people too concerning neck pains,looking forward to that post.
I just sent your video to another friend of mine, he also has neck problems, so if it's possible to make one specific for the neck, it would be nice :)
Slipped down a rock and hyperflexed my sternum and costal cartilage. X-rays showed no broken ribs but I heard a snap(s) when it happened. I'm feeling less sharp pains (15 days since) and will try your exercises when I feel ready. THANKS! I like your "listen to your body" approach...Acts 2:38 Acts 22:16 Mark 16:16
Hey man, thanks for your comment! I hope you'll get rid of it soon!
I just started this today I’ll update you bro
Thanks man, plz do! Good luck!
Hi. I get so much discomfort and pain on my chest wall and burning sensation on my back ribs when I sit down when I’m standing I feel no pain do you have any idea please? I have tried everything. Hospital doctors they all said you’re fine. Please help
Hey! So about a week ago I was at the gym did a chest workout and when I got home I felt a lot of pressure in my chest (I guess sternum area). So I kinda of stretched my pecs out using my hands and heard something pop. Ever since then I’ve had sharp pains in my sternum. I’m 20 I’m not sure if this falls in the same category, but it’s torture. I can’t do any ab workouts cuz every time I stretch back or forward it’s as if something is stabbing me from the inside through my chest. Is this a good remedy?
Have you fixed it??
I started having sternum pain a few days ago I believe mine is from sitting to long as well. Mine seems to hurt mostly when my shoulders are hunched over and when I exhale my breath so I try to keep my shoulders back and I seem to have less pain when breathing! Massages also seem to help!
Great! Also try to work on that mobility in the upper back! 💪💪
Was playing football and got his in my chest now it hurts when I do push-ups and stuff. Is this the same thing
Any body else hear a loud pop in their sternum then doing like a pec fly motion where you pull your shoulders and arms back then push infront of you.
Same here my rib is stuck and i get a chest pain
Same problem! comes from my back (thoracal spine)... what worked for me a bit was prolotherapy..
Did it heal completely? :D
BarRookie no.. it helped my joint hypermobility in the spine .. but everything that help i appreciate hehe
I have a sternum fracture .. and u get pain between tightness between my middle back .. then my chest feels sore..
M very worry bro because nothing happens with my back so how can i fix it please help bro.
I too have sternum pain for the past one month approximately
Idl what could possibly be the reason sometimes whenever i sit on my bed and i sneeze
Dayummnnn it painsss
And whenever i study on my bed with my belly down and a pillow on my chest it hurts if i try to reach for things in that position
And it pains while riding my sports bike .
What should i do bro
Try increase your thoracic spine mobility and try minimize sitting in front of the computer as much as possible.
From last two days feom doing pushups i feel pain in my lower chest middle part.....is this the same pain？i feel the pain on going down
I'm not a doctor, but it could be the same. If you sit a lot during the day and do exercises like push ups, they sometimes bring out the weaknesses in your body.
Mine all started with pain in my back out of no where. Then one day I made a movement and it dropped me to the floor with chest pain. Sharp and stabbing. Ever since that day I've had pain, tenderness, popping of the sternum. Certain movements such as pulling my shoulders back, bending over foraward and lifting heavier objects cause pain and u can feel the tightness in the chest. Some days are worse than others. Nothing seems to help really. Dr's are clueless when it comes to this. The only thing I've found to give some relief is this thing called the backpod.
I know your situation. The principle of the backpod is right but you can help yourself with everyday items such as a tennisball or lacrose ball as well. What worked for me was to work on my posture and to really get my thorasic spine loose. I know it sounds weird but where you feel the pain and what causes the pain aren't always the same things. Check out my other videos on sternum pain to find some more information.
I hope you get pain-free soon!!
hey bro i feel like inequality in both scalps and the left one is more goin upward and shoulder is a bit forward towards my chest and i feel pain while doing love handle exercises and those type of movement and my whole chest pops with the colar bone and cant find the cure pls help
You might want to look into exercises that strengthen you rhomboids and lower traps to get you scapula stable again. A good exercise is the face pull. At the same time you want to loosen up your spine, so I would check out some thoracic mobility exercises.
brother when i do the first exercise my sternum wants to pop so bad
I get sharp pain on my sternum that goes straight tru my back it's a pain I can no longer bear. I can feel my bones cracking while I move about on a regular day. I don't know what to do for this pain to go away
How’s it going? Have you fixed it?
My Sternum pain starts in my chest. It doesn't relieve itself until I pop it, then it feels better. However it gets stiff at times when I can't pop it
I had the same thing. But there is a better way of doing it. Opening up your thoracic spine and improving your posture will be more beneficial in the longrun.
Could this be my issue? Ribs been hurting for some time after doing chest supported iso lateral row with heavier weight than before, during the stretch part something just popped as the pressure buried my sternum into the chest support. Now whenever I round my back too much forward and then back up again it pops, the pain is mild but it's kind of uncomfortable.
It might be, it won't hurt to do the stretches gently and see if they help you or not.
@@BarRookie Thanks, I wasn't really expecting a response due to how long ago the video was posted.
Feels like I fractured something with the heavy pressure which I guess might be similar to this, I'm pretty sure nothing is properly broken as that would hurt continuously.
Guess I should take this to the dr. though instead of trying to self diagnose online.
Whenever i sneeze i feel a sharp pain in middle of my chest.
sometimes when i sneeze my sternum pops and the pain reliefes a bit
Hey dude . Yoh seem to be an amazing person . I have started the lat stretch . Is it good for fixing sternum popping on chest ? I do not have any sternum but I do have sternum popping sound . It starts to pop after somewhile.i hope this video is gonna be very helpful
Hey Elham! Lats are indeed also underrated. They also internally rotated the arm and might also cause pressure.
Let me know if you need anything.
@@BarRookie bro . Should I do these exercises in this video to fix my chest sternum area which keeps on clicking , making a sound
Yes I would still do them. Just to get an all round relaxation around your shoulder and sternum.
@@BarRookie will it fix my problem permanently. I dont have any pain but it keeps on making clicking sound of bones
Yes it will, but it will require habbit changes. Like breaking up your long periods of sitting and getting your posture in check!
Too much gaming the last 3 months every day caused my sternum discomfort. I will slouch in my chair. It's not painful but its noticeable. Also my upper back gets sore, I can improve it with stretch but will come back eventually
I am facing this from 3 months .it is not paining on the back like yours but it is same on the between sternum and rim.I also feel the pain while deep breathing.I am doing sitting job from 4 months it paining like hell while moving the upper body (chest area).Whenever i pop it i get relief and it is temporary. It is kind of discomfort for me after every 1 hour.I am worried for whatever it is.I dont know which doctor to go to.Sometimes it feels like a needle pain. Please tell me how to get rid of this permanently.
Same
Hey @BarRookie thnx for the video . I Lifeted some heavy weights in gym before on a bench press , since then i had to pop my stermum to avoid pain been doing that since 2014 i guess ... but 4 days back i was playing ps4 while siting on the ground i poped my chest but pain was still there and it didnt go away , i really need help i have pain in both front(sternum) and back (next to rhomboid or ribs idk) please help if u found any answer , thank you , gws
Hey man I know what you're going through. Whenever I played PS3 my sternum would also be worse. And that proved the point to me that it is a posture problem.
Because gaming for more than an hour causes your posture to diminish.
Try some thoracic spine mobility drills is one of my videos on the topic and let me know if it works! 💪
Best of luck bro!
@BarRookie Thanks alot for the fast reply u da best , yeah i admit that too , and yeah i will try some drills and let u know but man it was fine since 3 4 years i used to pop it and no pain but this week its paining alot when i move or look down
I hope you can get back to the painless you!
Benching for me is not a problem anymore so I hope you can go back to it as well
thanks man , how did u fix that and i stopped working out .
Bench and OPH I started introducing very slowly into my routine.
You focus on your technique and make sure your upper back is as tight as possible during these exercises.
For OPH I started with 8 kg and added 2,5 kg each week. For bench I started with 20 kg and added 2,5. Slowly build the right patterns and you'll get there eventually!
If I’m slouching on my lounge my sternum locks.. and man it hurts.. the only way for it to release it, is pop it lol. Just sucks because I love hitting chest at the gym
Hey man, I still went hard on the bench press with my sternum popping. I think as you said, the goal is no to slouch and to improve your mobility in the upper back.
How you pop it? I have the same problem
I wanna ask, i can do heavy military press, and bench press without sternum pain, but when i do handstand and frog stand, my sternum really hurts? Is this already worse?
Yeah I had this too. Thats because moves like hanstand require more stabilizer muscle which might cause pain. I suggest you continue the presses and let your sternum heal. And then slowly build the frogstand/ habdstand back up again
@@BarRookie is there a proper form for frog stand and hanstand which will not pressure my sternum too much, coz I'd already let mine heal, but after doing handstand after sometime, the pain gets back again ?
Thank you very much!
I only feel it in my chest... until i pop it
If I tape 2 tennis ball together would it do the job? For the peanut exercice? Thank you! I'm from France and I struggle to find a solution to my sternum pain. Your videos are potentially saving my life :)
I hope they're actually going to!
Normally they would be sufficient. If it doesn't provide enough pressure, try making a small hole into them and stuffing them with rice.
Hope that helps!
Thanks for your answer. I've got the peanut now. Just how many times a week would you recommend doing those exercices? The more the better?
Yeah, I like to do it whenever I can. Just to keep everything as mobile as possible. Do you notice any progress?
Salut mec ca marche le peanut? on achete ca ou stp?
Tu peux faire une peanut toi-meme aussi 😉
What happen if you had sternum pain for 6 years can this exercise helps?
Its worth the shot 😉
The bedt thing to do is ofcourse attack the cause (usually too much sitting and bad posture)
Golden ratio T-Shirt?
556 th sub
Thanks brother, really appreciate it! :D
My neck and shoulder
What about it?
@@BarRookie Those are the areas that hurt me the most.
Hi, I just saw your series of videos..; I have such pain with dips too, I stopped doing that exercice and already saw some chiroptactors... but still have this pain. Did you feel your sternum was 'locked' sometimes ? Does the stretch on the back help to get rid of that ?
THanks !
It always felt locked, the same with my upper back. The big issue was not the dips, it was the poor posture. So yes I think stretching the back will work. And working on a good posture will too.
Thanks for answering - I'll try that and hope it will help get rid of that. I saw this exercice too, i.imgur.com/KNZSCkV.png drawing C on another channel, but when I do it, it pops my sternum (and you advised not pop it). Maybe it makes the good muscles work & fix the problem ?
Do you all get really sore after using the peanut?
I do man! Doesn't that mean you're doing it right?!
Plzz help me now 2 months i'm having the pain..... The middle of the chest and at the back????????
mee too i need help :( . same pain front n back before it used to get fine if i pop my sternu, but now i popped pain is still there and there is a pain next to rhomboid muscle
Sounds a lot like what I had. You'll need to fix your posture and work on you upper back mobility. I have some videos about that, feel free to check them out!
How long should I do these exercises?
+Sabih Bin Masood to maintain a good spine health I do them twice a week now after my workouts. Just to make sure everything stays nice and loose.
Thanks for the advice.
Have u ever experienced shortness of breathe with this condition
No I don't do you?
Yes, I had an injury on my chest 4 years back. Then I experienced pain with shortness of breathe and excess yawning. Sob went away after few days.after that I had pain in my chest and upper back which limited me from lot of activities.meanwhile I did not have any pain during my pregnancy till my baby is one year old. 2 months back when I lifted My baby I suddenly experienced shortness of breathe with excessive yawning sensation along with pain in chest and upper back. Checked with Doc's ruled out all diseases nd finally identified inflammation at left costosternal junction nd gave an injection. Pain is managable but my problem is mainly with breathlessness. Doctor asked me to see after one month. I m not able to understand what mechanical problem in my ribs is causing SOB. I'm having pain at front nd my upper back which is spreading to neck sometimes with numbness in hands nd tingling sensation.
@@prathibarani5442 its because the ribs are stuck and they need to expand so you could breath properly
@@sagixcv10I saw a chiropractor today, He told that he unlocked Spinal Joints. I can c little Difference in breathing.but not completely OK.
I believe it takes time I suffer from a similar problem when it was really bad I had problem breathing too but I do this stretches and twists also using the peanut and I think it helps probably should try to keep going to more sessions with the chiro would help too
I don't feel back pain or cracking sternum,but i feel a pain in the sternum everytime i do push up or sometimes sneeze/cough,what is happening to me please answer:( can this treatment cure my disease? :(((((( HELPPP :((((
Hey, my back didn't really hurt either, it was more a tightness. There might be some tightness around that area for you as well. Especially because push ups en coughing puts stress on the whole ribcage.
Give it a shot, try to increase your thoracic spine flexibility.
I hope it gets better! Let me know if it does!
BarRookie thx man i will try this treatment!!
Bro i cant get rid of it..... I have the pain now for 7-8months......i am so much depressed now... I cant play i cant workout... I cant sit for long........ Plzz help??????
Hi bro! Have you tried any of the exercises I proposed in the video? Really give them a try!
BarRookie yea bruh, i have tried peanut, foam roller back pod, and all tge streches..... Still when i drove yestrday for 7-8 hours my pain was back... And i was even worse, when i do nothing i am fine........
So when you drive, try keeping your shoulderblades slightly retracted.
What I find is, when I sit for long periods, my back and sternum start to hurt as well. Possible due to inactivity and poor posture.
Try to really open up your thoracic spine and maintain an open posture when being seated.
BarRookie.... Should i workout with lighter weights.... Or it will make it worse????? I am not working out for last 40days
You shouldn't do that for exercises that don't hurt you. But the once that do cause some trouble, I would slowly build up the weight with that.
Bruh plzz help me i am having a same pain in the centre of the chest and stiffness at the back sometimes sharp pain in the back also if i sit for too long.... Now for more than 5months.. Went to 2 doctor's but didn't figure out anything x-ray reports are normal......but when i bench and do shoulder presses or flyes i feel pressure on my centre chest... I cant even do pushups some time..!... I am really pissed bruh plzz guide me how can i fix it.. 😔.... And which doctor should i reach.
Hey man! When they did x rays they didn't saw anything either. Thats because tightness in the upper back and inflammation is causing you pain.
Work on your posture when sitting and try some thoracic mobility exercise!
Hope that helps
BarRookie, still not fixed bruh 😔😔..... I am doing these exercises twice a day..... I've reached several doctors done Xray, ct scan, and chest mri but nothing shows up.... The only thing remaining is an MRI for my spine i am going for that as well.....
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I just dont feel tightness at the back there is also pain in the right side of my spine along with the tightness...... What should i dooo?????
I also went under the scanner and they also saw nothing. Have you tried massaging the tight spots. Or roll on them with a tennis ball? Maybe that will open things up
BarRookie, yes bro from last 7days i am doing peanut it really helped... Back tightness is less now but i still feel pain in my sternum when i sneeze and when i sit for too long my back hurts
This is were you need to look for better posture when sitting. Or find a chair that is comfortable for you.
When I have a meeting at work and have to sit still for more than an hour, everything starts to get tight as well.
It is really something you constantly have to work on. But eventually it will become a habit.
What kinda peanut
This kind: (it is shaped like a peanut-nut, but a lot bigger)
www.google.com/search?q=peanut+myofascial+release&safe=off&sxsrf=ACYBGNR2a3G-MX6tig5o3Mdtu6dOG01MRw:1578427831162&source=lnms&tbm=isch&sa=X&ved=2ahUKEwizw7fxpfLmAhWHaVAKHf3AA04Q_AUoAXoECAoQAw&biw=1920&bih=937#imgrc=8-YIdJE6Vms9wM: