How to Self Release Your Upper Back
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- Опубликовано: 3 авг 2024
- Dr. Rowe shows how to self release your upper back AT HOME, using no special equipment!
This video will be broken into an EASY step-by-step guide that will show exercises to self mobilize, release, or pop the upper back (thoracic spine) -- from the base of the neck all the way to the middle back.
They'll focus on improving mobility throughout the upper back, which may lead to LESS PAIN, tightness, and better range of motion in the thoracic spine.
As a bonus, these upper back stretching exercises can be done at home or work, pretty much ANYPLACE and ANYTIME! That way you'll be able to relieve pain and tightness in the upper back QUICKLY, and get the pop or release you're looking for.
Watch now and safely pop your upper back at home for quick relief!
Chapters:
0:00 Intro
0:44 Exercise 1
2:40 Exercise 2
4:39 Exercise 3
6:52 Exercise 4
8:25 Exercise 5
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
TikTok: / drmichaelrowe
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / stjoechiro
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#backpain #backpainrelief #chiropractic
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👉 What part of the video helped you the most? Let us know!
👉 Have a suggestion for a future video? Please leave it below.
Trying to think of things you haven’t covered 🤔😂.
- Rib cage/Oblique stretches?
- Breathing Techniques? Being my Dr said most of my “back episodes” are triggered by stress?
Drawing blanks lol Thanks Dr!!
@@peteyn.y.7960 q
Hi there! Recently i had some lower back and waist pain due to basketball.
Today i went to a Alphabiotism/Alphabiotica doctor? And he just pull me from the base of my skull, saying he needed to make equilibrium in my spine and waist. It was about 4 not too hard but strong pulls, it was like when quiroprachtor use the "Y strap" thecnique.
Can you help me out if this is okay to do?
Can you make a review about this topic?
Thx a lot for ur videos since all had help me relief my pain :)
This video can show you what I had today, I would really love to have your opinion about it, is it bad or good?
Thx in advance, all the best!
ruclips.net/video/9ULxm_skoQM/видео.html
U got anything that can help for a low back disc pain that shoot for the leg/knee?
❤️🙏🏻
First attempt at exercise #1 and already got 6 pops, the relief! THANK YOU!!!!
Glad the exercises are helping, and thanks for watching!
Dear Dr. Rowe,
Once again, thank you very much for your exercises. Finding your YT channel has been a blessing for me, and of course my body. Your exercises are fantastic to get an amazing stretch on my muscles and to get some relief on my spine, both of which I have achieved in every video I watched so far. Keep up the amazing work you've been developing! Your love and dedication for this field is unquestionable. Congratulations on your work, I am wishing you the all the sucess in the world.
Thank you so much for the kind words, and I hope the exercises help you for a long time to come!
Your videos are the greatest use of RUclips time. And as others have said they come at the right time. Watching you for a year or so, you are immensely appreciated Dr Rowe.
Thanks for the kind words, and I hope the exercises help you for a long time to come!
Thank u so much for all those videos i was searching for someone like u for a long time.
Sharing real simple and true info with everyone just to help.
Glad you found the channel, and thanks for watching!
Thanks so much for taking the time to share your knowledge with us ! Great stuff! 👍❤️😉
Happy to help, and thanks so much for watching!
Your videos are the best out here. No hype; just excellent, clear, demonstrated instructions and all these things work!
Glad you found the channel and I hope the exercises help for a long time to come!
Thank you so much, Dr. Rowe your content is actually amazing!
Thanks so much for watching!
BEEN STRUGGLING FOR A WHOLE YEAR!! THANK YOU! ITS RELEASING THE PAIN :)
Glad you're getting relief, and thanks for watching!
Thanks for ALL you do! Excellent video!!
Happy to help, and thanks for watching!
Thank you. I just found your channel. All your videos are very helpful.
Glad you found the channel, and thanks for watching!
Just tried this out, my back feels awesome
dude your stretches are so unique and original this is quality stuff you also have a nice speaking voice
Well thank you, and thanks for watching!
I agree!!!!! He has the best techniques on RUclips , I was able to release my upper back with no equipment
Absolutely love this guy! Dude is a bro, and gets it! Sincerely, every time I see his face on a video if I’ve got a problem I’m clicking on his video because I trust him and his stuff works!
Good Morning! Thank you! The "Y" and Field Goal are excellent!
I believe I got a very loud pop when I did the field goal in this video, great stretch!
I recommend you to all who listen to me around. Is a blessing to be humble God bless you
Amen
Always found a lot of good stuff to learn from you videos, doc. Please keep up with the good work & content : )
Will do, and thanks again for watching!
Thank you for the stretch ideas.
Happy to help, and thanks for watching!
Thanks for this video Dr. Rowe
Thanks for watching!
Man you are a blessing! Thank you sooo much
Thanks for watching!
Amazing straightforward videos ! I feel so much better after only watching 2 of these you have gained a new subscriber for sure
Thanks so much for the sub, I appreciate it!
Great job!!!!!!!!!!!!!!!
Hi, I just wanted to say thank you... every since I started watching your videos, my back and legs are doing soo much better compared to before and for that sir I thank you...
Glad you found the channel and are getting relief!
Very nice and easy as always. Thank you doc.
Thanks again for watching!
I can’t get enough of your videos and they always show up at the right time! This is where I carry most of my tension in my back 😣 thanks doc!
Thanks again for watching!
@@mrdone4065 been horse back riding since I was 5 and I guess overall stress. I look younger than I actually am and my picture is like 6 years old and so is my video lol but thank you for watching it, I appreciate it
This morning I woke up with a stiffness/spasm in my upper back which caused pain. I came right to your channel knowing you would have something to help. These exercises really stretched out that stiffness and relieved the pain enough that I can go to work. Thank you for your content!
Wonderful to hear you're getting relief!
Greatly appreciate it doctor. You're very good at keeping simple. Loved the trapezoid tension relievers cause I've spent like a decade since my 20's on office jobs and gaming with posterior neck inclination and shoulder inclination which totally makes my posture awful and unattractive. Will keep watching your videos about the pole across the neck cause I've also seen Atlean X giving a nice explanation on how to correct those.
Thanks for watching!
What a relief!!! Thank you
Glad to hear you’re getting relief!
Thank you very much. Your videos are awesome.
Thanks for watching!
Thanks Doc!! You’re videos are always super helpful and helped me get out of a semi crisis last month. Thank You from The Bronx NY 💯👊🙏🇺🇸
Hello, and thanks again for watching!
Excellent information as usual.
Thanks again for watching!
It was all great. Thank you
Glad to hear the exercises are helping, and thanks for watching!
Dr. Rowe i want to thank you, you are such a great healer. This one is going to help me a lot too. But my thanks to you for the exercise for my hip. I am kind of stuck in Vietnam and do not have access to medical help like you do, but i followed your advice on very efficient relief of my pains. Now i can walk a mile easily. Thank you again and the best to you
That's wonderful to hear, and thanks so much for watching!
Hi Dr
Thank you so much for these videos, I have so much tension and aches and pain in my upper and middle back. T your videos really helped me.
Great to hear! Thanks for watching too.
So good! Can’t wait to tey
Hope the exercises help, and please give us an update soon!
Thank you for these exercises that help relieve my upper back
Glad you're getting relief!
All the moves - just Awesome !
Hope the exercises help for a long time to come!
Thank you ❤️
Thanks so much for watching!
Oh wow thank you!
Thanks again for watching!
I like that corner stretch idea! 💡
Boy boy boy not gone cap , I Preciate that💯
WOwowow!! I'M ETERNALLY THANKFUL for your easy to follow content 🙏🏻
i feel like i grow an inch each time bc of how freeing i feel afterwards, IT'SFUCKINGAWESOME!!! 🤠
Thanks so much for watching!
Thank you
Thanks so much for watching!
thanks for sharing. Nice video
Happy to help, and thanks for watching!
OMG the first one made my back crack so hard i thought i broke it, it feels as if an angel touched my back or something, i feel released!!!!!!!!!
All of this is upper back love! ♥️
I'll be "back" for more! 😀
The knowledge here is priceless 👏🙏🇬🇷
Thanks again for watching and supporting the channel, I appreciate it!
You just got a new sub.. congratulations!!!
Thanks so much for the sub, I appreciate it!
Do you know how many old emails I had to log into to find your channel name? You're literally a genius and lifesaver
Glad you found the channel again, and thanks for watching!
Thats what I was searching for, very well explained!
I get back rib, chest and neck pain when doing shoulder press or just when doing movements with my arms extended in the air.
Was able to make the pain go away when trying to massage with a peanut ball, but didnt know all the steps.
Thank you so much! You must feel really great after making these videos! I know I do! POP!
I love these exercises, that's for sure! Thanks for watching.
All of them work with immediate effect, the best one being the kneeling stretch.
Glad to hear the exercises are helping, and thanks for watching!
OMG, Thanks! I was able to use the can and towel to find the perfect spot and started to do a crunch/sit up. Then I heard a nice pop in between my upper shoulder blades/base of neck area. So much pressure and pain went away. Now I can sleep!!!
Great to hear you're getting pain relief, and thanks for watching!
Goes right back to the real real basics "even if you don't exercise, do your stretches." My rest days are stretches only, and it always pays.
Brilliant. 👏🏽😭
Thanks so much for watching!
The winging of the arms helped me gain a greater stretch .
I’ve really been appreciating your upper back and shoulder videos! As a digital artist those areas take most of the damage. I try to take breaks and stretch, but it’s often not enough.
That spot on my neck was exactly where I’ve been feeling it and all my other stretches weren’t doing much.
Please add exercises to strengthen abdominal muscles? Thank you for an awesome channel!!!
Check out: ruclips.net/video/uS1NXFWyhc0/видео.html
Very nice ones. I'm always told to foamroll to address these issues, but it doesn't do anything for me. These exercises already has done much more!
Glad to hear the exercises are helping, and thanks for watching!
Would you be open to the idea of making a few videos of gentler variations of these exercises for people with connective tissue disorders? My biggest obstacle with these exercises is that my shoulders sublux very easily and am looking for methods that don’t put as much stress on the rotator cuffs as holding my hands behind my head and winging my elbows out. Would you recommend putting pillows on either side for the lying down ones or something?
Nice guides sir. I use to use a foam roll, it gives releases, but does not really remove the pain in the upper back. The bed sliding method does a solid job though. Thanks a lot
Thanks for watching!
wizard healer you as you will relieve any discomfort immediate. many thanks for sharing your innate knowledge with us.
Thanks again for watching and supporting the channel, I appreciate it!
What a stud
hello from germany. .......i suffer heavy pain some times ......... praktice 1....... no pain. love your videos.
Glad you're getting relief, and thanks for watching!
Hello Doctor,
I wanted to say the hip fkexor stretch while being flush against the wall and turning 180° of the other day (I hope that makes sense) was very good. 👍
As a suggestion I wonder if you could do a more in - depth video on tennis elbow please? I saw the scraping video and the other one that had some more advice and they both helped. But I feel I need to do something more.
Thank you.
Thanks for the suggestion, I will add that to the list for future video topics.
Ahhh, the soup can!! Friggin genius. I have a peanut once the muscle release towards on my spine and it really hurt. I fixed it but I like this can better after doing that
Hope it helps for a long time to come!
Dr. Rowe, really thanks for your videos, comfortable to watch and easy to learn. And I wondering if you have some ways to release muscle pains by one person helping the other person, instead of all by oneself shown in your videos. Thanks.
My videos are self help (solo) exercises. Maybe in the future!
@@DrRowe thanks for reply, and i know that the most reliable person is myself, enjoying the moves you taught now, it's really helpful. thanks again!
Thanks so much for all you do!! I just wondered what sleeping position can help with rounded shoulders.
That's a great suggestion for a future video 🙂
2:22 some times this helps sometimes not, but in certain situations, doing similar thing but kind of in reverse position St the backnsife of a backrest on a sofa helps me, noy only for upper back, but it does not always help everywhere as other type of stretches might be needed, but once the back is not horribly tight it can be great, I can adjust the angle I can pop each section of my back back in, at the ankle needed, I reposition myself to the spot needing adjustment, and carefully roll slide down, popping it in place, I need alot of straight but also angled adjustment. But when I am so bad not even that can be done, using a rolled up pillow, and do a targeted placement and lay for a while until I feel releaf helps a lot, I do the same with my neck, sometimes I lay straight sometimes on the side, but often I also use both, but sometimes switching body positions and pillow position, and sides is nessedsry too. The sofa thing is the one of the last things I do. I usually end things with this alternating with the shoulder poses against a wall.. But for upper back muscle tightness putting arm backwards on a wall at a door way, or a wall that result in the same, , keeping it straight and helps to loosen up the shoulder area, also both arms in a frisking position against a wall and stretching down helps too, basically what you do at 5:56 this has been a huge help, combined with the backwards shoulder, arm stretch. I done it with a narrower pose, but I will try the wider versions too. But I've done similar position while on my knees on the ground, so they defenitly help too, but I will try it on a wall too. Good show several versions of the stretches. But all of this I have to do in a tsrgeted easy , I have to know whs ti need how and where and in which order.
Nice sir🙏
Thanks
Thanks again for watching!
Your stretching are to target my problems that my upper back muscles lock up, and shoulder and ribs cage move up -- it make my body weight located on chest level rather than low back. I saw 2 Chiropracters can not reslove my issues, one said it is challenging and another said it is complicated . I got neck traction accident last May, due 39 P and 0 degree pulling force, which make my normal left body became terrible, and I am suffering from this accident daily.
Hi, dr. Rowe.
My mom has lupus, and at 53 she discovered she has lost most of the cartilage between multiple vertebrae, and has multiple herniated discs, among other issues. Her doctor said if she was 70 he'd recommend immediate surgery, but at her age it would be disastrous. She just had a pain blocking procedure.
She will start physyotherapy. Are there any of your videos/exercises you'd recommend in her case? Can I share your channel with her doctor to check what would be safe for her?
She was in a lot of pain, and is very fearful of goin through surgery, but has no idea what she can do to avoid it, or even release the pain.
(Sorry for my english, I'm brazilian)
Love your content Doc, does these help with collar bone tightness too??
Check out: ruclips.net/video/gq3NUTZ_Fns/видео.html
@@DrRowe thank you!!! :D
I have a question...
When CO² is released via "popping" a joint, where does it go?
Can it be "re-absorbed" or transferred into another nearby joint?
The issue im having is that when i crack my neck and mid back, im unable to crack my upper back, and it hurts worse than when i started. I can also sometimes crack everything BUT my C6 and C7. They end up hurting really badly, and cause me great pain throughout the day. It seems like nothing i do can help.
Im prescribed gabapentin for a pinched nerve in this area also, due to an old spinal injury. Could it also be that "popping" this area is almost impossible now? My chiro can sometimes get it after heat and a TENS unit is used, but not often.
I know this is a lot to ask and not a lot of info, but figured id at least ask.
Thank you for doing these videos. Much appreciated.
The best ever
Thanks so much for watching!
@@DrRowe you deserve better 🌹💖
Hi doctor, i've been having a lot of pain lately in my upper back i think mainly because i'm at my brother's and he has a pretty bad mattress and chairs. Yesterday, I did these exercises to relieve some pain and it worked, but today i woke up with a stiff back that feels like a wooden log. Does this mean that I did something wrong or is it normal? Before it was hurting but i could move enough fluently.. let me know and thanks a lot for everything
I'm gonna cry, thank you...
Thanks for watching!
@@DrRowe The thing is I stretch daily and I can get pretty deep into these stretches without discomfort but that also means I long for that pop and it's incredibly hard for me to find it/them and although I have said many thanks across these videos I just can't find relief. I bought an inverter, how do you feel about those...?
Is it possible to contact you personally? I have scoliosis, and cannot be treated here (in Kurdistan). I went to Lebanon in 2018 just for a chiropractic session, did it, was all straight, and leveled until a month later. I came back to where I was and it just getting worse.
My condition is mild scoliosis, developed from my right foot being flat. My knee, pelvis, pelvis, spine, ribcage, collarbone, and jaw are all affected by it (pelvis and neck the most).
I want to start working out, but I feel super weak, and I don't know if working out like normal people gonna benefit or hurt me.
Would love to hear your response!
As always, big fan of your videos. Great work as always!
Dr. Good afternoon,
What is the remedy for
Muscle spasm?
🙏🙏
Any tips for tension headache? Thanks!!
Check out: ruclips.net/video/UI5AQhYUrpc/видео.html
How to cure right aic pattern..plz make video
Do you have videos to help release "trigger fingers & toes"? Thank you friend 🙏🏻💛
Check out: ruclips.net/video/4cVKs53x7II/видео.html and ruclips.net/video/lznES5RxxcM/видео.html
@@DrRowe Thank you, friend 😊
Dr Rowe..Do you have videos to half release
" Rotator Cuff Muscles pain"
Check out: ruclips.net/video/FP8kbyqsdKQ/видео.html
good day doctor..can you help me pls..im suffering from lower back pain down to buttocks to left leg..my xray is ok,i already take a chiropractor once and it gets me relieved but it came back again,is it because of lifting? and when i walk it hurts..pls help..thankyou
Hope you are having a good day.
Thanks, and you too!
Does the Y stuffs only help?
can you do a Chirp wheel review?
no pops but still got relief!
Main thing is less pain or symptoms, and more range of motion. Thanks so much for watching!
The targeted area should be on towel or the edge?? Im slight confused
What happens if doing these doesn't do anything? If anything I feel more sore like I just irritated it
I have a very painful knot between my shoulder blades, and none of these exercises helped. :( Is there something else I can do? I can't afford a chiropractor.
anything for sciatic by the way? my lower left back is always in pain and it brings pain down my left thigh.
Check out: ruclips.net/video/eX4X-2ZBD98/видео.html and ruclips.net/video/83NNLc1kCxI/видео.html
What height is your table? I think I might need to lower my massage table and use it.
Looks roughly 36"
@@DrRowe Thanks.
Hi I'm a Teen And My Shoulder Keeps popping in the right shoulder I have been using my right shoulder to hold heavy things and my shoulder is not at the right posture my left is ok but my right isn't the same height as my left pls help me
My problem is scoliosis, My chest Right side uper and left side down. Kindly tell me solution please
Check out: ruclips.net/video/QSzC3mx25MU/видео.html
@@DrRowe My main problem is Chest uper down
How many times a day before you get the relief
Every condition is different. Main thing is to keep at them if you're seeing improvement, even if it's slow (it will add up). If the exercises aren't helping, please consult with your local doctor or chiropractor instead. Thanks for watching.
💜💜💜
Thanks for watching!
Can’t go wrong with beef Barley ☺️
You betcha!
Can you do that stretch in a door way too?
Yes.
3:02 O_O Oh my!