6 Ways to Get Rid of the Knots in Your Upper Back
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- Опубликовано: 11 июл 2024
- The Sitting Solution
www.sittingsolution.com
The 6 ways:
Wall thoracic extension - 2:30
Upper trap smash - 3:20
Wall angles - 5:30
Forearm wall slide - 6:55
Wall pec stretch - 8:07
Shoulder Shrug - 9:41
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.
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We hope you found this video helpful and if you’re looking for more solutions to your sitting problem please visit our website here:
www.sittingsolution.com
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To your health,
Chad Walding DPT, OPEX L1, RKC
Brenda Walding DPT, FDN
You are a legend - I have seen spinal surgeons and spent thousands on Spect scans and they have no clue. Thank you so much for your fantastic exercises.
Wall thoracic extension - 2:30
Upper trap smash - 3:20
Wall angles - 5:30
Forearm wall slide - 6:55
Wall pec stretch - 8:07
Shoulder Shrug - 9:41
A few years ago I developed this knot and tension in my upper and middle right side of my back, right by my shoulder blade. The moment I got it was when I quickly looked up once after looking down for 4 straight hours during a final exam and something in my upper middle back and neck didn't feel right. Because I sit at a desk in front of a computer 40+ hours a week it has gotten worse. I feel a knot in the area and I even developed a habit of constantly yanking my neck forward to stretch that area. People noticed that I started doing that and it made it even worse. I bought a massage ball and didn't even know how to use it. Every time I would feel some type of stress, that area would bother me all over again and I would yank my neck over and over or rub the knot with my hand if I could reach it. I felt discomfort every time I shot a basketball or went fishing. The worst happened when I squeezed my neck backwards to relieve the pain and ended getting a pinched nerve in my neck on two different occasions.
I watched this video last night and realized that the root of my problem was my posture when I sat at my computer.
I followed these 6 exercises last night, and ALL the pain disappeared. I kept my posture straight all day and I can tell my neck and body isn't used to having better posture but I rather develop these small muscles that I neglected over time than ever live with that knot from hell. I'm still pain free.
This video was amazing for me. Thank you.
Ingyou Kim
Its always the posture
Posture, try chiropracture, slide on an exercise roller, inversion table, streches, exercise with bands
This has seriously been the very best, most clearly informative upper back pain exercises video I have come by in years. Thank You.
K Kallweit I totally agree!
Chad. You are a miracle man. What a big difference on my body pain. I feel great after doing this. God bless you and thank you very much for this very precious video you made. Simple and effective and thoroughly well explained.
I have played the harp for over 30 years & have chronic neck & upper back pain. Harpists hold their arms in front of our bodies, at about chest height, with our elbows away from our bodies. I am pretty sure your exercises will give me some relief!!! Thank you!
The best video i have seen in a while.. excellent. Thank you Chad!
the wall angel really does the trick.
You explain things very well
I have some pretty tough knots between my shoulder blades that, on occasion, cause a lot of stiffness and pain. I just did some of these exercises and I can already feel a difference. Thank you for this video!
Thank you for the thorough explanation and video! Please keep it up!
I can't wait to do these. Great video.
Thank you very much Chad.
I can feel it already after working along with this video.Thank you for taking the time to make it!
Terry Lee you are so welcome and glad you got some relief :)
I love these videos, they work !! Thank you Chad and Brenda!
Audrey Segura Preciosa
Fantastic! Thank you
This was extremely helpful! I love your dog too by the way 😜🤗👍🏽
Exceptional! Thank you a million times over for this great exercises!
THANK YOU! These are such practical, easy to do exercises with immediate relief.
Skye Marsh you're very welcome Skye :)
Chad
Hоw Geеt Yоur Ехxх Back Noооw! Gо hеre >>> twitter.com/c9c7595e3b79a0ede/status/790853501416935424 6 Wауs to Gеt Rid оf thе Кnоts in Your Uррреr Bасk
Skye Marsh yes is immediate!
Thank you so much! GREAT video! I love that these can be done anywhere. Agree with other comments made...helped right away!
FANTASTIC STRETCHES!!! THANK YOU!
THANK YOU SO MUCH!! Great explanations and exercises...
Awesome info!! Thanks!!
Omg this is exactly what I needed and then some.
Love you long time
Thanks for posting! This really helped with chronic neck and upper back pain I've been experiencing.
Brilliant video. Thank you.
Awesome as a skater I need this, especially as some of our skater stances are a leaning forward thing sometimes.
+Skate Girl awesome! So glad this was helpful for you :)
Chad
Hahaha i also skate and needed this really bad
if yоu rеаllу wаnt hеr bасk (aаnd I knоw уоu dо) уоu nееdtо stор еvеrуthing and gо wаtсh this vidео right nоw =>>> twitter.com/89afc252c2eba917f/status/822770803770945536 6 Wауs tо Gеt Rid оf thе Кnоts in Yоur Uррer Bасk
Such clear explanation. Like your demo. Thank you
Amazing!!! Many thanks for this!!!!!!
Thank you so much! Very helpful in my work environment.
Been dealing with this for years....began body building and only after back training does my back feel better. What he says about maximal contraction is what body building is all about...most people don't know how to squeeze a muscle really hard and that's why they workout and look the same after years of training. I will give these tips a try.
Ive found since i have started lifting my muscles hurt from re-positing. It has been very interesting. I have also started to incorp these types of exercises into a daily stretch as well as when lifting.
I'm studying reducing scars naturally and found a great resource at Macala mark remove (check it out on google)
Thank you SO MUCH! I feel much better trying these a few times already! This is GREAT!
Wow... Excellent information.. Great exercises! Thank you so much!
I've been battling this pain going on 4 yrs. something told me to look up how to help with the pain. I immediately did the exercise and felt relief. I'm going to continue with this routine everyday. Thank you for taking out the time to show this
Thank you! the best way I ever try, it totally help to relief my shoulder pain!!!!! thanks for the teaching and sharing!!! love this video
EXCELLENT !!!
Thank you for the information Chad. It helped a lot. I'm doing it for months and now I'm getting better.
Good for stress tension. I feel so much better. Thanks. I’ll keep this vid saved.
Thanks so much for this video
So glad I found your videos! Having worked in administration for 20+ years, I am in serious need of these wonderful exercise tips! Normal exercise tends to make my body feel further stressed and tense but these really work to relieve stress and retrain the body ... thank you Chad!
Thank you for your video.
just what i needed,thank you.
Thank you soo much for those tips, they're the ones helping me the most so far !!!! :)
This video just changed my year. Thank you. I work from home but recently I have been off work due to chronic back pain. This pain has been serious and more recently I started having muscle spasms in my upper back. When I tell you my muscles would feel swollen after one of these attacks.. it was awful. I was putting so much pressure on my spine holding my head forward that it injured the spine. When this happens your muscles naturally restrict your movement to prevent further damage. This is compounded by restricted muscles due to chronic bad posture. My doctor gave me nsaids and sent me on my way but nothing changes and my problem has only gotten worse.. I've literally cried from this pain. This video and one other (the swimmer pose one) has immensely improved my problem in one night. Thank you thank you thank you. You are a healer! Now I can begin to finally heal.
Those simple exercises are awesome!!!
this helped me so much OMG
You have my subscribe. These are amazing. I only did them once, and already feel better. Going to keep doing them every day!
Excellent.
Another fantastic vid thank you!
Thank you 💖
amazing video. thanks
Excellent Video
AWESOME!!
Very comprehensive!
Thanks so much for this super helpful video. God Bless!
thank you !! it works
great advice , thank you!
Thanks !
awesome stuff
genius videos! thank you!
Like it? I love it!!!!! Thank you so much :-)
Thank you great exercises
Thanks for these useful and very easy to follow instructions! I want to encourage you to have that awesome dog in ALL your videos. It really put me at ease and put a smile on my face :)
Excellent exercises!! Thank you so much.
really fantastic video . thank you
wowwww nice scapular alignment!
what a physical! Teach us! Thanks for your explanations. I need this so much because my work, on computer. From Brasil!
Awesome video !!! Thank you :)
very informative, great video!
Thank you! I'll do this every day, all these exercises are actually working!
Thanks - these are excellent, practical exercises!
Thanks for this. It helps
This is very helpful thanks.
Excellent explanation and thorough cuing. And as a Pilates teacher, I have to say...you have incredible thoracic extension!
great video!
I've been suffering for 3 months with shoulder pain and I can feel a difference already - Thank you so much!
+Randy Vehslage Hey Randy...thanks for sharing! We appreciate the kind words :) Keep us updated on how you're doing :)
You're the best guy, the first trick worked for me even in a single shot. thanks a lot............!!!!!!!
Too damn good man. THANK YOU! I'm an age-grouper triathlete and the 2 pec stretches right there are awesome to do after long swim sessions.
Thank you !!! Very helpful routine 🙂🙂🙂
thank you. Great video. helped me a lot.
really good information!
I got to work all hunched over today in pain. I did a few of your exercise and feel so much better. No pain relief needed. Thanks.
great video very informational
This is very helpful. I finally have some relief. I am a nurse and have to do some strenuous lifting at times and it's really taken a toll on my back. Thank you so so much for this!
This video is awesome. It has really helped me. Thank you very much.
Excellent routine, very helpful.
great video sir. .That was very informative.Thanks
Amazing. Thank you SO much. My rhomboid (?) muscle has had a huge tight knot in it for the last few days and these exercises are really helping a lot. So much bad info out there but thank goodness I found your video. Thanks!
Thankyou so much for this exercises I got immediate relief.
I love your videos. These exercises are great.
thanks sir
Thank You very!! I feel good👍
Great helpful site
Thank you. I've been in agony for months now. I've been using a ball, which does help a lot, but these other exercises make sense, too. Also, I feel your video holds much veracity since your dog is there! Excellent points on the way we sit and how our lifestyles have us all scrunched up! Thanks again:)
thank u. helps
Great video! Thank you :)
This video is awesome! I am a doctor suffering from shoulder tear from shoulder over use and the local phyiostherapists have not been able to help with my stiff back and pain. These exercises have helped me tremendously! A BIG THANK YOU
Thank you for this video. These are some really easy and simple stretches and it works tysm!
thank you dude, this video actually helped!
This actually felt wonderful. My job requires so much physical activity that I have a knot that just won’t go away. I really home these simple movements will help get my muscles stretched as more fluid.