Fix Your Tight Upper Back In Just 30 Seconds [AMAZING Relief!]
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- Опубликовано: 19 окт 2024
- Stretches and exercises you can do at home to alleviate tension and pain in your upper back! Physical therapist demonstrates how to stretch and mobilize your thoracic spine for immediate pain relief. Increase your range of motion and decrease pain between your shoulder blades with these stretches at home.
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➡️ LINK TO JARED’S LACROSSE BALL: urlgeni.us/amz...
➡️ LINK TO JARED’S MASSAGE TABLE: urlgeni.us/amz...
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The area of your spine below your neck and above your lower back and between your shoulder blades is known as your thoracic spine.
This area of your back is actually one of the most mobile. It should be flexible and move freely through a full range of motion.
Poor posture, weakness, prolonged sitting, accidents, and other factors can lead to tension and tightness in this area which eventually can progress into pain.
One of the best things you can do to alleviate this tightness and pain is to stretch and mobilize your thoracic spine. And that’s exactly what I wanted to share with you in this video!
These are 6 of my favorite stretches and mobilizations to decrease tension, improve mobility, and alleviate pain in your upper back!
BEST STRETCHES FOR UPPER BACK PAIN
BONUS - HEAT
TENNIS BALL MOBILIZATION
CHILD’S POSE ON WALL
EXTENSION OVER CHAIR
SIDELYING ROTATION
CAT/CAMEL
QUADRUPED ROTATION
HOW OFTEN SHOULD I DO THIESE?
My recommendation with this routine is that all these exercises should be performed once daily. Remember - all the exercises should be held in a comfortable range of motion for maximum benefit.
Did you try the stretches in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Did you try these exercises? Which one was your favorite? For me it's the tennis ball and one of the rotation stretches; hope they help you out as well! It helps to follow these up with some strengthening to this area as well; here's the video you need to watch for those exercises: ruclips.net/video/cGjZ_XAvaXI/видео.html
I love the one cat and camel or cow, as it really gives a good stretch, but have to work on building the curve as you do. thanks for sharing
Thank you.
You are absolutely remarkable I get more from your stretches than a rehab center with a physical professional. Thanks for the gr8 content.
I appreciate that so much!
I have been in pain for days now and these have just sorted me right out. Thank you!
You are so welcome!
It works for me. Thanks for you information!! Thanks alot
6:20 worked for me. I had this lump or tight spot on my upper left back, probably developed during my first weeks of internship. I could feel it whenever I touched it and compared the sensation to my upper right back. After doing this stretch for four reps, I was able to bend my neck down fully without experiencing any pain in my upper left back. Thank you for this informative video.
Thank you so much for this. Best stretches for the upper back right here
You're so welcome!
Honestly I have been doing some assorted stretches trying to deal with upper back pain, but this combination was by far the most effective! I just did this once and I already feel the difference! My favorite is the wall stretch and the lacrosse ball with rotation of the arm. I had been using a lacross ball and rolling around, but adding the arm rotation makes a big difference! I just subscribed, and I am going to check out your other videos!
I appreciate your support and thanks for sharing!
Thanks for this as my back is paining too much cant wait do this everyday after work for me love your channel sooooooooooo much love your exercises sooooooooooooooo much
Thank you so much, Ramya Padmanabhan! I hope these things help you, and thanks for commenting! It's always great to hear from you and I appreciate your support.
Ahaha Ramyaped
So great! You should also teach a masters class on creating educational videos for small biz on youtube. I see all the work.
Oh this comment makes my day, Timothy Colman! I appreciate you saying that and the recognition. I hope the things I share continue to help you! Thanks for commenting.
Thank you for your videos!! I woke up this morning with an insane pain and this video and your others have helped!! Now I can hit the weights this morning without pain!!
You are so welcome! I am happy to hear it helped.
Thank you for sharing this with us! You are absolutely amazing! I am so happy that I found you! I haven’t been able to do anything to relieve my back pain, and this definitely helped and will now be part of my routine! I particularly LOVE LOVE LOVE the wall stretch with rotation! I had this pain on the right side of my lower back above my hip (😂hope that made sense) and that wall stretch took it away! I’ve had it for 2 weeks and couldn’t get it to release! Forever grateful! ❤️
You are so welcome!
My upper spine (as showed in video diagram) aches and is still after I’ve been sleeping for a while. 😢. I’m 48 and have a labor intensive job so I’m guessing it’s just my age. Could it be arthritis? But I’ll try the laying down stretch method when I am in bed waking up from a nights sleep with a tight achy upper back. And no, It’s not my pillow or mattress. It happens no matter where or how I sleep. But when I get up, I place a microwavable back/shoulder heating pad on and it feels so nice.
Thank you very much ❤
You're welcome 😊
Worked amazingly for me, really appreciate the video!
Glad it helped!
Every time i do any of your exercises they really works like magic Dr i salute you ❤
Oh, this comment makes me so happy! Thank you!
Hi.... Am a mother of 9month baby. Am following your DR exercise. It really helps. I am having de quervain's syndrome for more than 6months. Pls help me in this to get relief from pain.
The wall one was my savior, thank you so much!
You're welcome!!
Such good stretches, feels so much better! Thank you! Absolutely LOVE your tips as well!
Also, I wondered if it's OK if I feel kinda clicks in that chest area of the spine when I take a deep breath or do some stretches after a while (or a short period of time) sitting?
Wishing you Marry Christmas as well 😊
Thank You so much for sharing♥️. Going to try them on my friend 👍🏾
Hope you enjoy!
great video! can’t wait to try these
Hope you enjoy!
Thank you for sharing this.
My pleasure, Shawn Livers! I hope they help you! Thanks for commenting.
The second excersise against the wall seemed to help. I'll keep doing it and might update this comment if i see results.
Definetly felt a stretch in my right side which is the side i'm having problems with
Awesome! I hope it helps!
Thanks for the video. My back has been feeling pins and needles. Sometimes it's burning. Are those exercises suitable for me to get rid of that sensation? Please let me know. Thank you
Great video! with the chair exercise, is that conducive for someone who has osteoporosis? Thank you!
Thank you. So clear and to point. Been dealing with Thoracic pain for years. I'm a veteran. I've basically had to learn ways to give release doctors haven't really helped. Your video instantly gave even more ways help my back. Pray with these added to my roller I can live more pain free and have more freedom in life. Thank you
Thanks!
No problem!
19.56pm absolutely fantastic thank u
You're very welcome!
Thanks and fresh kicks!!
Great stuff Doc, thank you!
You're very welcome, dal cassian! I hope they help you! Thanks so much for commenting.
Hi, I wish you could make a video and teach full-body corrective and healing stretches and exercises for people like me who have been going to the gym and working out intensively for a long time and would like to take a break and recover, something minimal and with the biggest bang for buck.
Thanks for the suggestion!
Thank you 🙏🏻
You're very welcome, lili jahan! I hope they help you! Thanks for commenting.
@@toneandtighten Yes, it will definitely help me a lot 💐
Thank yie sir.
Woke up on a school day with a bus trip to a water park, I woke up with a tight back, it loosened it dramatically and now I am leaving to go and enjoy my day. Thank you for solving my problems 🎉
Okay after doing this my upper back got relief so I just wanted to ask that if I want to keep the pain away do I have to do this exercise everyday?
very nice moves and merry Christmass!
Thank you so much, Γιώργος Κουτσιούλης! I hope these things help you, and Merry Christmas to you as well!
Is doing the bridge ok for relief ? After warming up and stretches of course or doing bridges pose like in yoga ?
Brilliant 👏
hi Jarrod I've had acdf surgery on c4-6 do you have any videos for this...especially tight traps and scalene muscles
thank you for this ❣️
My pleasure!
Omg I need help with back pain relief
i am 53 yrs. i am having D11-d12 disc bulge. what exercise to be done. Can we do during pain
Please make a video on Metatarsalgia
it really helps！！！
Wonderful news!
Help i have an extreme sharp pain between my shoulder and my spine on my right side i was just doing some pushups a couple mins ago and felt something pop now im searching how to get rid of this pain and seeing ppl suggest doing these exercises but im in so much pain I can’t do none of the im even having trouble typing this and i cant get up bc my pain is so extreme rn should i go to the hospital any tips? Kinda scared 😰
Good tip to put the ball in a pillow case.😊
I've never had any luck with removing pain by pushing out "Knots".
I feel like almost everyone but me finds relief with this, but I have never felt better from anyone pushing out knots.
I can't even find Knots in other people, I can't feel any difference in a persons back muscles.
I'm almost to the point where I find it all mythical, and everyone is just repeating the same things they hear others say and that nobody really knows what they're talking about. 😂 But I know that's not true.
Can you suggest a reason for why I can't find "Knots" in others, and can't find any relief in any stretches?
Like, I can stretch and feel better for a few minutes. But it comes right back, every time, every muscle. This includes massage, good for a few minutes, and within 30 minutes it's like I never had a massage
Oh dear, I tried these exercises because my neck and upper spine were feeling tight and painful and now I can't move my neck and everything is way worse =(
L
Me too!
Mee too. I did these exercises for my upper back pain and now i cannot move properly and made the pain worse
Well, not you know that these exercises hit the right spot.
Next time warm up properly (5-10 minutes light exercise until you just start sweating lightly. A brisk walk is perfect) and then you do a few of these carefully.
Scale up intensity over time.
I’m sorry y’all hurt. This protocol Worked great for me.
Why i feel nothing? ! 😥 I've tried them and I felt stretching other parts of my body.
Could get to the point faster
Tm 😂😂
Gotta watch a 10minute video to relieve back in 30 seconds lol
"Fix in 30 seconds"
10 minute video
Gtfo
We have a bright one here
Release tension in 30 seconds? Why is the video 10 minutes long then
30 second fix..so watch my 10 min video
Go wait in the doctor's office then if you are in such a hurry...
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