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How to Crack Your Ribs by Yourself

So does it feel like a rib is out of
place in your upper back and it just feels like you need to crack your ribs
back into place? In this video, I’m going to show you some safe, quick ways to pop
it back into place and get quick relief. Hey everyone, Dr. Rowe here at SpineCare in St. Joseph, MI. In my office, a common complaint is upper back pain caused
from a rib that has popped out of place. When this happens, it causes a lot of
muscle tightness and pain around the affected ribs. This pain is made worse
with anything that expands or moves the rib cage (like coughing, sneezing, and
upper back bending or twisting). So what usually causes the ribs to pop out of
place? Generally, it’s from poor posture. A lot
of the activities that we do throughout the day causes us to constantly lean
forward, putting strain on to the neck and upper back. Think using cell
phones, desk work, and driving. It can also be from poor posture while sleeping. If
you’re a side or stomach sleeper, you’ll tend to twist the back while you sleep
making it more likely it will affect the ribs and cause them to pop out of place.
So pay attention to your posture throughout the day and night and do your
best to try to keep the neck and back in good alignment… it could help prevent
this issue in the future. So let’s go over how to crack the ribs for instant
relief. The first way to crack your ribs is very easy, all you need is a
doorframe. We’re going to go to the affected side, and then we’re going to
put our arm directly against the doorframe, while the triceps (or the back
of the arm) is level with the floor. I’m going to then stabilize my shoulder and then I’m going to lean into it with my bodyweight. So you can
kind of see how I’m just leaning forward with my bodyweight, and it’s causing
those ribs in the back to rotate and you’re going to feel some popping motions if one is out. You just keep going to where it feels like it’s a very
comfortable stretch. Don’t try to force this one, and then the odds are you’re
going to feel that rib pop back into place. So again I’m just taking my arm
against the doorframe, bottom of the arm is going to be parallel with the floor.
I’m going to stabilize the shoulder and then lean forward into it
until I feel that rib finally release. With this one, too, you can definitely
do both arms at the same time if you want all of the upper back to be
stretched. Just put them both like this, feet together, and then just lean forward
into it. The second way that we’re going to focus on trying to crack or
pop our ribs back into place is with a bear-hug motion. So just like the name
implies, we’re going to bear hug ourselves. On this one, I try to inch
over as much as I can to grab on to these shoulder blades (on to the sides). Just try to give it a good grip as possible, and then from there we’re going
to round the shoulders forward as much as we can. I’m just trying to really round those shoulders (just like this) as forward as much as we can. It’s going
to expand that area in between the shoulder blades where those ribs are, and
the odds are if one is out of place it’s going to get that to release. Again, if
you feel a popping sensation… completely normal. It’s just relaxing that soft
tissue and allowing that rib to go back into place. Give it a try. After you do
this self adjustment, you’re going to want to focus on helping the soft tissue
around the ribs to relax. This will help speed up the healing process and get you
feeling better quicker. The first thing we’re going to do is a self massage with
a tennis ball. Simply put the tennis ball over the area of the affected ribs and
lean against a wall with good pressure. Then slowly move the back in a
circular motion to massage the muscle spasm or knots out. Do this for a couple
minutes or until you feel the muscle knot go away. Lastly, we’re going to relax the
muscles, tendons, and ligaments around the neck and the upper back with heat
therapy. You can use a gel pack, microwavable pack, or an electric heating
pad. Or simply just take a hot shower and put the water stream over the area. Just
put heat over the spot for 15 to 20 minutes. Also, if the pain isn’t improving
or keeps recurring, then it’s time to get it checked out by your local
chiropractor. Don’t sit there in pain, get it checked out. If you liked the video
and got some relief please show us your support by giving this video a like and
possibly subscribing too. Please let us know in the comments section how they
worked for you. We appreciate it and thanks for watching!

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