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How to Self Crack Your Upper Back


So in this video, I’m going to show three
ways to self adjust your upper back. Hey everyone, Dr. Rowe here at SpineCare in St. Joseph, Michigan. I’m going to show three different variations that are
going to hit the upper back — the thoracic spine — so hopefully you’ll be able to get
that pop crack or self release that you’re looking for. They’re designed just
to get things moving in the upper back, so if you have tightness, stiffness,
whatever… these are going to help. They don’t require any special equipment, can
be done at home — pretty much anywhere. Alright, so let’s get started with them!
With this first method, we want to use a sturdy chair with no wheels. I’m using
an everyday foldable metal chair with a low backing. I just put a towel up here
for extra support. So to start with, we’re going to position the part that we want
to adjust in the upper back over the back of the folding chair, so just slide
out a little bit and then just place it right over the back of that chair. Next,
I’m going to take my hands, I’m going to lock them together and place them at the
back of the head. From there, I’m going to start to wing the elbows out as far as I
can go. It should feel like the shoulder blades in the back are being pinched
together. This is very important — we need to take them back as far as we’re able
to to build initial tension. Once we have that and you’re not able to go back any
further, extend or lean back into that spot as much as you can. This should
build a lot of tension into the area that you want to pop or crack. So I go to
the limit that I’m able to go, almost to the point where it should feel like it’s
going to pop, and then from there I’m going to wing the elbows back very
quickly, at the same time taking my head and upper back backwards into extension. So
here we go… oh man I just got really good crack with it! So again, I’m just
winging my elbows out as far as I’m able to go to build that initial tension,
extending the upper back, and then from there going backwards into it (like that) —
and the odds are you’re going to get an awesome pop, crack, and self release into
the upper back. Give it a try! So if you’re an office worker and find
yourself in a chair that has wheels on it, and it’s not very sturdy — this one is
going to be able to help you adjust the upper back. What we’re going to do is
very similar to that first one. We’re going to take our hands, we’re going to
place them on the back right here and then wing our elbows out. The movement on
this one is a little bit different, we’re going to wing them out to get that
initial tension and then what we’re going to do from here is actually flex
forward (into the head) while we wing the elbows out. So it’s just kind of a
two-part motion, like this — just got another crack right there! You can also
do different variations with this to build tension in different ways. A lot of
people can actually lift their arms up, so they actually straighten the arms
like this, and do that same motion. You want to go with the one that feels like
it’s creating the most amount of tension, where it almost feels like it’s waiting
to pop beforehand, before doing that motion. So experiment with it — going like
this and at different angles, so maybe just kind of straighten the arms a
little bit — go like this, and they go all the way straight. Which ever one feels like it’s going to cause the most amount of tension at the beginning
is going to give you the better release in the end. So for this last one, we’re
going to try to target a very tricky spot which is the very top of the
thoracic spine (the upper back right here). If you go and take your fingers, and run
at the back of the head, you’ll feel this really big bump right at the edge of the
collar line. That is your last cervical segment. So if you’re feeling a lot of
discomfort maybe an inch or two below here, we’re going to target that area with this movement. It’s very easy. Let’s say that I’m having a lot of discomfort
right here on my right side. I’m going to take my right arm, I’m going to place it
across the small the back, and go over as far as I’m able to go. You should feel
some tension being built into this muscle right here, it’s called the
trapezius. So go as far as you’re able to go. The second part is taking the ear on
the opposite side towards that shoulder. I’m going to take my hand, grab it
right here, and then just keep pulling– right there, it just actually went — until
I feel a very good stretch. If that area is locked up, it’s going to take that
muscle pull out of the equation (that trapezius muscle) and allow that to open,
and the odds are again you’re going to get a very nice pop or crack sensation.
So let me do it on the other side just for another example — hand goes across the
back, I pull towards the opposite side and the odds are you’re going to get
that release (if it is locked up). A note with this one though, do not try to force
it! If it’s going to go… it’s going to go. Don’t try to cause too much in there,
because you can actually do some strain into that muscle and that’s not going to
feel good. So if you liked the video please give this video like, and maybe
subscribe to our channel too. If you have any comments or questions, please leave
them below I’ll get back to them as soon as I can.
Thanks for watching!

3 thoughts on “How to Self Crack Your Upper Back

  1. 👉👉 Let us know how this worked for you in the comments section. We appreciate it!

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