Six of the best stretches and exercises to decrease pain and tension in your upper back. Thoracic self-mobilization techniques and strength training exercises to help eliminate your back pain and help you feel better. Tips and advice from a doctor of physical therapy.
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FOAM ROLLER USED IN THIS VIDEO:
SELF-MASSAGER FOR MUSCLE KNOTS:
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RELEVANT TIME STAMPS:
0:56 – WHY you hurt
3:58 – Thoracic Rotation Stretch
5:37 – Chair Extension Mobilization
7:27 – Foam Roller
9:36 – Rows
11:07 – Wall Angels
12:30 – Prone W’s
WHAT CAUSES UPPER BACK PAIN?
There are many potential sources of upper back pain. In my professional experience, the three most-common causes of thoracic spine pain are joint inflammation, rib dysfunction, and muscle strain/knots. Again – there are many more potential causes than this, but these are the three that I encounter the most often in my physical therapy clinic. Fortunately, there’s a lot that the right stretches and strengthening exercises can do to alleviate your pain and symptoms in your upper back.
STABILITY VS MOBILITY
When we are talking about joints of the body (and especially joints of the spine) there’s one key principle that often dictates rehabilitation: Stability vs Mobility. Your spine is a column of vertebrae stacked one on top of the other – it needs to be a stable structure to support your body. However, that column is also designed to bend and rotate (providing us movement) and therefore needs to be a mobile structure, as well.
The key to helping alleviate pain in this area in your upper back is often found in discovering the right balance for your body between stability and mobility. If you find your back is very stiff and doesn’t move very well (too much stability and not enough mobility) then your best treatment options should include stretching, foam rolling, and other joint mobilization techniques.
If, on the other hand, your back is very loose, flexible, and mobile, then you will most likely benefit from exercises focusing on stability (a.k.a. strength) versus stretching. A strong muscle is a tight muscle – the stronger your muscles in a given area the better the stability of that area.
BEST STRETCHES AND MOBILIZATIONS FOR THORACIC SPINE PAIN (please see video for full demonstration of each)
Thoracic Spine Rotation Stretch – One of my favorite stretches to introduce motion into the thoracic spine. Keep in mind – the higher you bring your knees the more you’ll feel this stretch.
Chair Extension Mobilization – Go up and down your thoracic spine to mobilize each segment; don’t be surprised if you get a few pain-alleviating “pops” along the way.
Foam Roller – Needs to be done the right way! Don’t hold your head suspended but rather let it mobilize your back.
BEST STRENGTHENING EXERCISES FOR YOUR UPPER BACK
Band Rows (bilateral and unilateral) – Bilateral to increase strength/stability; unilateral is a way that you can actually include some functional strengthening over motion with it.
Wall Angels – Strength and endurance are key! Remember the points of contact and try strengthening over this really good posture.
Prone W’s – Remember to get your chest up off the floor (extend through your back) and get your elbows behind you (drawing your shoulder blades closer together)
Upper back pain is a common problem for a lot of people, but it absolutely doesn’t have to be! Being in tune with your body and understanding the principles provided in this video (stretch where it’s tight; strengthen where it’s weak) are key to alleviating your pain and helping you to feel better.
Be sure to LIKE this video if you found it useful; also SUBSCRIBE to our channel if you have not done so already. Thanks so much!
Thanks again for the wonderful back exercises!
Will try them later today. Already using the 5 posture exercises and they seem to help just from day one.
Thank you for sharing your deep knowledge, for free, in a form of excellent presentations.
Stay healthy and keep the good work! <3
Ves – you are welcome! And I am happy to hear that you are using the posture exercises as well – those are some of my favorites. I appreciate your kind words. Have a great day.
You are very welcome!
I’ll keep you posted, because I’m planning to perform these exercises for the next few months. I have serious thorax and hip joint/pelvis injuries.
The first stretch was life changing. I wish I would have learned this 20 yrs ago. I am learning how to drain my lymphatic system manually and came across your video and I am soo glad.. I felt relief right away in the back of my neck and shoulders which are always tight and blocked up. THANK YOU
I will do this everyday for the rest of .y life. 👍
Amazing, Jane ReRe Jordan! Thank you for sharing your story- I am so glad these exercises are helping you!
Hey there I have been doing this routine for some upper/mid back pain that I have been suffering from due to being at my desk for too long. Yesterday was my second day following your routine. I woke up this morning feeling pretty good. It has been severely impacting my sleep and I slep all through the night. I have a question though. I noticed some bruising in my mid back this morning. Is this normal? Could it be from the foam rolling? Should I continue the routine today? Thank you very much for the helpful videos.
How do you drain that manually?
@Kyle Perez if you search lymphatic system. You will find there are a few good videos explaining . I know it worked, when I did my underarm and knee area my feet swelled up which they have never done in my life. But the swelling I could see around my neck was relieved…its an intricate network…hard to explain.
These exercises are so good. I went to a physio and I felt she taught me nothing but I can feel these working immediately ☺
Great to hear, Shaney Waney! I am glad these exercises are working for you! Thanks for commenting!
Mobility 1 – 4:05
Mobility 2 – 5:41
Mobility 3 – 8:00
Stability 1 – 9:48
Stability 2 – 11:20
Stability 3 – 12:45
@Tone and Tighten please is there any medicine for thoracic spine please I really need some 😂please help because I have been suffering for 3 years
This is a great video – super informative and clearly explained. It made me realise I’ve been using my foam roller wrong for ages! Just like you describe I’ve been tensing my abs and holding myself up. I just did it the right way and it feels much better!
Glad it was helpful! Thanks for sharing!
Fantastic exercises. My thoracic spine has been killing me for the last week. I did all of the exercises in this video and got some immediate relief. I did them in the order shown and I think the first one had the most effect. A big THANK YOU!
That’s great, Ron! You are welcome and thanks for sharing!
I have scoliosis (sideways and back to front) and a wedged thoracic vertabra from an old fracture, all of which can, at times, cause agonising muscle spasms. Your exercises immediately brought me a measure of pain relief – though I have to proceed very carefully – and over the last week I have more movement in my upper body and shoulders. Thank you so much!
You are welcome, Ian Hodge! I am so glad to hear you are feeling better and thanks for sharing!
Omg! That first stretch! Amazing! It definitely hit that sweet spot on my shoulder blade area on my thoracic area. Thank you so much!
You’re so welcome! Glad it was helpful and thank you for sharing!
same! i’ve been so anxious about the pain right in that area, felt such a difference even after a few sets of that first stretch.
thank you for this. i woke up this morning and couldn’t stand OR lay down without pain, and the first stretch shown alleviated it instantly. i will be doing it throughout the day so i can get some relief
You’re so welcome, Steff Reynolds! I am so glad to hear these exercises helped you so quickly! Thanks for sharing.
Thank you for these! These stretches feel so great to do. My scoliosis seems to be causing kyphosis and shoulder impingement so these stretches are so much needed!
You are welcome, Faheema Patel! I hope these exercises relieve your pain and thanks for commenting!
I have a chronic thoracic spine pain at T5 and my rhomboid feels painful and tired all the time. Thanks for a series of exercises, which give me an instant relief.
You’re most welcome, Thunderflashy! I am glad these are helping you!
Ben is an amazing guy
👍
Thanks for the time stamps bec when you’re in pain it helps to have less talking and more get to the exercises so thank you!
These all are yoga asanas.
You have become my go to PT. I will be working on these exercises as my thoracic area has been an issue of late, but wanted to say that one of your videos for sciatica make a world of difference for me. After watching your videos vs others I love that you focus on the areas of need and assure proper form. Trust is important and you have proven that you are knowledgeable. Thank you. 😊
You are welcome, Lisa Shaw! I appreciate your kind words and am so glad you are feeling better!
This video literally changed my life! From the first exercise, extreme pain in my spine almost disappeared. Thank you so much
You are welcome! I am so glad you are finding these exercises helpful!
Yeah me too
Thanks mate
Greetings from these people from down-under here. I’ve been doing some, more like many, of your exercises with great results. My lower back and upper back feel a lot less painful than they did just a few weeks ago. Thank you very much for your videos! We are still in a lock-down and they did alleviate my pains in a significant way. Taking it from my experience, you are helping a lot by sharing your physiotherapy knowledge.
You are very welcome, Ismar! I am so glad to hear these exercises are helping relieve your pain and thanks for commenting!
This was just what I needed right now. Found myself stretching along with the video. Already feeling much better, can only imagine what I’ll feel like over time. Thank y’all!
Wonderful news, Buddha G! You are very welcome and thanks for sharing!
Thank you! These exercises are helping me a lot. Not just with my back and neck problems but even I feel my brain is working better. From day 1 I noticed improvements. Cheers!
@Aakash Bhati I always thought yoga is BS,latelly i have been seeing more and more videos on youtube similar like this one that feature yoga poses that really help me with my back,i think i might join some yoga classes after i fix my cervicogenic headaches
Wonderful news, Joax Col!
Hey Jared! Hope you’re still answering comments on old videos haha. I was just wondering, I’ve been suffering from a lot of back pain everywhere for the last 3 years. I have tried countless of things to make it go away with no luck. Now I just started doing some easier exercises like the ones you show and hopefully it can help me! So my question is, would you recommend or do you know anything about it Cryotherapi for all of this back pain? Do you think it will have a positive effect? I’m considering trying it out some day.
Hi Jared, great video – thank you ! I am doing the first stretch regularly now, although I only started a few days ago. I do have a particularly stiff and painful thoracic area. In order to free up the area i’m having to stretch deep in to it which is painful at the time, and the next morning. If I just stretch to the point of slight discomfort I don’t think i’m getting anywhere with it.
May I ask, how frequently would you suggest I do these exercises? Would you suggest just to working to slight discomfort, or carry on with a deeper, more aggressive stretch?
Mine is a long term problem (about 10 years) following a cycling accident. I generally foam roll a lot, and do a combination of exercises, in order to manage the problem. Thank you in advance for any suggestions. Greg
Wow nobody ever responded 🙁
That first stretch was amazing, I will be doing it daily, forever! Thank you
You’re so welcome! I am glad that one was helpful!
same
Hi, the foam rollers vary in size, make sure you are using the appropriated one and the right posture while doing it. Putting too much pressure or over doing it can cause you bruising. If you are feeling pain when working on the foam role stop. It could be a sign that it’s not being done correctly or your back is not ready for the foam roller. Be careful.
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