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CRAZY LOUD-- Back Crack (INSTANT RELIEF)

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Rating: 4.0; Vote: 1

m going to show you how to restore thoracic extension so that you can stand up straighter with better posture and perform some of your bigger lifts more effectively. The squat, front squat, row, overhead press and deadlift are just a few of the exercises that require that you have adequate thoracic extension to perform them properly. This self mobilization will make sure you do every single time. It start with understanding how the spine is set up. The spine is divided into three different zones; the cervical, thoracic and lumbar areas. The cervical spine consists of 7 vertebrae and runs to about the level of your shoulders. The thoracic spine consists of 12 vertebrae and runs down to about the navel. Keep in mind however, the curve in this area is not all convex. This will be key when it comes to performing this adjustment properly. Finally, the lumbar spine has 5 vertebrae that ultimately meet with the sacrum at the level of the pelvis. When we perform weightlifting, the demands of thoracic extension are high. In order to properly elevate our arms overhead without compensation or maintain a proper posture we have to make sure that we maximize the full available extension through the thoracic spine. Unfortunately, it is quite common that we start to round our shoulders and assume a slumped posture that limits our ability to keep the proper posture when we need it the most. That is where the self adjustment comes in here. You want to be able to push your vertebrae that are in the rounded, flexed position back into extension. You may never actually get into extension with the mobilization but you will be extending them from the flexed position they are stuck in. First, it is easiest to visualize if someone else does it for you. You can see that this is what I-m doing to Jesse in the video. I ask him to lay flat on the floor on his stomach and rest his arms at his sides. This will open up the thoracic spine and get the shoulder blades out of the way to allow for a good spinal adjustment. I feel for the area of stiffness between the level of his shoulders and the bottom of his shoulder blades. I ask him to take a deep breath in and then slowly exhale. While he does, I direct the sides of my hands down and up to create an anterior force which will generate the extension. To perform this yourself, all you need is to have a heavy medicine ball or object that you can place on your chest and a foam roller (a weight plate will do as well, but you just need to remember to hug around the plate to create the space needed in the back when the shoulder blades are cleared. Line up the area of your upper back that feels most stiff and slowly allow the ball that starts resting on your chest to drop over and back down towards your chin. This will drive you into a posterior direction that will accomplish the same thing as the partner assisted mobilization. If you perform this a few times to the areas that are stiff just prior to training, you will find that all of the exercises mentioned earlier will be easier to perform properly and your posture will be much better. If you are looking for a complete program that puts the science of physical therapy back into every workout you do so you get better results, click on the link below to start training like an athlete today
Date: 2022-04-22

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Comments and reviews: 10

Francis
This video has changed my life! I have had problems on upper back since years, with upper ribs getting off the spine. When that happened, i was not able to move all my upper back and cervicals. I saw a lot of chiropractors in my life, but had to go back to them again and again. It was hard to be -free- of that more than 1 month, so my ability to workout were very small. Since i discovered this video thanks to Jeff, i can now workout week after week and relief my back at home. Result are that i'm never stuck anymore, i can feel free to push harder at workout! I'm now in the best shape of my life! Thank you very much, keep up the good work.
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Terry
Thanks so much for this video.
I'm a 52 year old Male and just started to work out to get my strength back. But my body, especially my lower back is getting real tight and sore after leg and lower back workouts.
This foamy roller has helped immensely. please incorporate more videos that suggest new ways to recover and heal quicker, and also dealing with good recovery ideas for dealing with aches and pains.
Thank you for sharing your life knowledge.
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BlueHornet197
I was told another way but this way has always given me issues
Lay down on a hard floor preferably wooden or some other type of hard surface thats flat and put your hands behind your head and pull your head forward again this has always caused me more pain the next day and i feel as if it is because i am stretching my neck but i tried this method for once and surprisingly i had no pain the next day
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KY
I have a hyper-mobile skeleton, very flexible, which is both good and bad. Good when I'm fit enough to support that wide ROM, and bad when I'm not. I can crack most areas to get relief with certain dynamic stretches. Going to a few physical therapists and many chiropractors throughout the years helped. I'm seeing someone for my C5 tomorrow. Your advice is priceless Jeff thank you
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klaasbernd
Yes, I like the skeleton, when rewatching it's sometimes tedious to find where the excersises start. However, it's what sets you apart from the crowd. Maybe have like to start of the excersises in the description of the video. Then again, maybe that causes people to skip the understanding part and then you don't stand out anymore.
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Sharla
Forgive me if someone else already asked this question but - if you feel like you need this back cracking often does it indicate a weakness like one of those mentioned in your other videos? Forward slumped rounded shoulders maybe? How did Jesse get it from golf?
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TRazor_FPV
May have been said, but I have to go to a chiropractor regularly for - being out- between my shoulder blades or lower back, but I-m never told how to strengthen or fix why it keeps going out! What should I do? Is there a series I should watch Jeff?
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Eddie
Cheers, Jeff! You know what? You just save my life. I used to get cracked my back by my pals after exercises years ago and since then I always missed that opportunity. Now, I am back to heaven. BIG THANKS!
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EM
Is it bad that when I feel tight in my upper back I just put my hands behind me, low, and fingers laced, and I contract the muscles between my shoulder blades? It pops and I feel alot better.
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Ultim8
I was thinking my back was just being worked too much, but this all makes so much sense. This is why after I started lifting heavier, I started going to a Chiropractor once a month.
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