Manipulating, adjusting, or “cracking“ your spine can be an effective means of alleviating pain and/or tightness in your neck and back. These are some simple techniques you can use to effectively crack your own neck or back and find relief to the discomfort you may be experiencing. Keep reading below for links to the foam roller as well as other videos you may find useful!
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FOAM ROLLER USED IN THIS VIDEO: https://urlgeni.us/amzn/drjaredfoamroller
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OTHER VIDEOS YOU MIGHT ALSO ENJOY
UNLOCK YOUR BACK STRETCHING ROUTINE: https://youtu.be/ShRHEbxZ9l0
GET RID OF MUSCLE KNOTS IN YOUR NECK AND SHOULDERS: https://youtu.be/9PC9Mn0VO00
BEST EXERCISES FOR A PINCHED NERVE IN YOUR NECK: https://youtu.be/q5SsM9PWWYc
BEST SLEEPING POSITIONS FOR NECK PAIN RELIEF: https://youtu.be/xZfIn_OHADI
HOW TO ELIMINATE TENSION HEADACHE PAIN: https://youtu.be/MI9o8SOxldY
HOW TO CRACK YOUR NECK AND BACK
0:00 Anatomy and Background
1:42 Disclaimer
3:20 HOW TO CRACK YOUR NECK
5:36 HOW TO CRACK YOUR UPPER BACK
11:37 HOW TO CRACK YOUR LOWE BACK
DISCLAIMER
Before attempting to crack your own spine, you should see a professional (doctor, physical therapist, chiropractor, etc) to diagnose the cause of your pain/symptoms. There are certain spine diagnoses that should not be adjusted and you need to be sure cracking your spine is an appropriate treatment for your condition.
As a general rule - if you’re experiencing any radiating symptoms (numbness, tingling, or pain) in your arms (from your neck) or your legs (from your lower back) you should avoid joint self-mobilizations and consult your medical professional for an appropriate treatment.
WHY DOES MY NECK/BACK CRACK?
While it hasn’t been proven for sure scientifically yet, there are two main theories as to why your spine “pops“ when it is adjusted.
1. Release of gas pressure within the joint capsule
2. Tendons/ligaments realigning.
Call it what you will, cracking/adjusting/manipulating the joints in your spine can offer significant relief from tightness and pain that you may be experiencing. This could be from a decrease in pressure or improved alignment.
HOW TO CRACK YOUR NECK AND BACK
Regardless of which area you need to have mobilized, the mechanics of doing it are all the same. You want to take the joint to it’s end-range of motion, and then add a quick, slight overpressure. This will be true for all the areas of your spine including your neck, upper back, and lower back.
HOW TO CRACK YOUR OWN NECK
1. Lateral flexion - This is the “first phase” and “less-aggressive” phase of cracking your neck. This is an effective mobilization for many people.
2. Lateral flexion with rotation - adding the rotation component to the lateral side bend is an effective way to enhance this mobilization. If the straight lateral flexion version wasn’t effective, you might get a few cracks or pops to your neck from this method.
HOW TO CRACK YOUR OWN UPPER BACK
3. Seated rotation - one of my personal favorite mobilizations for your thoracic spine. Take it to the end range of rotation and then add a little overpressure to loosen up those mid-back joints.
4. Foam roller - foam rollers can be an effective means of mobilizing your spine. Just make sure you get your shoulder blades protracted forward out of the way to foam roll on your spine.
5. Over a chair - leaning backwards over a chair with a firm back can be another effective means of mobilizing your upper and middle back.
HOW TO CRACK YOUR OWN LOWER BACK
6. Lumbar rotation - remember you can vary where you primarily kneel the stretch based on how high you raise your knee.
Performing these adjustments to your back and neck can be a very effective means of releasing pressure and tension in an area. I hope these techniques help you achieve your pain-free goals.
Did you try any of these techniques? Leave me a comment below with your opinions and questions! Be sure to also LIKE this video and SUBSCRIBE to Tone and Tighten here on YouTube.