How to Decompress Your FULL BACK for Instant Pain Relief

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👍︎︎ 1 👤︎︎ u/AutoModerator 📅︎︎ Dec 29 2020 🗫︎ replies

Haha fuck that. I would be paralyzed

👍︎︎ 15 👤︎︎ u/backflipsimmons 📅︎︎ Dec 29 2020 🗫︎ replies

Lol, I'll never take advice from a chiropractor after they delayed my diagnoses by two years. However, I guess it was my own fault for not understanding the whole thing is bullshit and they aren't real doctors.

I know a lot of people enjoy getting their daily dose of placebo but these crooks do real harm.

👍︎︎ 5 👤︎︎ u/[deleted] 📅︎︎ Dec 29 2020 🗫︎ replies

Thank you!!

👍︎︎ 2 👤︎︎ u/bigdesiquestion 📅︎︎ Dec 29 2020 🗫︎ replies

The internet has ruined me, kept expecting his head to pop off.

👍︎︎ 2 👤︎︎ u/rincewindnz 📅︎︎ Dec 29 2020 🗫︎ replies

Thank you so much for this!

👍︎︎ 1 👤︎︎ u/CovertGal 📅︎︎ Dec 29 2020 🗫︎ replies

Was gonna post this just saw it yesterday!

👍︎︎ 1 👤︎︎ u/Nickkelsson 📅︎︎ Dec 29 2020 🗫︎ replies

Just got back from the chiropractor, will try!!

👍︎︎ 1 👤︎︎ u/snarcasm68 📅︎︎ Dec 29 2020 🗫︎ replies
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In this video, I'm going to show you  how to decompress your full back   for instant pain relief. Stay tuned! Hey everyone, Dr. Rowe from SpineCare in Saint Joseph,  Michigan. In this video, I'm going to share with   you my personal favorite spinal decompression  exercises that are going to target pretty much   everything from the base of the neck all the way  down to the tailbone. They're safe, effective and   can be done at home and the other great part is  they're not going to require any special pieces   of equipment. You may find that this gives you  quick, instant pain relief in the back -- in as little   as 30 seconds! So let's get started with it and  decompress the lower back, middle back, and upper   back right now! All of these decompression traction  stretches and exercises are going to focus   on the full spine, or the full back, but I know that  people are going to have a little bit more going   on in one certain area of the back. So let's put an  emphasis on those spots. Let's work from the upper   back and then go into the middle back, to the lower  back. The first one is going to be for more of   the neck and the upper back. I'm going to be using  an elevated flat surface for this. You can use the   edge of a bed, a chair, or a desk. I'm also going to  be using a towel for this, just a hand drying towel.   If you don't have one, I'll show you how to do it  without a towel. I'm going to start off on the knees   so put a pillow or a towel underneath. The first  part, let me show you how to do this decompression   stretch without a towel. If you feel the back of  your head right here, you're going to find at the   base of the skull two large bumps. That is our  contact point for that. I'm going to take this   part of the palm, just the nice meaty portion and  cup those spots and put my hands around my ears.   So watch how I do this. I cup around the ear and  then put that palm right over those two spots. I'm   going to bend the elbows like this, and then I'm  going to go into kind of like a yoga pose known as   the child's pose. I'm putting the back of my arms  on that elevated flat surface and then I'm going   to anchor my upper body weight just like this. The  movement is simple, I'm going to basically start to   lower my butt down towards my heels while my palms  right here lift up towards the ceiling, and when   you do this you're going to feel a great stretch, a  decompression stretch, into the neck that works its   way into the upper back. The more that you lower  your butt down your heels, you're going to start to   feel it throughout your back possibly, all the way  down to the tailbone. Go down as far as you feel   comfortable. Once you feel a great stretch, hold  this for up to 15 seconds. You're just going to   relax, from there take a breather, and then repeat --  and when you repeat, try to take your butt down   towards the heels just a little bit further to  make sure that you get that extra stretch. Do this   five complete times. How I like to do this one, with  the towel, because I think you get a better stretch,   is to take the towel, put it around the base of  the neck and then pretty much do the same thing   but you're just going to take the ends right here  and what you're going to do from there is pull,   almost at an angle like a 45 degree angle, while  you then lower your butt down. I feel that this   stretch is just a little bit stronger and it's  easier to control. Obviously, I think it's also a   little bit more comfortable, but give them both a  try and go with the one that you feel works better   for you. So this next way to decompress our full  back is going to put a little bit more emphasis   into the middle back. Especially, in between the  shoulder blades. Let's do this one at the edge of   a bed. So the first part, what I'm going to do is  roll up a large bath towel and place it over the   shoulder blade region. This is going to help create  a pivot point to help traction open that spot just   a little bit more, and then from there I'm just  going to simply lower my head and shoulders off   the edge of the bed. When you do this, gravity  is going to help take it and traction open the   upper back, into the middle back, the shoulder  blades region. Try to go down as far as you're   able to go. When you get to a very comfortable  stretch, try to hold this one for 15 to 30 seconds.   Come back up, take a breather and then from there  do five complete repetitions. Really focus on   your breathing while you do this too because  it'll help reduce a little bit more tension.  How we can take this to the next level is to  take our hands, place them behind our head like   this, and then just simply wing our elbows down  towards the floor. When you do this, you're going   to feel a great stretch in between the shoulder  blades and also in between the area where that   towel is located. Really just try to intensify  that stretch as much as you're able to.   Again, holding this for 15 to 30 seconds and  doing five complete repetitions. You can also do a   different variation where your hands are more out,  right like this. Give them both a try and go with   the one that you feel is a little bit better of a  stretch for you. If you want to take this to even   the next level, let's take a small weight like a  water bottle and just simply straighten our elbows   out like this and allow that weight to go down.  So we're taking our head down towards the floor   and then our arms and water bottle are also going  down at the same time. This is going to put a great   stretch into the middle back region, and again  you want to hold this one for up to 30 seconds   and do five complete repetitions. From there, you  can change the location of the towel and go over   different spots as needed. So one of my absolute  favorite ways to decompress the fullback at home   is using the cobra pose. This one is going to be  especially good for anyone that has lower back   pain or sciatica pain that's caused from a pinched  nerve, or a bulging disc, anything like that in the   lumbar spine. I'm going to be using a rolled up bed  sheet for this. Let's place it over the lower back,   especially over the spot that you can pretty much  pinpoint with that pain. We can do this one in bed   or on the floor. So the cobra pose, what I'm going  to do is go on my stomach like this and I'm going   to raise my upper body, kind of arching at the  lower back, while my hips and pelvis are kept as   flat as possible. Try to make sure that they're  not being raised up. You can start off doing a   half cobra, or if you're able to, go into the full  cobra. How to intensify this is we're going to then   take our arms and move it forward and take  the slack out on the sheet on the lower back.   What you're going to notice is wherever that sheet  is located, it really puts a nice pivot point into   there and intensifies that lower back traction.  Only go to your comfort level. Once you hit that   point, do nice slow controlled breathing and try  to hold this position for up to 30 seconds. From   there, you can relax and then simply try to do five  complete repetitions, going a little bit further   with it each time to help decompress those spinal  discs, and then simply from there you can move the   bed sheet up and down the lower back to target  different spots. This next decompression exercise,   we're going to go to the edge of a bed. Place  it where your hips are at the edge and put a   pillow underneath for extra comfort. I'm then  going to just support my upper body weight   with my hands, like this. You may find that you can  also do this on a couch since it probably will be   a little bit lower than a bed. So the movement is  very simple. What I'm going to do is tuck my chin   towards my chest and then I'm going to just simply  crawl out with my hands as far as I'm able to go.   Really just use your fingers to pull yourself  forward. When you do this, you're going to feel   a great traction being built from the upper back  all the way down into the lower back. Only go to   your comfort level. You can hold this position for  an extended period of time -- 30 seconds, 45 seconds,   possibly even a minute if you feel like you are  comfortable, but you just want to focus on nice   controlled breathing, and when you're ready, just  simply bring your arms back up like this. Take a   breather, and then repeat. On the next session, go a  little bit further with it just to get that extra   traction, that decompression, into those spinal  discs to help relieve pressure, and hopefully give   you more pain and tightness relief. If you want to  get even a more intense stretch with this, instead   of going on your hands what you can do is go on  your elbows. This will put the back at a little   bit of a different position, and again you're  going to feel a great stretch into the lower   back, the middle back, and the upper back -- and from  there you can just take your arms even further   to try to get that extra stretch. 30 second holds  for five times. So here's another decompression   exercise that you can do at the edge of a bed or  couch. I'm going to support my upper body weight   on the couch or the bed, and also put a pillow  underneath my stomach for extra support. My hips   to my knees, my legs should be pointing straight  down towards the floor. I'm going to also support   my lower body weight on my toes, just like this. So  already in this position, you should feel a gentle   stretch in the lower back. This is how we're going  to focus on getting a full traction into the back.   Let's take our arms and straighten them out at the  elbow, and tuck our chin slightly towards our chest,   and then take our fingers, right here, dig into the  bed or the couch and just simply draw yourself   forward as much as you can. When you do this,  it's going to intensify the traction in the   upper back, into the middle back, and then into  the lower back. Only go to your comfort level.  You want to do nice slow controlled breathing  while doing this, and hold up to 30 seconds if   you feel comfortable. You can do it longer, 45 to  60 seconds, but from there you're just going to   relax, take a breather, and then do it again -- and on  this next one, go a little bit further with it (with   your fingers) to help increase those spinal joints  and relieve more pressure onto the spinal discs   with that decompression traction. How to take this  to even the next level, what we're going to do is   we're going to take our towel and do an exercise  very similar to that first one. Let's put it at   the base of the skull, and then support our upper  body weight on our elbows like this, tuck our chin   towards the chest and we're going to take the two  ends (with our hands) and just simply pull forward   with it. When you do this, you're going to feel  a great traction, a great stretch into the upper   back, going down into the lower back. Again, try  to hold this one for up to 30 seconds, longer if   you feel comfortable, and then you're just going to  simply relax and then do five complete repetitions.   Each time, go a little bit further with it just  to help open up those spinal joints and give   more pain relief. If you liked the video and got  a lot of relief, please show us your support by   giving this video a like and maybe subscribing  to our channel too. If you have any comments or   questions, please leave them below. I'll get back  to you as soon as I can. Thank you for watching!
Info
Channel: SpineCare Decompression and Chiropractic Center
Views: 9,834,619
Rating: 4.9507952 out of 5
Keywords: how to decompress your full back, how to decompress your full back using no equipment, how to decompress your back, how to decompress your back at home, back decompression at home, full back decompression, full spine decompression, full back stretching exercises, full body stretching exercises for back pain, how to decompress your full spine, spinal decompression for back pain, spinecare, low back pain stretches, stretches for lower back pain, low back pain relief
Id: wMRG9O1PQBU
Channel Id: undefined
Length: 10min 40sec (640 seconds)
Published: Thu Dec 10 2020
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