4 Simple 60-second stretches to relieve upper back pain FAST! Effective stretches you can do at home with no equipment required. Demonstrated by a physical therapist to help you perform each exercise correctly and start to feel better fast!
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LINK TO JARED’S FOAM ROLLER: https://amzn.to/2P4CncZ
LINK TO JARED’S THICK EXERCISE MAT: https://amzn.to/3vw9NSx
LINK TO JARED’S MASSAGE TABLE: https://amzn.to/38RKsJ7
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✅ RELIEVE LOWER BACK PAIN IN 60 SECONDS: /watch/wmb8oMfCRnCC8
✅ RELIEVE NECK PAIN IN 60 SECONDS: /watch/E0bmb2m7DiS7m
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Your mid and upper back consist of the area below your neck, above your lower back, and between your shoulder blades. We refer to this area as your thoracic spine.
This area is typically fairly mobile - not quite as mobile as your neck but more movement than your lower back. When it’s tight and stiff and not moving as well as it should (think desk job for long periods of time with poor posture) it can cause discomfort and even pain.
But here’s the thing - tightness and pain in this area typically cause tightness and pain in the joints above (the neck) and the joints below (the lower back).
That’s why it’s important to alleviate this pain and discomfort as soon as you start to feel it to keep your entire spine as healthy and pain-free as possible.
One of the best things that you can do to decrease pain in your thoracic spine is to maintain mobility in this area. That’s why in this video today I wanted to share with you four of the best stretches you can do to increase mobility and decrease pain in your upper back!
I hope you find these effective as you pursue your goals of being pain-free and healthy.
THE BEST EXERCISES FOR UPPER BACK PAIN
1:10 THORACIC EXTENSION MOBILIZATION
3:06 THORACIC EXTENSION STRETCH
4:32 THORACIC ROTATION STRETCH
6:01 ACTIVE THORACIC ROTATION STRETCH
Looking for more great videos to help with pain and tightness in your upper back? Give these a try…
✅ COMPLETE ROUTINE TO FIX UPPER BACK PAIN FAST!: /watch/IaWVvbo7Fbw7V
✅ THORACIC SPINE UPPER BACK EXERCISES: /watch/IXavAX_ZjGcZv
✅ FIX YOUR POSTURE WITH A FOAM ROLLER: /watch/4EhD5SdTto8TD
✅ HOW TO FIX MUSCLE KNOTS BETWEEN YOUR SHOULDERS: /watch/ItEyDfPUbC1Uy
@toneandtighten3 years agoWhy does your back hurt? What was the cause of the problem? Let me know your experience with the exercises in this video and I hope they help you! Thanks for watching and supporting Tone and Tighten. 🙏🏼 39
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@datboyrains56573 years agoi’m 15 years old and i deal with back pain every day i am gonna try this out and see if it works 👍🏼 76
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@apexmovebetter3 years agoGreat work Jared! You really give out great information. Keep it up! 8
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@thatswhatsupcuz89263 years agoThanks Jared! You have quite a few videos that have helped me tremendously! I appreciate you man!
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@rolk95813 years agoDid all the exercises as you described and will incorporate them into my routines. Excellent content and presentation as always. Dude, you rock! Thanks for all you do helping others with overcoming pain. 7
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@marismith32333 years agoThanks so much! This is really needed for me. Love your simple, easy to do, no machine, slow stretches. Easy for old lady like me😊 15
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@roseanne67153 years agoFelt immediate relief after doing all these. Thanks! 7
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@squanchy97553 years agoThis is amazing. Thank you so much. I did your stretches and instant relief. 2
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@260413853 years agoAmazing! You feel great even right away after this! 👌 2
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@leahmendoza88092 years agoWow, I had instant relief! Thank you so much!
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@Sanji3922 years agoI am a 15 year old and having back pains already. I will try it and will see the results. Thank you for this helpful video 1
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@joef70112 years ago THORACIC EXTENSION MOBILIZATION THORACIC EXTENSION STRETCH THORACIC ROTATION STRETCH ACTIVE THORACIC ROTATION STRETCH ...34
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@StxrVlogs542 years agoThanks! I've got back pain but often find exercises hard to follow or to know whether I am doing them right. These are very clearly presented and helpful. Thank you Jared! Steve, UK
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@nguyenviethoang19843 months agoThe thoracic extension really nailed it for me!
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@rachellehmann50443 years agoThanks for posting this I got excited when you said lower back my back has been hurting since I got my back adjustment on Tuesday 1
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@mcryan38903 years agoLiterally just pulled a back muscle. Sweet time to drop this video 6
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@louistorres2 months agoThis video is the one video that's helped me with my upper back pain in nearly 10 years! It got so bad that at age 49 (I'm 50 now) I had to retire from being a fulltime professional wedding photographer after 25 years. I just used my roller, but I never let my head drop before, I always kept it up with my upper back very rigid. So the dropping of the head worked but then I added a side bend which feels like I stretched my teres, and I feel soooooo much better!! Thank you so much!! ...
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@beezyrider7 months agoThank you soooo much!!! I work in construction so I have very frequent back pain. Upper back was hurting me all day today. Came across your video and these stretches helped eliminate my pain today!! Will incorporate these into my daily routine ...
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@jeimarsupan3 years agoThanks man.. need this badly.. more power to you.. i feel the relief the first time.. ill try to do this daily..
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@mariomoran18852 years agoThank you for the video I just tried some stretches, it is very easy to follow and the results are pretty instantaneously and it feels good thank you 1
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@DrivingSchoolWA2 years agoThanks man, you're a lifesaver! It works 100%
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@nancyzi57223 years agoAs a massage therapist, I share your vids with my clients regularly. You rock!
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@romancedolllast yearThe first one relieved my pain n gave me so much pleasure thank you!!
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@tdae53322 years agoSitting at my desk about to cry because I'm in so much pain. Did these and felt immediate relief...Thanks Man!!!!!! 1
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@zulufaumar23538 months agoFor real it helps thank u so much we appreciate 🙏
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@natalianakay42 years agoI felt soooo much relief omg 😩😩 thank you soooo much I’m 16 years old and been dealing with back pain since I was 14 . Around the middle of my back not to far from my shoulder blades .
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@omarawan7672 years agoI tried a couple of exercises and I got instant relief. thanks a lot.
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@user-yc9qm7cr7e9 months agoAwesome thanks Dr i appreciate very useful this vdo How much time do this exercise in a day
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@Flakka-2 years agoThank you Jared!! Knowledge is so important compared to just taking painkillers and letting the problem grow
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@cristinasky18703 years agoThis really help me I woke up with back pain today and doing these exercises right helped relieve a lot of the ache on my upper back in a matter of minutes.
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@savethetpc15473 years agoI find these exercises helpful, and I appreciate the explanations of how to do them and how they work. However, I would also find it helpful if you could post a separate video that just shows you doing all of the exercises, with the appropriate number of repetitions and holding times, one after another in real time while narrating your movements so that I could simply follow the movements in that video when I need to do these stretches. I also have a question. Do these same stretches work if the pain is directly on my shoulder blade? Last time I tried these stretches when I had pain between the shoulder blades, and they seemed to help. Right now my pain is directly on my left shoulder blade. I think it was caused by carrying too many heavy bundles at a time up some stairs. ...3
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@satyanarayan45192 years agoHey, I am having the back pain from very few days. I watched your video and did simultaneously what you did and its like so much relief that I have never felt. For a moment my back pain is like it was never there. I have wishlisted your video and I am gonna do this every morning, Thank you so much. Love from 🇮🇳 ...
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@VlogwithSaba3 years agoCan these exercises also help in spinal arthritis? I have some severe stiffnessin the upper back area..a few of your previous videos are magical in relieving pain. Thank you dr 3
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@____adityaaa3 years agoI was having soo much pain in my upper back , thank you dr. I got so much relief now 1
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@angeluke377011 months agoOmg thx so much I did em and it works for my back pain...I was workin out and I believe I pushed to far in the upper part and hurt myself so thx u saved me and I do em now before and after workouts...😊 👍😁
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@jonathanolavario10632 years agoVery nice for that,,,a good kind of massage exercise👍💪
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@vickileplastrier24467 months agoYou saved me a visit to my doctor. Thank you so much. Love from Australia
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@oveskhan73233 years agoBro thanks a lot like u are freaking goood ❤ i wish u could reach 10 million very soon 🎉 1
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@jeanneroberts69732 years agoI am having constant thoracic pain. I a retired Physio , I going to try out your exercises.Thank you. 1
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@emilystrijker8903 years agoThanks a million Doc! This mama here in Holland just got relief from a pinched nerve
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@cantthinkofaname34213 years agoI have a basketball torny today and this really helped. When I woke up it was hard to stand up because of the pain, but these stretches releived the pain quite a bit. I still have a little pain in the left side of my upper back but I definetley reccomend this for sudden pain relief. ...
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@josea.delgadovazquez58333 years agoSo, very, very, good explanation and excellent proposal for relief of back pain, really if it works, thanks T&T 1
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@Ramyapad193 years agoOops sorry just saw this now was outside and i have left my note 8 at staycation in Singapore i need this as my back paining soooooooooo much love your channel soooooooooooooo much love your exercises soooooooooooooo much Thanks Ramya ...1
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@sagniknaskar1826last yearBEING A STDENT I CONSTANTLY SUFFER FROM UPPER BACK BAIN AS I HAVE TO ALWAYS LEAN FORWARD DURING MY ONLINE CLASSES. YOUR EXERCISES GAVE ME INSTANT POSITIVE RESULTS. THANK YOU😊😊
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@Blabber075 months agofelt releaved/free and kind of relaxed after this tbh. thanks
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@ras53933 years agoNo much to say , loving your channel:-
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@rhondacummings86599 months agoI’m going to give this a try, I’ve been having a lot of upper back and right shoulder pain. From lifting boxes at work. I’ll let you know how it goes. Thank you
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@jowjow22363 years agoI am 15 and at work today I was getting a hold if a heavy box, and as soon as I stood up eith the box a terrible pain shot through my back which knocked my breath out! It was so hard to twist my back to the sides, but the excercise at really helped with mobility and it doesn't hurt as much when I try to move! Thank you a lot for this video! ...
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@RaulRodriguez-vt5dc3 years agoHey Doc, and advice for trying to reverse cervical kyphosis?
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@snehabajaj93973 years agothank you for the amazing and quick exercises, will definitely give these exercises a try Would you also recommend these exercises for people aged 65+? if not please recommend variations for these exercises for senior people as well, TIA ...
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@robjackson6063 years agoThank you! Needed this! Anyone tell you that you look like the Winter Soldier? 8
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@fatnasty88733 years agothose last two rotation ones just worked WONDERS FOR ME
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@missellendiane3 years agoty friend- sharing to Ashford Fitness Society- I am wracked with chronic pain- this is very helpful- ps. time to pull out the foam roller;) A++++++++ 1
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@bekay95362 years agoI am writing this because I felt electricity going through my head, felt dizzy for 4 seconds and blind. It just happened after the first exercise damn thank you
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@Jane-no3id3 years agoUpper back is especially painful... thanks for the remedy after all the years of pain! So simple and without any expensive equipment! 💖 4
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@slowsteadysteve65653 years agoAt 56 decided to play football for an hour or so couldn’t walk for a day then agonising lower back pain after sitting down just done these wow great relief thanks sir happy new year
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@AdityaSingh-lp5rp3 years agomy back pain didnt go away but i regained most of my mobility and it hurt significantly less, thank you kind sir
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@uttamkalika5973 years agoPlease make a video Posture correction excercise for Spondylolisthesis patient 1
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@heather93033 years agoI’ve had mid/ upper muscular pain for over a year now with muscle spasms happening every time I try to do some yoga poses ( cat/cow) so I can’t put any weight/stress on this area. Acupuncture hasn’t helped nor has massage. Nothing indicated on X-rays. What could it be? Could it be a deltoid tear? ...
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@RaulRodriguez-vt5dc3 years agoI so needed this! How did you know? My thoracic is my problem area. ❤️❤️ 4
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@michelebadey38833 years agoI started with you from your very beginning and look at you with almost 800 thousand subscribers!! You videos have helped me immensely. THANK YOU AGAIN FOR BEING ON U-TUBE. 1
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@fortunivet3 years agoWhere is your clinic located? Did see it in the description. 1
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@kashakowal82013 years agoGreat excercices ....I have a question about problem with bulging disc T11 and T 12 ...what kind of excercices should I perform? Thank you so much!
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@divyanshdhaundiyal23253 years agoI m a student I m facing this upper back pain I m soo annoyed from this pain but yes this exercise help me a lot thankyou !!!
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@yadiramaldonado21423 years agoFor the third exercise, thoracic rotation stretch, I see that one's head is suspended, all the way to the twist in the waist. Is this the correct way to perform this exercise?
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@maryellab662 years agoWill be trying these exercises as am 75 and need extra help thank you
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@melissamaxwell21246 months agoI was rear ended by a semi truck car accident in 2020. All I do is see the chiropractor. I’m still dealing with lawyers with the settlement. It makes me mad that my back is forever messed up. It’s going to be worse when I’m in my older age. I’m 34 with a lot of back problems. I really enjoyed your video for some tips! ...
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@blumune4ulast yearI cannot get on the floor to do exercises, but the ones I can do really are working.
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@bradyn41807 months agoIf u get light headed doing stretches similar to these does that mean you’re overextending or forcing the stretch or possibly need to work on breatheork
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@trevortakahashi30862 years agoI have scoliosis, this helped a bit thanks
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@anthonybaldetti95642 years agoWhen doing the active thoracic rotation I can get up towards the ceiling with my right arm, but with my left I can barely get my arm above my body. Is that okay? Should I just keep working on it? I don’t have any injuries or anything like that, my muscle s and body sre just extremely tight and not flexible ...
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@stelios72342 years agoIt didn't fully stopped the pain but it almost stopped it thanks
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@laralilyLaraMaljevac2 years agoI use to be very athletic , exercising every day and I've been doing all of these stretches for a long time. (but no improvement.) Any advice? It feels as tho nothing releasing the upper back pain I'm experiencing. I've seen multiple physiotherapists and none have helped it ...
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@rainyday1311 months agoDo you have any of these that can be all be done while seated? I can't get down on the floor.
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@emmalino93262 years agoCan u show a video for rotator cuff tear please. To help with pain
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@author_rboodram2 years agoWoke up with some unusual back pain and just finished doing these exercises. It helped get rid of the pain, so thank you!
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@Emmaaikawalast yearMy upper left back hurts when I try to move and when I breathe. Can I try these exercises to improve my pain?
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@JuniorPsuarez3 years agoI got upper back pain from sleeping on new mattress for 15 days in 2019 that wasn’t for me giving me a huge upper back pain unfortunately i was going to the gym also I kept hurting my upper back because I didn’t know how to treat it . I have been doing just stretches for over a year and Im still with the pain I guess i have a disc bulge or something like that but been treating a injury over a year and nothing get better. well the back is crazy ...
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@PrashantSharma-xh1ko3 years agoI feel terrible pain in my upper back - i cannot move my body or can take a long breath - if I do I right away feel the very sharp kind of pain my upper back ... I am not a very active person and spend most of the time with phone and laptop and this pain in upper back, neck and lower back keeps happening time and again. Can you please guide or help me to understand the cause and the routine that I can focus. Thank you 🙏🏾 ...
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@stevethewsimpson253 years agoThanks for what I need to do to fix the pain. My knots are excruciating.
مقاطع الفيديو ذات الصلة على 4 Exercises To Relieve Upper Back Pain in 60 Seconds:
Dude, you rock! Thanks for all you do helping others with overcoming pain. 7
THORACIC EXTENSION STRETCH
THORACIC ROTATION STRETCH
ACTIVE THORACIC ROTATION STRETCH ... 34
How much time do this exercise in a day
Would you also recommend these exercises for people aged 65+? if not please recommend variations for these exercises for senior people as well, TIA ...
Anyone tell you that you look like the Winter Soldier? 8
Posture correction excercise for Spondylolisthesis patient 1
You videos have helped me immensely. THANK YOU AGAIN
FOR BEING ON U-TUBE. 1
Thank you so much!