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- เผยแพร่เมื่อ 10 พ.ย. 2024
- How to stop sternum pain - Popping sternum and Calisthenics. In this video I'm going to cover how you can fix your sternum when doing pushing exercises. I'm also going over the fact when feel the urge to pop your sternum and what to do about it.
Twitter: / barrookie
Instagram: / barrookie_calisthenics
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#ActiveRecovery #SternumPainRelief #SternumPain
The best thing most people can do is take a break for at least two months and then work on postural issues within the upper back and shoulders and anterior pelvic tilt and then also do some stretching do this for three months and then start incorporating some proper weight training that has good emphasis on the back glutes hamstrings and you shouldn't get imbalances that affect all of your body if it's caused by an injury like mine then it can literally take 5 years to heal or you need surgery and even then it never really repairs itself people need to take into account the size of the rib cage if you have a small rib cage do not do dips
This really hits it! The back of the body gets so easily neglected.
What was your injury my friend?
BarRookie got bed bound when I got ill for 3 or 4 months when I had eye surgery, eyes got infected so I was blind for a while and medication poisoned my organs and the further top it off they fucked my stomach up so I couldn't eat for nearly two years fun times. this caused me to get rheumatoid arthritis, fibro, coco and afrw other things then about two years afterthis i did the below and made it worse was still somewhat pretty fucked up and had no business doing anything that heavy in such an awkward place, picking a 150lb concrete post out of the ground buried like 4ft cracked my chest. Or when i slipped later that day and wacked myself in the sternum maybe both, had it for another year really bad until i got fit again, personally i think posture is the number 1 issue this is where all these problems sink there routes do a proper kythotic, anterior tilt and forward neck routine while incorporating a good strength routine after afew months is key on phone so commet is likely aweful will edit on pc later
Wow man! Did you fully recover from it?
I completely agree with you. We are all too sedentary too which makes everything extremely tight. Then we hit the gym/park for maybe 5 hours per week, where most people focus on beach muscles that make there posture even worse.
That is why I truly want to make people mindful of this fact, with my channel.
Because I had so many injuries and aches (nothing like you had) and all because of bad posture outside of the gym/park.
I'm so glad that you think the same way!
how is your mobility going atm?
working on it currently trying to sort out a routine where I can do weights, cardio, stretching and postural stuff all at the sametime, without working out for 3 hours a day (i'll phase it all in as I couldn't do it all if I tried so hopefully by this time next year I'll have built up to doing 2 workouts a day, hour each roughly, something like A,B,A full body then cardio inbetween the gym days, then a posture workout everyday with stretching and foam rolling when I need it, which happens to be alot) when I do strength training on the glutes/hammies I get some annoying ass back pain, something to do with tightness in my outside hips and likely the Quadratus Lumborum, or maybe my kidneys are falling out lol looking stuff up about it now, athlean-x has some good stuff about it.
Funnily enough though my mobility is not bad as in range of motion, but my muscles are really tight and stretching can make them worse pretty easy, it's abit of a mine field working out what to do when your pretty fucked up, for sure sitting is your enemy.
So i'm thinking something along the lines of
monday = A
tuesday = some form of cardio
wednesday = b
thursday = cardio
friday = A
saturday = long walk
sunday = lazy day
Then everyday i'll do some posture work and abs that will likely involve afew stretches as well, then when I feel I need it i'll do some stretching and foam rolling. doing some DIY reserve hypers with a band/board in my squat rack as well, also have a inversion table, this can work wonders at time for decompressing, 5-10 after a weight workout and it makes a difference.
Who cares how he typed it out. Oh that's right, the two english teachers.
I’ve been searching everywhere to find answers for this pain! Satisfying to see I’m not the only one dealing with this, thanks man awesome video
I hope you got something out of it.
I have the same
@@darl6000 dude me too....
@@Dabirawvlogs dude me to...
literally i even used gpt and it told me it was a bone issue but thats about the extent of what i found
Man this makes so much sense, my sternum has been killing me lately on the pullups and rows, popping all the time. Thanks, now I know what I gotta do!
You're welcome man! 😊 hope it heals fast! 💪
Hello , after 10-12 days , I searched for and again came back to this video only to say THANKS. IT REALLY WORKED. Very simply explains the concept and yes it helps in ur mind ti hw to not put pressure on sternum and release pressure on spine instead. I m a doctor myself suffering frm this for more than like 10-12 yrs..was even thinking fr getting x ray fr my sternum....but this video is gem
Thanks for your comment! I hope it'll heal completely!
Thank you so much! I had this issue and went to a reputable physical therapist and they didn't diagnose it so I've been living with this issue for nearly two years. After having this issue flare up again an seeing your video, I rolled out my back it it went away immediately! Thank you!!!!!
I had the same thing! Therapists didn't seem to find anything. Good luck man! Please check out my other videos on the topic for more information.
Thanks. This helped me a lot. Finally someone knows what I am going through and can help.
You're welcome!
my sternum does not hurt when I don't do anything, but when I start doing pushups, dips it or pushing my sterum upward, I can really feel the pain
Really work on fixing your posture when you're sitting, helps a lot for me.
Here are some great stretches (th-cam.com/video/ZI4nSMEXPmU/w-d-xo.html)
Really listen to your body here and try not to go through the pain. Focus on the exercises that don't hurt for a while.
What happen next bro?
@The Great Indian Podcast bro same problem help me plzz
Me too. I was able to do 40 dips and around 80 pushups in one session, but now whenever I do those 2 exercises i feel chest bone pain...
@@bajamaliknindza440 hi baja does does it healed? how long?
Ugh, I've been popping my sternum for so long. I must resist!! I was sleeping on a bad bed for years and don't have the best posture. Gonna try your tips. Thanks!
My sternum pain has been terrible after a chest press excersice I did 6 months ago. It seems to go away over time but now I realize the way I sleep on my side and chest popping has probably been making it flare up again. Thanks for the video
I've been to the doctor and gotten an x-ray for this exact issue. If anyone is wondering, it's harmless. Don't be scared of your sternum popping, it's the same as popping any other joint in your body.
Thanks man! Never thought a simple slow twist would help, but when I tired it along with deep breathing I heard a couple joints pop back into place. That movement really helped relieve some pressure from my sternum and ribs.
Dude I've had the same problem for 2 years..
EDIT : Problem solved!
I visited a physiotherapist/chiropractor and he found out that my back muscles had become so stiff over time that they ended up trapping some nerves which reflected the pain towards my sternum. So the problem wasn't even the sternum itself. The doctor experimented by giving me a couple of exercises to do which included elastic bands (theraband). The exercises included pulling , pushing and lifting the bands in order to extend the chest muscles as much as possible, so that I obtain the right posture again. Guess what .. it worked !!! The pain went away after a few moments!
Since then anytime I might have sternum pain , I do these exercises and the pain disappears.
But that's just my case. Not everyone here might have the same cause if the problem.
Hey man, I know, it really suck!
try out some of the stretches in this video: th-cam.com/video/ZI4nSMEXPmU/w-d-xo.html
Really work on having a good posture when on the computer for long periods of time. Are you working out?
TheRandomGuy I have been facing this since past 6 months. it was a result of close grip bench press (for triceps). every time I sneeze the sternum pops and it hurts like an alien trying to come out of my chest by breaking it open inside out. but I learned to reduce the pain by pressing the chest with both my hands just before I sneeze.
I feel you man same here. I haven’t worked out anymore due to the pain
TheRandomGuy d ont pop it. It makes it worse.... when I popped mine the pain got bad. When I stopped it became manageable.. I still work out bench heavy as well and do bar bell shoulder presses heavy but need to keep form on point to keep it from popping........
Same thing man I went in do the CAT scan in thought I had tumor , doctor couldn’t tell why !
I've had this pain for many months now and you just told me everything I deeded to know to get better
Thanks👍🙏
These exercises helped me a lot with my sternum pain. I also went to a physio you gave me similar exercises to release my upper thoracic area. But I still had some clicking and sternum pain which did not go away until I started doing isometric static holds involving pushing the palms of my hands hard together in a prayer position and holding for 6 or so seconds and repeating a few times every day. That exercise would cause a burning sensation at a point in my upper sternum, which I believe was caused by an inflamed ligament attached to the sternum bone. Once I starting doing that isometric hold after the loosening exercises the sternum pain reduced. Once the pain was reduced enough I started doing "pendlay rows" and "farmers walk" exercises and the clicking in my sternum mostly stopped soon after. I now have very little clicking in my sternum and only a mild sensation of discomfort after excercise but no pain or need to pop. It has taken me over a year to get this far. I don't believe it would have gotten better on its own. One doctor told me I'd have it for life.
I'm Really glad to hear that you've really pushed through it👏❤
could you better explain that one ecersise you did please?
I have almost exactly same problem.. First my sternum didn't hurt, it was just clicking.. And now after a year of pain in my chest I can't take it anymore... I have paint when I put my head down, when I take deep breath in some positions.. I also feel big tension in my chest, and pressure like a elephant siting on me... It's so disturbing, I really don't know what is the problem. Can you tell me more about your experience? Which doctor should I be looking for, to maybe do some testing.. Thanks :)
@@alyferous My sternum is much better now. I am still careful of it though and I try not to make it click. But when it does click it’s not really painful.
I believe the root source of the problem was stiffness in my upper back due to too many years spent hunched over a computer or phone etc. The upper back stiffness caused the sternum to have to flex more to compensate, causing the pain.
By constantly stretching my upper back (but not enough to make the sternum click) I eventually restored the flexibility in my upper back and got better. Also, I was worse on my right side. When I stopped sleeping on my right side that helped as well.
Great vid. I have this. My situation: 57 years old, terrible posture (rounded shoulders, anterior pelvic tilt, overweight, etc), always sitting, never exercising. Finally started an exercise regime a while back, including dips. I am quite small and only weigh 166-168lbs (76kg here in Europe) so can do small numbers of pull-ups and chin-ups.
But I have what I now know is sternum inflammation. In my case, I feel it mostly when I sneeze. The source of pain is the Xiphoid Process.
I haven't got it anywhere near as bad as some if you guys, but the solution is the same as BarRookie advises: work on the back, spine, and glutes.
I'm only just starting on this journey of rehabilitation. Hope you all are recovering well.
I've enjoyed reading all the comments on this great video!
Look up Steve August.
Bro I searched for this for so long never found any solution
Decided to check out your channel from a comment on Budads Cali and found this lifesaver
I'm so glad I could help man!
I had this problem a few years back, such a sharp pain that came out of no where. The first few times I thought I was having a heart attack.
I knew it was something to do with the sternun and the chest but never really thought it'd have something to do with thoracic mobility.
This happened to me a couple nights ago. I almost had my family take me to the hospital
@@QueenDaestra exactly me for the past couple days. My sternum was always cracking for the past few years, and I also had really bad posture and horrible upper back pain. My pectoral muscles in my left side hurt so bad after I went to chiropractor to get adjusted I almost cried and I honestly thought I was having a heart attack since the pain was so bad and stabbing, it took my breath away. I’m going for several more sessions at chiropractor. I did an EKG at doctors office and said everything was normal for the heart…though it sure didn’t feel like it at the time.
didn't expect this video was this good. thanks, man!
Thank you so much!! 😍
My sternum hurt after I done cycling, this video make me culm, I thought I was having a heart attack.
Thank you for making it clear for me
i had to sign in to my account just so i can like this video, great video.
Thank you so much!! I hope your learned something! :D
Same for other videos but i liked this one too
This is good, but I have pain sometimes where I need to crack my sternum in order for the pain to go away cause it causes discomfort just doing regular stuff. 🤔🤔 and it doesnt go away unless I crack it
@@Rahimx1 sadly no..it happens sometimes..I wasnt able to crack it and it eventually went away. But sometimes it's so much discomfort that when I can somehow crack it, it is gone the pain!
I have the same thing, but mine started when i lifted a heavy object and i heard a pop and then immense pain. Been popping and hurting ever since. Seeing a doctor tomorrow
@@Rahimx1 no..
@@briedagenais2389 good luck I have been to all the doctors and they cant help. A chiropractor was the only thing that may have helped. A thoracic surgeon didnt. A osteo doctor didnt help either
Same here how did you cure it tell me?
thanks so much! the twisting really helps. i had no idea the spine was involved. i was in a riding accident like 15 years ago where i LANDED on my sternum and did a scorpion curl over my head lmao and i've had this issue kind of ever since-- popping and stiffness, occasionally approaching pain. but the twists provided immediate relief from the stiffness! peace
Great to hear it work man!! Keep up the good work! I guess something must have healed incorrectly in those 15 years! Good luck brother! 💪
Thank you. My symptoms were exactly these... the popping, the tight upper back, the tightness and soreness in the chest and the soreness or tightness in the lower neck because of posture. Going to work on loosening the upper spine because my chest popping has become so frequent (multiple times per day) that I became worried. Thanks for this and I'm going to look more into it.
Do you still have it ?
I don't feel pain but it pops regularly like 3 to 4 times in a day
Pop 😭😭
Awesome video. You described everything that I’ve been experiencing and exactly how to fix it.
Did it go
Thank you for this video it will be applicable for many years into the future as I am just now getting this exact pain and popping from doing weighted dips
I started calisthenics recently but was facing this problem. It wasn't severely painful but enough to notice that something is off. I realized that my shoulders are somewhat rounded and doing my pushup variations with bad posture is what was causing the pain.
Love u bro, i was so worried about this pain finally got the reason behind this thank u
I also have this problem for several months.
I believe it happened due to to jump and catching a roof. When I did it, I felt very uncomfortable at chest and lot of pain. After a while it's back to normal. Then for a year I had no issues at all.
But after that I started getting this sternum pain. I feel that pain at left of sternum.
It comes when I get up from chair, get up from bed, or bent to ground.
Then I try to expand my chest, make movements. Sometimes, those movements will give more pain, sometimes it pops or crackles. Then immediately the pain vanishes, I start feeling like where the hell it gone? I had no idea about this and it's very difficult to explain someone.
But, thanks for this video. I can show this to my parents to take it serious.
You're welcome man! As you mentioned, you get this tight feeling after a long period of inactivity. So movement is really the key (at least during the day time). I will take some time to heal, but you're going to have to put some effort into it. Good luck!! 💪
@@BarRookie What is exactly I'm supposed to do? I avoid not tracking it while I feel Sharp pain? It's not easy to avoid. please help me out its been 3 years now
Exactly, avoid cracking it, but by tackling tightness in your thoracic spine you will be able to release tension.
Wat exercise I should do please help me
got into a bike accident around two months ago and slammed face first into a bike tire, i was sore for a week but now i still feel the pain in my sternum. this video helped me realize the problem is my posture, i didn't realize it was affecting my sternum
Oh I think this is what I'm experiencing. I have to pop my sternum because the pressure builds up there and it becomes hard to move unless I pop it. And it's a little painful. I'm gonna go see a chiropractor soon, thanks for making this video!
Glad I could help you!! Please check oit my playlist on the subject for more information and also how you can do things yourself to get rid pf the pain.
Ana how is it now ?
Working on my front lever and protraction strength was pretty much the only thing that gave me both instant and long lasting relief. Hope this helps somebody else.
Thanks for sharing Oliver!
Will check this theorie out myself! 💪
Thanks a lot, I just knew what I really have after seeing two doctors already who didn’t know what was going on!
I know the feeling bro! I hope my video series will help.
My sternum has been popping for years i haven’t worked out is this something that will take time to heal
@@johnnya3978 wish you speedy recovery ❤️🩹
Yes. Overhead press seems to be giving me this issue. Thanks. I will switch to dumbel rows and pull-ups for now.
That is a wise decision man! You can slowly introduce OHP back once the inflammation has lessened.
Good luck my friend!
Wow thank you so much . I broke my collar bone longboarding and it never healed right and because of this I have a winged scapula. The last month my sternum has been cracking more and more with alot of presure +pain. I know I need to strengthen the back , Its tough when its so tight and seized.
You indeed need more strength, but at the same time you also wznt to increase your thoracic spine mobility.
I've been doing dips and my sternum is poping a lot. I'm glad I searched this before I started feeling pain.
Might want to step away for a while and focus on things that don't agrevate your sternum! 😊
I feel the urge to pop my sternum often, and typically the discomfort goes away right after I pop it. Well last night after sitting over the computer for a solid hour (of course) I felt the need to pop it. I put my arms back behind me and popped it, but then noticed that the pain did NOT go away. I had a buddy try to help my stretch my chest (always helped before), to no avail. I woke up this morning, hoping the discomfort would be gone after a night of rest, but nope. Still there, and worse. I can't even do a single push up without Intense sternum pain. Not one. I can rock out 90+ with no pain, but now I can't do a single one. Not even with my knees on the ground. Working out is my life and I am super anxious and getting depressed that I won't get better quick, and won't be able to work out (especially after reading experience reports on different forums saying how the pain/discomfort lasts for months to years!!) ... I yiyiyiya! Any advice on exercises that I still Can do to avoid the sternum pain or more exercises or supplementation (including nsaid anti immflamatory drugs eg.ibuprofen) that might help. I feel like pull-ups, chin-ups will hurt which sucks. I guess it's time to focus on lower body more. I should be able to hit arms too .sorry for rambling bud, just worried as hell. Thanks for the video and have a great day.
-Scuba
Hey man, I was really anxious of that happening as well. I had it happen too, I popped my sternum hoping the pain was going away, but it didn't. Try some exercises from my latest video on the subject:
th-cam.com/video/ZI4nSMEXPmU/w-d-xo.html
Really focus on a good posture and get a standing desk if at all possible. The pressure always builds up after long periods of sitting (for me).
BarRookie thank you so much for the videos and quick response bud!! The posture change helped incredibly. ALSO, I hung with full body slack from a pull up bar, and it immediately helped. Stretched it out so that I could feel my sternum depressurize, and felt much better right away. Chest is sore to touch, but I can tell (hopefully) that I won't be one of the month/year long cases that I was worrying about. Thanks again man. Take care!
So glad to hear your positive responds man! I hope you can get rid of it completely! When you start working out again, take it really slow. You want your body to strengthen itself. For example when I got back to the military press I started with 8 kilos and every week I added 2.5 kgs. No need to rush things!
Good luck Brother!
Matthew Greaver hey man, are you better now? I currently have the exact same problem as you explained above. Could you please share some tips which helped you during the course. Also did the injury went away for good or it still bothers frequently. I'm so tensed right now. I do not want to stop working my chest as I'm cutting for a contest prep rn.
i have the same problem literally all the same shit you did. excercise push through it. with pain, i also do boxing and jujitsu , jujitsu made the pain worse at times unbearable. but you need to work out chest excercises every day every day. not every 3 days every day
Thanks I didn't know what was the cause of it and how to stop it until I saw this. Thanks, and by the way you earned a new subscriber
Yes!! Thank you so much! Good luck with the sternum! I hope you'll get better!
Thanks man, I'll stretch more and take it easy on the boxing and dips... perfect info
Thanks. Just cracked my back and the pain almost completely went away in my chest. Never thought that the issue could be my back!
+Tim Lawrence great man! That was really something that blew my mind as well!
my sternem pops so loudly as opening a beer bottle...does this happens with anyone...😧
It use to pop like that! Now I don't have any pops anymore!
Yes
Yes me and my sister pop our sternum all the timr.. I'm popping all over the place all the time but it doesn't cause me pain. I will warm up and that helps. Doing back bridges is good for the sternum and posterior chain.
Sometimes it sounds like a pop and sometimes it sounds like I'm cracking spaghetti
Yo Mines too but the cause of my pain is severe anxiety
Thanks for your video. Finally someone that I can relate too.
I get the sternum pain when I add weight on my back (squat). In the past I would get the sternum popping sound but it subsided and when I tried squatting for the first time in a long time I had chest pain.
The twisting thing helped me
This one still helps me out as well when things get stuck 👌😁
Best explanation, now I understand the real problem, lack of mobility can really destroy everything, never thought about it, the problem is in the back but it appears in the chest, fix your back to fix your chest
I was popping my sternum for fun and now it's pretty tender and sore. I hope this goes away I fucked up
I know the feeling! When I first could do that it was all fun and giggles, until after a couple of months the inflamation started to kick in! FIRST STEP, STOP POPPING it. That was a great healer for me!
How's it going? I did the pop that pushed mone over the edge , here I am over a year later with daily issues with my sternum and no one is able to help. Thoracic surgeon, osteo doctor, no one...
I do believe you done messed up.
I got better pretty soon after. I can’t even crack my sternum anymore. Not worth it anyways but starting out it was suuuper satisfying
Update:
6 years to sternum and sternoclavicular pain.
And now from 8 months, left clavicle, trapezius and rhomboid pain.
In initial investigation they did cervical MRI twice but didn't find anything, then heart test, endoscopy but nothing was found.
And after 6 years they did Thoracic dorsal mri and left shoulder mri but again they didn't find anything.
Plus they did vitamin d, calcium, Magnesium and cbc but all is good
But sternum pain, left shoulder, left trapezius and left rhomboid pain has gone too bad that has ended up my life.
324k people experiencing this too? Ok I’m not dying it can’t be that serious.
Trust me, you're fine! And you CAN get rid of it!
I’m watching this in 2020! Thanks for the tips man 🙏! I’ve been training Muay Thai for a while now and I’ve noticed that it had a huge impact, both god and bad in my body. I also had bad posture most of my life callisthenics have really done wonders and bass for my body but I’ll heal up so I can keep doing this stuff
Yeah I will never do dips ever again now that my sternum is screwed. Shame, I really enjoyed dips.
Same here brother. Maybe with bands you can slowly work them up again?!
Dips ruined everything since i injured myself 1 year ago while doing dips(not even weighted) i cant do push ups or bench press anymore without pain in my chest and i dont even think its my sternum it feels more like the attachment of the pec to the sternum like its about to tear off or something.
@@FRElHEIT same
I went to do all kinds of checkouts but doctor weren’t be able to tell why; one time I thought I had tumor with widened mediastinum, then I went to do the MRI，turns out it’s just residual thymus , it’s been more than three years , still not fix my urge to twist my chest and crack problem until I saw your video, I’m going to try the exercise you named , thanks !
Watching this during accounting.
i felt it lately i think the pull ups its the cause of that pain , when i was lifting my body i was putting a lot of pressure .
thank you for the explanation ...
Felt it also when I was doing pull ups in the beginning. Try keeping your scapula retracted during the pull up, that will take a lot of pressure off of your sternum. Hope it helps!
It’s very common that the top rib sometimes slips under the collar bone and gets stuck.
And what causes the rib to do that? This must mean something is not doing its job very well
How do you get it unstuck😦
Great bro .
Thank uu
Its hard to find videos like this
You're welcome brother! I'm glad you came across mine then! 😊😊
Helpful thank you! I have been having sternum issues for over a year now and my doctor doesn't believe me when I say I have chest pain. I will be asking about this now and I reaaaalllyyy think this could be the problem.
Good luck Kelsey! I hope it will get better soon. At least now you know what might cause it.
DEEP dumbell pullovers keeping the hips low really helps with this, it forces you into a lot of exstension, and streatches out your sternum! It helped me a lot
I’m so glad I found this. The daily pushups definitely weren’t helping
I'm glad I could help! No, daily push ups are not OK. Daily rows or face pulls would have been better.
BRO I have been trying to figure out why my chest is building up pressure and popping (for about 2-3 years now) and when it started it hurt like a constricting pain quite badly 4/10 chronic pain level. now it pops with no pain but it pops SO LOUDLY?! and I have realized I learned in high school about posture causing the chest to constrict and the back muscles to grow in the hunched position and now that is how I am. You have made me realize that my recent corrections to my posture is not something to brush off and that I should very seriously keep my posture straight especially when working out. Thank you for helping me figure out what this weird problem was
When I’m lying on my side my sternum pops as I breathe and I can’t fall asleep.
Basically I can’t sleep on my side and it’s very annoying in a relationship.
Hi man, do you sit a lot during the day?
Inactivity and poor posture can be a huge contributor to sternum pain.
The creator asked you a question you probably didn’t see the notification
Hahaha, the "creator" 🤣 yeah those notifications on youtube sometimes get lost very fast.
Thanks for the advice this has been an issue for me for a while
You're welcome my friend! I hope this will help you get rid of it!
my posture is mostly slouching... I guess I will start working on that
I had the same bro! You don't realise these things until something goes wrong or hurts.
just last month i had to go to the ER i could not move i even needed my mom to help me in the car as well as it being hard to breath
Thank you very much! I just startet my recovery and you gave me some great tips!
Thanks for sharing this. It's been three months now that my thoracic spine has been having some mobility issues...like there's something stuck in the back on the left. When I twist to the left it hurts. My sternum gets tight occasionally and I feel like it needs to pop. I'm working on strengthening my back more via Pilates, but also a message therapist said I had a lot of knots in the back which were pinching a nerve. This has been going on for a wile, so maybe I need to go see a physical therapist....thoughts?
I went too, but most thing I've found myself. Because the therapist did know what it was.
Really work on your mobility, it will help you out so much! Let me know if you have any questions
Great to hear! You do need keep being mindful of your posture in order to stay painfree!
How are you now with this problm ?
Still pain? If not then what did you do to get rid of this pain?
I am facing this now
@@BarRookie hello sir where can i contact you ? I am facing problem like this..
Hey man, check out my playlist on this topic.
In short, if you have what I had, focus on thoracis spine mobility, avoid bad posture and avoid sitting for long periods of time.
This was actually really helpful
I'm happy this video could mean something to you! 😊
i always tried to pop my sternum when its in pain..now i know that i shouldnt ..thank u
Good job! Is it helping with the pain?
damn, that's what i did too - purposely popping my sternum to relieve the pain and soreness. i stopped that now and am using ketoprofen patches for longer relief. heading to the doctor soon to check out what's wrong.
Thanks for the video. I started feeling the heart attack sensation about two months ago when I started going back to the gym after covid shut down my gyms (I didn’t go back right away bc I didn’t feel safe). I worked up to my pre covid weights, but I felt this awful chest pain out of nowhere. Started using a lacrosse ball to do my daily stretches. I think my posture worsened from working from home and sitting on my folding chair all day long. I’m hunched over my computer 9 hours a day, so definitely does not help. Looking forward to taking some time to figure out my situation and recovering from this...I want to bench without this awful pain. If anyone reads this long comment, remember to stretch!
Have u recovered yet?
@@spooderman406 no not 100% yet. I am doing much better with routined stretching before and after workouts. My gym has a pvc pipe that I can use to stretch with-my chest feels better when I twist my body side by side holding on to the pipe. I also use an ab crunch ball (big rubber ball) and roll myself down, my butt close the floor and chest up high. I’m sure costochondritis is a unique, case by case condition, but these two stretches get me through my days. I am stronger than I was before, so I guess I learned to live with a mild, residual pain from costo.
@@forbiddenguesthey have you recovered? How long did it take
I was doing reverse dips then my sternum crack or something like that. I cant lift my selft it hurts, pls help me.
The main thing you should do for the next month is to stay away from any exercise that hurts even a little bit. That is going to get rid of the inflammation.
Ag the same time I encourage you to improve your thoracic spine mobility to avoid pain like that in the future.
And then you can slowly start to test the waters.
You’re video is quite informational and I think that it’ll really help me for the next time that I feel this tightness and pressure in my chest
Thanks man! :D
Bro this is exactly my problem
How is it going bro? Any better right now?
My sternum started to tear and pop every day. I literally do push ups and dips every single day. And I can’t do that anymore?! 😱 they were working so well for me. Thanks for this video though I’m so glad I took the time to find it.
i have chronic costochondritis as well as asthma.....i tried doing see of this but still having lots of pain and tightness sometimes....
Hey, you really need to make a habbit out of it. And be consistent in your mobility drills.
Gavriella Rutigliano start taking glucosamine tablets you can get it at Costco or samsclub..
Best way!!! I am alright now thanks a lot
So glad to hear that! Take care bro! 👊
Funny how my doctor said that it will go away after 3 to 6 months and I should exercise even though it hurts to keep it moving. I'm going to follow your advice instead because experience beats everything.
Thanks man! My experience taught me that inflammation injuries never just go away. You need to find the root cause and address that. Let me know how it goes and good luck!
the dude in the video said work out doctor said work out .....
I picked up this problem from BJJ. Feels like I have a broken or dislocated sternum rib. Had it for well over 6 months and haven’t trained for months and it just gets worse! Will try going back to simple weights and back exercise.
Did you get his problem all of a sudden, by a blow or a fall? Or was it due to chronic stress on the sternum? Because there might be more going on then just some inflammation.
I also feel pain when i deep breathe . Dis you face the same ?
How did you heal?
Got this pain doing backlever and then apeared during dips.... the skin cat... it only hurts when doing backlever and skincat...dips are alright tho it inflamate a little... it started with the back lever... just too much pressure in the rib cage... its a pitty cause i got naturaly... Its Great to find a video about the matter, thanks !!
You're welcome brother! Just stay away from the backlever for a while. Maybe focus on frontlevers instead. When things settle down witht the sternum you migjt be able to pick the backlever back up! 🤙
My sturnum is giving me so many problems right now. When I wake up from sleeping on my side is when it sets it off and I cant even hardly stretch because it hurts so bad. It feels like I need to pop it and when I do it only makes it worse and my whole torso is utterly stiff. I hate this shit. I've been dealing with it off and on for about a year now. I think I'm ready to go see my doctor. I should have done that a while ago
Hey man, I know the feeling. The first thing IMO is to address posture throughout your daily life. I'm not saying this will be the case for you, but we sit too much and for too long and this hurts our posture. This can cause a lot of tightness around the chest area.
Were you able to get any assistance from your doctor? what was the medication recommended just to stabilize it, I'm literally struggling to sleep this pain is not easy to avoid. been years now.
Exactly what I was looking for. I started feeling pain when I do benchpresses.
I have this. It sucks rn. How are you recovering?
It sucks indeed, recovery is going great. I find that my sternum hurts more when I sit for long periods of time because then my posture has the tendency to not be so great.
mitchscene096 have you recovered yet?
I swear this is what's wrong with me, thank you sooo freaking much , my man!!
You're welcome Cal! I hope you'll get rid of it soon!
My sternum was really sore after I woke up from sleeping. I had to put my hands over my head and snap my neck back to pop it and release the pain.
Thankfully it’s gone down, now I only feel it when I sneeze sometimes
Popping the sternum does bring relief. but know it is only shortterm. In the long run you don't want to do this. It is not like a fingerjoint.
OMG I get the same thing
i know i have this - and with covid related family induced stress + sitting down more, less exercise, this has got worse - i will work on my back now - since I have had back issues from forever.... thanks for this buddy !
I am suffering from this pain for last 6 months.i have to pop my sternum to get relief.but after popping it i dont able to cure it perfectly.and the pain remains same.
So can you give me some advise or exercise according to my pain.
Hi, thanks for watching my video. I feel what you are going through. In short, you need to creat mobility in the thoracic spine and work on your posture when sitting. Some great exercises that I did you can find in my sternum pain playlist. Please check them out and try some of the exercises!
I'm happy to answer your questions if you still have any! 👌💪
man... thats some good quality information there
Thanks my friend!
so this is not soooo serious right?the pain and the popping?
Well it is serious because if you continue you might hurt yourself longterm. It's not serious in the sense that you do something about it to prevent it and to cure it.
alright thanks a lot bro 😄
when I squat I put the bar on my neck! maybe that's the reason for the popping
This might indeed cause unnecessary tension in your thoracic spine. Try to put the bar on your upper traps instead of your neck. You'll be a lot more stable
Thanks for your response!👍
I will correct my form
subbed 👍
Thank You for the useful information, I'm struggling with a sternum fracture. I got it from a inproper muscle up, i smashed my sternum towards the pull up bar and got fractured. at first i thought that it's nothing serious so i kept on doing calisthenics, and it got worse and worse. now it's been a month since I'm not training and it still hurts like crazy.
Thank You again.
Edit: I misunderstood the situation. I just ended up with costochondritis. no fracture, just exaggeration
I had to stop watching at 1:17 The sympathy pains was too much....
Thanks,... I guess ;-)
awesome info man. straight and to the point
Thank you so much Robert!!
who else is watching this while eating a watermelon?
I laughed so hard on this comment xD Guess your the only one 😂😂😂
WTF I'm literally eating a watermelon right now....
Jason Lam
Wtf
Lynette Czeda
There aren't even watermelons at this time of the year. Or you are eating synthetic watermelons which are very unhealthy.
Wow I wish I found this video months earlier. Subscribed. I had this exact issue. Recently dips haven't been as aggravating but still cause some stress on my sternum. I'll definitely work on back as you suggested.
Thanks man! :-) Also don't forget to work on your posture, that was also a big one.
Jesus Christ is Lord, repent and be saved
Thanks I guess!
Thanks for the content. Normally I don't feel my sternum with bench press even at 95% 1RM, is that an exercise to avoid? If it is, what's the 1rm percent I should work on? I do feel the joint with the other exercises you mentioned, specially the OP, dips aren't on my programming 3 months ago
You are a life saver . So it's normal and I'm not only weird one to be dealing with this. I'm learning back leaver and suddenly I started feeling pain in my chest. I got freaked out and Came searching for probable reasons Just in case if have to see my doctor.
I dont feel the pain, but it only pops. And It's getting kind of annoying.
I would try not to pop it. I know its tempting 😳
Will try this. I've been working out for years and my favourite exercise was always dips. I had a big break at one point and then about 7 months ago I hit the gym and obviously go in too heavy with the weighted dips. The thing is it felt fine at the time but since then I just cannot for the life of me heal my sternum pain. Some days it feels fine but I suddenly move in a certain way and feel pain. Also randomly in the day I might move my arms a certain way and I hear my sternum almost 'unstick' like a squelching sound. I haven't worked out for this whole 7 months or longer and time is just not healing it, driving me insane. I can't even do pressups because if I do them I then have days of discomfort and aching in my sternum.
Hey man, I know the feel. Not working out is something that indeed does not work. Because it is the lack of movement that makes matters worse. You really need your spine to be moving. And that is what will unstuck your sternum. Also focussing on your posture when sitting helped me out tremendously. Please consider checking out my playlist on sternum pain 💪😌
@@BarRookie Thanks for the reply, I'll check out the other videos!
Also my problem. I don’t pop, but the pain is there. Following your advice. I’ll update!
Good luck man!
I've had this issue for a little over a year now. It's also just one rib, for the first 3-4 months it felt like it the whole sternum, but now the pain is just in one location and doesn't pop that easily anymore. Seriously doing upper back exercised caused a remission for a few months, but it hasn't gone away. The rib is actually dislocated now, I can really feel it with my fingers and it always hurts when touched, and when I overload it, it pops and the pain comes back and stays there for a few days or weeks. A really nasty injury - it's one of those you gotta live with for the rest of your life. So if you've just got this injury, my only advice would be no exercises, no lifting heavy objects, no incorrect sleeping position, no touching the sternum for a few months - in other words for as long as it takes for it to recover - and then strengthening your upper back, rear delts etc., and you should probably also see a doctor, otherwise it will become a part of your life.
Damn I did the left right thing and already helped a bit. Thanks
Experienced this pain after really pushing myself on weighted dips really concerning pain 😅
Ever since I learned how to do muscle ups into dips, I was addicted would do them for hours almost every day in pursuit of perfecting the movement. At some point, I felt that pressure start to build up and popping in my sternum and has been bothering me since. I really tried to focus on proper form as to put more weight on my chest muscles rather than my sternum. After watching this video, I'm going to take this more seriously!
I learned something! It makes sense. If something is causing my thoracic area to lock then ofcourse the sternum would move or compensate and become inflamed...thank you so much for this.