You just changed my life my friend. I went to the ER last new years eve, essentially from a panic attack that wouldn't stop. They figured I was having a heart attack, so the did all their tests and everything was fine. No covid or anything,I just felt like I couldn't get enough air. No one could do anything for me. I saw a cardiologist, a pulmonologist, and an ENT trying to figure out what was going on. For some reason, my sinuses always seemed stuffy, but I was never sick. ENT checked sinuses with his camera and saw nothing. Pulmonologist lung function tested and supposedly in great shape. Same from cardiologist; echocardiogtam and stress test are fine. Still having occasional anxiety problems from time to time, even though I'm relaxing at home and don't feel anxious. Got a light shoulder impingement bouldering so I was rehabing it. Did a stupid stretch to open up my back and felt my fingertips go numb. Hanging from a pull up bar made it feel like something in the middle of my tricep want to tear. It was also numb in that area. Found this video and did this once. Hit every rib really well and felt 1 or 2 pops on each side. Really nice, relieving pops, like something got out back into place. ALL of symptoms are gone. I haven't been able to breathe this well in years. Its like I can use ALL of my lungs again for the first time in, again,, years. Weird anxiety episodes are gone. Pinched nerve AND impinged shoulder, gone. This was the root source of all of my troubles. I thought I was getting sick or developing an anxiety disorder, apparently my upper ribs were just slightly out of place lol. I cant express how grateful I am to you. This video literally gave me my life back in a way I never expected. I just want to liece some nerve pain/numbness and stumbled into the cure for the root of everything. Use my story to help others with similar problems. If they complain of just not being able to get enough air, this would be a great place to start
Amazing to hear John! I'm so happy to year you found the root of all those issues! I've had this long held belief that there aren't too many coincidences with the body. There's usually a root cause that's expressing itself in a number of different ways. Thank you for taking the time to share what you've been going through and I'll pin this to the top of the comments section in the hope it can help others with their struggles too. 👍
Hey man i went through the same problem I had anxiety and got depressed i thought my life was ending. Doctors couldn't figure it out because I thought I was having a heart attack i couldnt breathe enough. Went to ER twice.
same here. so many ER visits and hospital visits over a period of 7 years. yesterday, in my rheumatism special clinic, they identified an extra rib on the first cervical vertebra right side (which shouldn't have ribs at all), so it's been TOS all this time.
And you just changed mine! I had almost an identical ER visit and the anxiety stuff with neck/arm/shoulder discomfort afterwards. I also have reoccurring elevated first rib. I’ve had it adjusted by my DO repeatedly but it always gets jammed up again. Now that I understand what’s causing it and how to treat it I’m very interested to see if the symptoms resolve for good!
I finally feel like I'm not going crazy because you all have been going thru what I have been ! I was in the ER after having an emotional response after loosing a loved one but it showed symptoms via my ongoing TOS issue of many years. My muscle went into spasm which pinched nerves in my neck and all i needed was anti-inflammatory. But the main issue is not resolved with my arm pain issues. I did this exercise and it helped so much right away! My physic also said my chest muscles were being rotated to one side ( which is explained in the video). Definitely a first rib which is very stubborn. Thanks for sharing wellness nerd!
I’m a PT and I like your idea of the rib possibly being depressed instead of elevated. I couldn’t raise my right arm without pain and have had issues with my first rib due to poor posture. I tried your exercise and I am now able raise my arm without pain! I will be adding this to my routine. I will share your UA-cam with others. Thank you!!
I cannot thank you enough. I have been to doctors, physical therapists, massage therapists and even saying my ribs are at fault gets highly questioning looks. This exercise is incredibly helpful for my chronic shoulder and neck pain. The explanation is so thoughtful and helped me think through the cause and execute the exercise better than other times I have tried something like this.
Hi Grant : ) I don’t think I’ve ever left a youtube comment. I just wanted to say I’m sooo happy to have stumbled upon your page. I’ve been suffering with Thoracic Outlet Syndrome for 8 years with minimal to no relief. Many of your videos have been useful and honestly life changing. You are so well spoken and easy to understand. Thank you for using your time and energy to put these out for us. ❤
THANK YOU ✨️ I used to work in a call centre, stupidly holding the phone between my ear and shoulder. I think this elevated my first rib over the course of 6 years... now I'm dealing with TOS symptoms. This exercise is fantastic. I cannot thank you enough. You're an amazing human being. This video changes lives.
Over a decade ago I was diagnosed with C spine dysfunction, did physio and it seemed all was good for a few years. Then I developed shoulder knots, pain in my trap muscle and pain in my lower side rib. When I found this video today my neck issues and my lower rib pain was back. Getting the ball in my first rib I could instantly feel the release of my neck and shoulder. Thanks Grant!
Thank you, I am able to hit the spot that has been causing my pain. I went to the chiropractor yesterday and he put my rib back in place, woke up this morning still in pain. Down my whole neck and into my shoulder. This is giving me much relief. Thank you. I have been working on my posture since I broke my right arm, 3 years ago. I've been having upper neck and shoulder problems.
I’m here bc my first rib on my left side gets stuck a lot. In the past I suffered, went to PT to get it ‘fixed’ but every time I lift something heavy (I’m looking at you, chubby dog!) I’m right back to the burning, excruciating pain. You just helped me fix it in 2 minutes by myself. I can’t thank you enough! Since I do card making and watercolor painting, I’m hanging my head down a lot. Considering a brace to help me be more conscientious about my posture. But this trick worked to perfection ❤
I'm a PTA in Florida and was having 8/10 pain, found this video and performed the mob 3 days and I'm 2/10 pain now !! I'm sharing with colleagues !! Thanks Stephanie 😊☘️
So effective. I’ve been trying to mobilize my first rib. Shoulder impingement has just been a cascading set of issues that have resulted in severe impairment of mobility and nerve pain. This exercise helped SO MUCH RIGHT AWAY. Nothing has been so effective I. The last 8 months.
Since 1992 when I had a partoidectomy but never had PT so I have a huge neck and upper traps disfunction. My right side never goes as high as the left when lifting my arm. Or when trying to nerve floss. So my neck area has for years have created a living hell for me. I’m scheduled for an epidural to get some relief, see a neurologist, and hopefully get rid of this pain forever. I’ve tried the lacrosse ball and it worked immediately!
This greatly helped the radiating pain I had from my first rib popping out of place. Thank you for your educational explanations along with the helpful stretches.
Grant, thank you. This video has taken years of pain away for me. I struggle with keeping good posture, I work from home doing computer work, my right side (the same I use my mouse) has caused me pain in my shoulder, neck, armpit, down to my finger tips. I did this video once and pain was gone for an entire month. Unfortunately I forget to keep my posture in mind so now the pain is back. I’m thankful I can re-visit this video for relief. Thanks again, your helping many!!
I’ve had chronic first rib issues. Your video helped me understand the way it gets flared up and also why the lacrosse ball exercise should help…where to put the ball etc. I’m trying to strengthen the muscles in mt back that support good posture. Thanks for adding to my knowledge!
I work in rehab. I have been suffering with my neck pain for 9 months. The first PT I worked with incorrectly assessed me and cranked on my neck a lot, this did not fix my neck. A PT friend correctly diagnosed me and got me on the right direction with exercises. Many videos online helped a tiny little bit but this one was a game changer. Thank you
Thank you; brilliant video. Sir this information is by far the most informative and reassuring I’ve had the fortune to absorb since dislocating my top left rib two months ago following a traumatic spinal injury. I must confess I am still rather apprehensive to put it back in its original location on my own. Any encouragement from viewers would be appreciated. 🙏🏾 Namaste Thank you, Grant
Have you or your associates ever diagnosed this as a prenatal injury? I am a twin. We were Caesarian sectioned out due to the bizarre configuration I’d taken for her.
Thank you for this one. Car wreck a year and a half ago left me with TOS. I have gotten rid of my arm symptoms completely with strengthening back up, but the front right scalene and shoulder issues linger. I don’t even think what I have classifies as TOS anymore tbh. But This is the first video I found in over a year that actually gave me an immediate relief. My scalene relaxed and I feel like my shoulder is moving a bit better.
Thank you so much for this video. I am dealing with this excrutiating pain currently and it is deadly. I've gone thru this before and know I slope my right shoulder forward. I've had to drive quite a bit for a new job and it's flared up again. I have a ball like the one in the video and I'll keep doing what you have shown, as it's just after Xmas and my therapists are all off. I have functional spinal curvature that affects my entire right side, (lower hip/pelvis) so feel like I am constantly battling that misalignment. Thank you again!
Hi I am 66 yr old woman who was doing Pilates to recover from subacromium decompression surgery on posit side and was getting on really well doing planks and press-ups when my first rib and collarbone both subluxed forward. That was over a year ago. The first rib is now causing finger tip burning through impingement of BP and the sternocledomastoid and scalenes are trying to stabilise it all. I’m really appreciating this video as my consultant just said “good to keep exercising as it will all become normal soon enough!” Well when I lay on opposite side and rotate my arm the shoulder end clunks like I don’t know what. No clear advice. Not support. This video has been more help that 5 visits to the boss man. I’m not concerned about the big bump at the sternum. Just want good, comfortable functioning joints. Thanks again.
You're welcome Moira, I'm sorry to hear its been dragging on for you. I genuinely hope the exercises and ideas in the video help to get you back to where you'd like to be! Thanks for sharing!
Thank you. This is the first exercise that has helped me between chiropractic adjustments. I've had problems with this for 22 years and this is the 1st home exercise that seems to reduce pain.
I was suffering from an ocular migraine and found your video. I followed your Technique, the auras went away almost Immediately and the pain subsided quite a bit. Thank you.
Found this video after my PT telling my first rib sits up high. I’m in PT for Ehlers Danlos Syndrome- specifically craniocervical instability. I had no idea my first rib was up so high but it’s 100% messing with the nerves bc I do experience a lot of arm discomfort- tingling. Hopefully this video helps!
PRAISE GOD!! Thank you thank you so much for this!!! I have been in tremendous pain for the past 3 years. I've been given techniques to release the first rib but they never work. This worked the first try!! I'm sending this to all my physical therapist!! God bless!!
This was extremely helpful and helped me understand why i was feeling symptoms while driving. It also helped me realize dropped shoulders are not good. I had assumed that good posture was shoulders back and down but funny enough i would always get this weird pain on the top of my shoulders near my collarbone when i was in that position and eventually would start getting numbness in elbow and fingers.
This was very helpful- helped me understand how it's likely a depressed 1st rib instead of an elevated one. I'm an acupuncturist and will share this info and video for folks who come in with perpetually tight scalenes and traps where their symptoms of TOS are not alleviated long term with acupuncture. Posture, strength training and rib manipulation play a big role in alleviating these symptoms.
I found you because I kept getting migraines and painful muscles. It was insanely bad a few weeks ago. Up to the point that the ER gave me extra pain medication. First time going to a new PT and she concluded that my top ribs are way too high. After the first adjustment I could turn my neck so easily that it felt like she lubricated my neck. I’ve had tension in that area for years. In fact I didn’t know better. Definitely going to try this exercise as support of her treatments. I’m curious what parts of my body are locked and out of place and how much less pain I can be in.
Absolutely brilliant. I have been struggling with my top rib constantly coming out of place - extremely painful, and then my deltoid muscle being torn followed by lots of knots in the back of my shoulder as a result. This video nails the reason and helps with the solution. Thank you very much. I realise that the deltoid is torn because I've been compensating for the lack of movement in the rib/neck area. Root cause is spot on
Great video Grant! This is so insightful. A lot of this used to just get thrown in to the catch all diagnosis of thoracic outlet syndrome. Knowing the different causes like first rib or pec minor tightness allows us to treat our patients better.
Appreciate it Dr Sohn! It's an area I think our industry can improve upon with only just a slight shift in perspective. Those stiff facet joints seem to be a huge root contributing feature of a lot of these types of issues.
I found you because I have gotten no relief from my chiropractor, massage therapist, physical therapist/osteopath. I got a "stiff neck" about 2 years ago - caught a chill while sweating on a walk - and could literally feel the muscles in my neck tighten up. I then went on vacation, so no massage, no PT etc - and my neck got worse. By the time I could see someone, it was chronic. Then a year later, a car accident certainly did not help! I continue to bike ride (of course my neck and shoulders don't like it) and hike (again, using sticks aggravates my neck/shoulder) but I refuse to stop moving! I am hoping your video will help! thanks!
Hi, thank you for this video. I have shoulder pain right side as well as the dreaded First Rib always out. Other symptoms are a stiff neck or limited mobility in my neck and getting cervical vertigo sometimes bad. All is on the right side.
Very helpful - w/Thanks! I started experiencing massive pain on my shoulder side and shoulder back side. A chiropractor mentioned that he felt a rib head sticking out so I started doing research on rib issues and after watching this video I am feeling confident that the first rib is at lay and from there the second and third too. I have started applying pressure with a tennis ball and the improvement is amazing. Specially the pain shooting down my arm is alleviated. Thank you!
I usually use a strap or belt of some sort to lower my shoulder and have been able to self-treat my first rib that way, but after 3 days of discomfort and my workouts being disrupted this most recent time, I couldn't stand it anymore. Thank you so much for the informative video and for talking about the causes of this. I know my posture is bad, but I'll try to do better about it for the sake of my first rib. Thanks again!
Having some nerve symptoms, decreased shoulder ROM, neck pain. I know I’ve got tight anterior scalenes and elevated 1st rib. Trying to relieve. Thank you for the video and info.
Hey there, I suffered a neck injury in high school, which has led to weakness in the neck. Over the next few years I was studying a lot, and not focusing on my posture at all, leading to chronic neck pain. Got PT and improved my core and neck posture, got stim and some physio. That helped and postural exercises have been my treatment up until now. Coming to this video is interesting because I have stiffness in this whole collarbone area, and I have chronically stiff scalene muscles that I need to keep an eye on. Never knew an elevated first rib was a thing, but it tracks with my tight scalenes and I also get Thoracic Outlet Syndrome when I sleep. Still diagnosing and treating this, but question if you see this: I get a deep popping/muscle rope sound when I lift my arms and roll my shoulders back. I thought this was a muscle knot or something, but it could be this first rib rubbing against the muscles or collarbone... any experience with such a thing? It's all around that collarbone/first rib area.
Hey Zackary! It’s hard to comment without being able to assess you unfortunately. For most people, these types of symptoms relate to stiff underlying spinal/rib joints and potentially tight tissue over top. It can be confirmed by freeing those areas and seeing how a persons symptoms respond!
Generally if something doesn’t last there’s a step before it that keeps asking it to be tight. For most it’s head/neck postures or positions, and/or the need to strengthen things.
I was trying to attack the tightness in the front hoping it would solve ease symptoms but that wasn’t doing it! Saw this video and gave it a shot and already feeling better! Thank you for sharing!
Thank you for this grant. Any tips on daily exercises to get the shoulders up and back? There’s hundreds of them online and it can be mine boggling. not looking for a full routine just looking for something that I can work into my daily regimen.
Since middle school, when I'd run longer than a mile my right shoulder would light up in pain and continue until I spent 5-10 minutes to loosen it up. The past few years I would get tension headaches that come from the lateral sides of the base of the neck. The best and most I instant relief I've received are from the first rib mobilizations, followed by chiropractor appointments that quickly start adding up. $$$
Thank you so much for this! I have what I suspect to be symptoms of TOS after a car accident in March of this year. All neural but its in my shoulder blade and chest and down to my 4th and 5th fingers. It comes and goes but I have noticed that the muscles in my neck and upper back "guard" and get super tight like you were saying. I'm in the middle of a horrible flare rn so figured it wouldn't hurt to try this exercise and let me just say it feels significantly improved right afterwards. This gives me hope that I can rehab this thing and not need surgery or any of the more drastic measures that I know some other people go through. Thank you!
thank you for that amazing explanation! I've been to physical therapy for ulnar nerve irritation at medial condyle and down the back of my triceps. This video has helped me more than anything else!
Had lots of interesting pops and cracks during this treatment. I woke up this morning and as the day has progressed I've had interesting tremors and sensations over the affected area - apparently this is a very good sign!
Thank you very much. My doctor says I have an elevated first rib. What are your thoughts on chiropractic adjustment for this issue? I will also do your exercise . Thank you
@@YourWellnessNerd thank you! Last question.. do you know a good physical therapist or doctor you would recommended in Phoenix Arizona by chance? If not I understand.
Hi Grant, really this video helped me so much, thank you. I did a different version while laying down, it also worked, maybe a little better, and the pressure on the rib was stronger due to my bodyweight, the movements where the same, it's like it sort of unlocked my old natural movements of my shoulder that i was avoiding due to elevated first rib, i have been feeling like this for 3 years, it started with a problem on my ulnar nerve from whom i had a surgery for transposition because every time i bent my arm i was sort of compensating with my plexus muscles to not force the ulnar nerve region on flexion, this lead me to gradually elevate my first rib and change my natural motion patterns for the worst, i had peripherical nerves pain all over my arm from radial to median to ulnar, i felt like there was something heavy on all my right part. I wasn't anymore using my shoulder to elevate my arm but i was using other muscles (scalenes, traps, pectoralis minor etc) This video really helped me, i am doing it everyday three times a day. I hope it last and i can recover my normal movements without compensating. I gained this new sensation, like i feel my shoulder tired, like it has worked out, but it's a natural tiredness because it feels like i have not used the correct muscles for years and i am gaining back them using normal motions in everyday life. Maybe i can even come back to sport gradually. Thank you so much. You really improved my life.
Great video , having really bad pain radiating down the arm and my first 3 fingers are going numb .. MRI says first rib is elevated .. I would have never thought the first rib could cause such intense pain.. the pain was traveling all over .. inside my shoulder blade , then outside the shoulder blade into the back of the shoulder ..
What brought me here - looking for videos that can explain an issue my client and or clients may be having, that are updated, accurate and understandable. I am so busy, and appreciate videos such as this. May I post this on my FB and IG as well as share? Thank you.
This may be the key to my 2 year long pain! Supraspinatus tendonopathy bilaterally that turned calcific. Now I have unbelievable trap and scaline pain since the supraspinatus has healed. All of this is caused by a loaded vest (military) putting me in bad positions. I find wearing a backpack extremely sore after an hr or so. Probably depressing my 1st rib further while already being in a bad position. Going to bring this up as an option with my PT. Thanks!
Mine used to jump from the right to the left side, could not really figure out why. Finally I had a theory because I usually sleep on my side on my arm I would push the ribs out of alignment. Forcing myself to sleep on my back has helped a lot.
Feel great after this exercise, thanks so much. The shoulders back and up is brilliant too, i always got into the routine of going back and down but now go back and up instead. My question is though, do you know much about cervical ribs? I have been told from xrays that i have a cervical rib on the left side which is the side i have most of my pain and stiffness. I always thought it was because I'm right handed and my left side is naturally weaker. Could the cervical rib be the cause of the pain and stiffness and what sort of exercises can i do to improve my symptoms?
In my experience a cervical rib is often blamed because it the obvious "abnormality" relatively speaking. But a thorough assessment may still lead toward the stiffness and tightness, and overlying postural dysfunction as being the more likely culprits - especially if someone's symptoms come and go and that cervical rib doesn't. Either way it really depends on the person!
Currently up at 1am due to this first rib pain. This is the worst I’ve felt it, it’s gone to a tingling almost numb feeling down my shoulder making it difficult to sleep. I’ve been going to a craniosacral therapist for almost a year and half and he, like you, have said my posture is the cause of the first rib entrapment. I just saw him five days ago and he released the first rib on both sides but it’s come back more quickly than usual, this time. I’m not sure why but hoping your advice to use a tennis ball on myself will help. I have a desk job and unconsciously have horrible posture and sitting position as a result of being at the computer all day. I just want some relief that lasts! Lately the first rib has been going out more frequently and I’m not sure why but it sure isn’t fun.
I acquired these TOS symptoms thru a whiplash accident that effected my neck and have been to several doctors/chiros with minimal success. I believe it does involve my first rib (possibly more) and have had success reducing pain by mobilizing it, but it never seemed to resolve the issue for me. It seems like an issue with the scalene muscles in particular that may have weakened/tightened after my accident, so I've mostly focused on gently strengthening them along with other neck muscles. It's odd because my affected shoulder does drop a bit, likely due to the trapezius spasms I think, causing me even more problems in my shoulder, but it makes more sense to me that the rib(s) would more likely be elevated in my case due to the weak/shortened scalenes. Would love to hear your thoughts though as I think you make some good points about this distinction. Thank you.
Typically, the body works from the centre, and inside out. If there’s muscular tightness, there’s often something deeper - like a joint, that’s dysfunctional underneath or very close by requesting that dysfunctional muscle to be, and remain tight. Scalenes and traps are often tight thanks to lower neck/upper back joint/rib joint dysfunction and from the positions we put the them into the most. For me clinically, I find that we drop our shoulders more than elevate them which prompt those tissue mentioned above to be become dysfunctional. Hope that helps in some way!
Great video - chiropractor diagnosed elevated first rib which has been sorted but has caused me problems for years. Great to understand it more - thank you
@YourWellnessNerd what is the duration of the pressing, how many sets and how many times a week? I've been trying to hold it for 30s while moving the ball a tiny bit lower than that spot and finding some painful spots in between the upper corner of the shoulder blade and the supposed position of the first rib. it's been very painful, but it has unlocked my arms so far, which is how. also, is there a chance of hurting yourself? hitting some lymph nodes, artery, veins or something similar? so far I've pressed the area where you mentioned and a bit lower than that, nothing more, but it has been sufficient. I'm just looking for more indications on how to perform this self-relief exercise safely and effetively. Thanks!
Everything should always be based on how you feel. 30-60 seconds is often a great place to start and work through what feels meaningful to you. Doing this once a day, hitting any relevant spots can be enough as long as each person walks away feeling some benefit!
Thank you for your detailed explanation of why, how to solve and what actions we can take. I haven’t been able to turn my neck or move my arm for the last two weeks without sharpness. After going to a chiropractor who helped as well, this is a GREAT supplement for me to work on my form between appointments.
Hi Grant! This video was amazing! I've suffered from chronic neck/shoulder pain for over 10 years, and chronic pain in general for 18 years after a horseback riding accident. I have tons of first rib type pain on my right side which is also my mouse hand, and I work on a computer for a living even though every day I try to be SO conscious of how I am positioned ergonomically! I don't think my first rib is elevated but maybe actually depressed. One of the major symptoms I have is pain and tension in my armpit area on that side, it feels like a constant pulling in my armpit and having my first rib area work on totally relieves that pain but only ever temporarily. Other than this lacrosse ball work and postural exercises which I've done for years, is there anything else you recommend to do daily?
Great to hear it was helpful Donna! Exercises like shrugs are a nice way to strengthen important muscles in the area but make sure you run it by your therapist first just in case!
Thought I would drop my situation to see if you can help. I’ve been following this video for a couple days. I was told I have an extra (cervical rib). I’ve had dull aching pain in rhomboids after exercising. And also have a weird sharp pain in my traps every morning. Any suggestions would be appreciated. Thanks for the video
Hope the video was helpful mate. I have plans to put out a video of cervical ribs which will flesh out some ideas, but for the most part how well the area functions can often be more important. How stiff, tight, strong and how well it's loaded posturally can make all the difference.
Very helpful exercise as I have had this problem for a few years and I never knew to try and adjust it with a tennis ball. Also, noticed that my posture definitely contributes to my problem.
Thank you!!!! Self diagnosed TOS. Your first rib adjustment took away numbness in pinky/ring finger immediately. My range of motion is very improved. I will be practicing this daily.
Thank you, i like the reference movement of turning head before and after. I can feel difference in neck and arm range. I combined yours and another method with band across shoulder.
Can Scoliosis cause a elevated first rib? I have cervical curve and a S shaped thoracic and lumbar curve. I went around 20 years with migraines, chronic upper and lower back tension and not able to breathe deeply and pain everywhere. One night I woke up with elbows to hands numb and hands felt like on fire like hot to the touch. A 24 hour nurse help line urged me to go in while another through my told me to do nothing. I got diagnosed by an urgent care person. So are you saying that bilateral is not my first rib? I also have a reflex? tremor with the left hand when doing an open book exercise. I just bought a tens machine to use.
It really depends on the person. Scoliosis may cause a discernible difference right to left but whether it becomes symptomatic may generally have more to do with a persons daily shapes and postures. Hope you’ve since found some relief mate!!
I’ve been treating for 3 weeks now for what was diagnosed as cervical narrowing. My PT has identified elevated first rib. Interested in learning at-home prevention & treatment movements
Hi Kelly, I hope you’ve since recovered and are feeling fine again. To question, sequencing should start from the middle and work its way out. Generally, focusing on the spine first can really help set other structures up that rely on that spine to function more normally.
Very useful! Battling thoracic outlet syndrome, pec minor syndrome and supraspinatus tendinopathy on a platter of hypermobility and breathing dysfunction. Cheers 👍
Hello. Can you use a golf ball to help more precisely with an elevated rib or tight back, or is a lacrosse ball about the smallest diameter one should use? Thank you.
It's usually personal preference Julie. A golf ball is smaller but also much harder so if there's pain and soreness there it may be counterproductive when trying to free things up. Ultimately it's choosing an object that someone feels is fine to use!
I've been diagnosed with TOS and am waiting to talk to a surgeon.. This is truly the first exercise that has given me hope that surgery might not be necessary. Immediately I got relief (albeit temporarily) from severe shoulder inpingment I've been experiencing for months, and things felt a little looser in my thoracic outlet area. However when I try to position my shoulders a proper posture, things tighten back up again. Do you think that the benefits of this exercise compound over time? Or will you experience the full benefit of the exercise the first time you do it? Regardless thank you so much!
Glad to hear it had an initial impact James! I would expect my patient's benefits to compound over time as long those stiff/tight spots are targeted. Its important for them to keep working hard on good postures to stop those stiff/tight spots from wanting to return!
@@YourWellnessNerd The trouble I'm having is that when I pull my shoulders back into good posture, it feels like something is getting impinged under or behind my clavicle. Do you think that's a sign of another issue? Or more soft tissue that could become mobilized over time? I really appreciate your response by the way.. I've seen multiple PTs and doctors and this is the first thing that has helped even a little bit
@@justinroper4220 still in about the same position. However in my situation the MRI showed occlusion or pinching of my arteries on both sides, yet I'm only symptomatic on my right side.. Very strange. The surgeon recommended that as no clotting has occurred yet, if I'm uncomfortable with the idea of surgery I should explore every option in terms of care before committing to surgery. So as of now I just started with a chiropractor who believes my nerves are the root cause because they aren't innervating my low trap, which is putting extreme strain on my upper trap and scalene muscles, therefore pulling up my first ribs and causing the occlusion. He believes it's 100% solvable without surgery so we will see. Sorry for the lengthy response, but I hope it gives you some food for thought if you're in a similar position
@@jameswhyte1145 no I appreciate it! I just had a cervical mri to find where my nerve issues down my arms are coming from. It was negative so now they're sending me to a nerve conduction test. Good luck and let me know how it goes!
daily tight neck, upper traps , rhomboids and scalines then i get headaches that start in back of my head then to the temple and if it gets bad in ends up in my eye then my hole day is shot ,thats what brought me here
Good point about it being depressed rather than elevated - I just watched a video titled 'Scapular height, neck pain "shoulders up by the ears" by MSK Neurology who made a similar argument...do you agree with the video?
I am an LMT of 17 yrs, since sleeping for a week straight with covid, my 1st rib feels like it shifts in and out of place. Use tennis balls regularly on the floor. Did this exercise against the wall. Felt some release, but now seems as if the rib is able to slide in and out of place easier. 🤦♀️ not quite as painfully as before..but still too much movement. I'm sure traps, pec minor & scalenes are playing a part. Thank you for this exercise..maybe doing this daily will slowly allow the rib to stay still.
The cure often involves trying to figure out why things have become stiff and restricted there in the first place. For me, it’s trying to understand which postures and shapes people get into the most drag us out of those classic postures
WOW. I've been suffering Thoracic Outlet Syndrome symptoms for months and just from doing the exercise in your video I felt immediate relief! Thank you! I've been doing a lot of middle and lower trap exercises (along with lats, serratus anterior, rhomboids), but should I be focusing on upper traps if my rib is in fact depressed? Thank you so much!
Hey in 2018 one day I fell asleep on the arm of my couch, woke up that afternoon before work with the stiffest neck, and I realize now that my first rib was already elevated terribly. Later that night at work I was doing some neck stretches I learned as an athlete, my chin was pressed against my chest and my hands were applying pressure to the back of my head. Midway through lifting my head off my chest, I felt a firm POP in my shoulder and within seconds an excruciating pain in the base of my neck ran through my shoulder and down my right arm! I realize now that my first rib popped out clean from my spine and still isn't completely back in place. I found some chiropractors that sucked over the years, I learned the technique they would do to adjust my neck and I'm getting really good at doing it myself, but it feels like the rib is sitting on the spot where it connects to my spine. I'm trying to figure out which technique I can do myself to pop it back in. Resuming the video now at 529
could it be because of sleeping on the stomach or with hands overhead. because I've been sleeping like this for a while and i started noticing that the first rib on my right side is sticking out more and it hurts time to time.
I find those who are hypermobile may also some adjacent stiff spots that get missed as many don't look for them. Good posture is always important and working strength and control are general things I get my patients to focus on.
Any interesting exercises for freeing up the anterior scalene? I can see on my right side the anterior scalene clearly protruding and stiff compared to the left
From what I find clinically, scalene tightness closely relates to stiffness and dysfunction in the neck joints they attach to. The muscle tightness can be a way to help support that dysfunction. Obviously its important to have someone assess your neck to find those areas. If that were to be true, I would treat those neck joints, massage those scalenes, and then have my patients use a ball at home to continue freeing those joints up at the back.
@@YourWellnessNerd awesome. Thanks for the videos they are helpful, I like how you go into detail about how we should think about our bones positioning, muscle tightness, etc!
@@YourWellnessNerd I guess my next question is, is there anything I can do at home to help with the neck joints? Would you recommend a DPT or a chiro for something like that? Thanks!
@@Bigbadmelv No worries! I'm probably biased but a PT will be able to do it for you! Here's how you can do it yourself: ua-cam.com/video/UfF7_QYBhks/v-deo.html
You just changed my life my friend. I went to the ER last new years eve, essentially from a panic attack that wouldn't stop. They figured I was having a heart attack, so the did all their tests and everything was fine. No covid or anything,I just felt like I couldn't get enough air. No one could do anything for me.
I saw a cardiologist, a pulmonologist, and an ENT trying to figure out what was going on. For some reason, my sinuses always seemed stuffy, but I was never sick. ENT checked sinuses with his camera and saw nothing. Pulmonologist lung function tested and supposedly in great shape. Same from cardiologist; echocardiogtam and stress test are fine. Still having occasional anxiety problems from time to time, even though I'm relaxing at home and don't feel anxious.
Got a light shoulder impingement bouldering so I was rehabing it. Did a stupid stretch to open up my back and felt my fingertips go numb. Hanging from a pull up bar made it feel like something in the middle of my tricep want to tear. It was also numb in that area.
Found this video and did this once. Hit every rib really well and felt 1 or 2 pops on each side. Really nice, relieving pops, like something got out back into place.
ALL of symptoms are gone. I haven't been able to breathe this well in years. Its like I can use ALL of my lungs again for the first time in, again,, years. Weird anxiety episodes are gone. Pinched nerve AND impinged shoulder, gone.
This was the root source of all of my troubles. I thought I was getting sick or developing an anxiety disorder, apparently my upper ribs were just slightly out of place lol.
I cant express how grateful I am to you. This video literally gave me my life back in a way I never expected. I just want to liece some nerve pain/numbness and stumbled into the cure for the root of everything. Use my story to help others with similar problems. If they complain of just not being able to get enough air, this would be a great place to start
Amazing to hear John! I'm so happy to year you found the root of all those issues! I've had this long held belief that there aren't too many coincidences with the body. There's usually a root cause that's expressing itself in a number of different ways. Thank you for taking the time to share what you've been going through and I'll pin this to the top of the comments section in the hope it can help others with their struggles too. 👍
Hey man i went through the same problem I had anxiety and got depressed i thought my life was ending. Doctors couldn't figure it out because I thought I was having a heart attack i couldnt breathe enough. Went to ER twice.
same here. so many ER visits and hospital visits over a period of 7 years. yesterday, in my rheumatism special clinic, they identified an extra rib on the first cervical vertebra right side (which shouldn't have ribs at all), so it's been TOS all this time.
And you just changed mine! I had almost an identical ER visit and the anxiety stuff with neck/arm/shoulder discomfort afterwards. I also have reoccurring elevated first rib. I’ve had it adjusted by my DO repeatedly but it always gets jammed up again. Now that I understand what’s causing it and how to treat it I’m very interested to see if the symptoms resolve for good!
I finally feel like I'm not going crazy because you all have been going thru what I have been ! I was in the ER after having an emotional response after loosing a loved one but it showed symptoms via my ongoing TOS issue of many years. My muscle went into spasm which pinched nerves in my neck and all i needed was anti-inflammatory. But the main issue is not resolved with my arm pain issues. I did this exercise and it helped so much right away! My physic also said my chest muscles were being rotated to one side ( which is explained in the video). Definitely a first rib which is very stubborn. Thanks for sharing wellness nerd!
I’m a PT and I like your idea of the rib possibly being depressed instead of elevated. I couldn’t raise my right arm without pain and have had issues with my first rib due to poor posture. I tried your exercise and I am now able raise my arm without pain! I will be adding this to my routine. I will share your UA-cam with others. Thank you!!
Appreciate that Laura! Happy to hear it may have helped!!
Show this guy some love for helping those out there who have been struggling for years and have no one who can explain their pain! Many … thanks
Appreciate the support mate, hope the videos are helpful in some way!
I cannot thank you enough. I have been to doctors, physical therapists, massage therapists and even saying my ribs are at fault gets highly questioning looks. This exercise is incredibly helpful for my chronic shoulder and neck pain. The explanation is so thoughtful and helped me think through the cause and execute the exercise better than other times I have tried something like this.
Fantastic to hear Blair! Hopefully the information goes some way to helping you work through those issues!
Hi Grant : ) I don’t think I’ve ever left a youtube comment. I just wanted to say I’m sooo happy to have stumbled upon your page. I’ve been suffering with Thoracic Outlet Syndrome for 8 years with minimal to no relief. Many of your videos have been useful and honestly life changing. You are so well spoken and easy to understand. Thank you for using your time and energy to put these out for us. ❤
Really appreciate it Cessily! Glad to hear you're finding them helpful :)
THANK YOU ✨️
I used to work in a call centre, stupidly holding the phone between my ear and shoulder. I think this elevated my first rib over the course of 6 years... now I'm dealing with TOS symptoms.
This exercise is fantastic. I cannot thank you enough. You're an amazing human being. This video changes lives.
Over a decade ago I was diagnosed with C spine dysfunction, did physio and it seemed all was good for a few years. Then I developed shoulder knots, pain in my trap muscle and pain in my lower side rib. When I found this video today my neck issues and my lower rib pain was back. Getting the ball in my first rib I could instantly feel the release of my neck and shoulder. Thanks Grant!
Awesome to hear! Hope you’ve since fixed things!
Thank you, I am able to hit the spot that has been causing my pain. I went to the chiropractor yesterday and he put my rib back in place, woke up this morning still in pain. Down my whole neck and into my shoulder. This is giving me much relief. Thank you. I have been working on my posture since I broke my right arm, 3 years ago. I've been having upper neck and shoulder problems.
Glad it may be helping!
I’m here bc my first rib on my left side gets stuck a lot. In the past I suffered, went to PT to get it ‘fixed’ but every time I lift something heavy (I’m looking at you, chubby dog!) I’m right back to the burning, excruciating pain. You just helped me fix it in 2 minutes by myself. I can’t thank you enough! Since I do card making and watercolor painting, I’m hanging my head down a lot. Considering a brace to help me be more conscientious about my posture. But this trick worked to perfection ❤
I'm a PTA in Florida and was having 8/10 pain, found this video and performed the mob 3 days and I'm 2/10 pain now !! I'm sharing with colleagues !! Thanks Stephanie 😊☘️
Great to hear Stephanie! Hope things continue to settle well!
So effective. I’ve been trying to mobilize my first rib. Shoulder impingement has just been a cascading set of issues that have resulted in severe impairment of mobility and nerve pain. This exercise helped SO MUCH RIGHT AWAY. Nothing has been so effective I. The last 8 months.
That's awesome to hear Claudio! Hope it helps you recover!
Since 1992 when I had a partoidectomy but never had PT so I have a huge neck and upper traps disfunction. My right side never goes as high as the left when lifting my arm. Or when trying to nerve floss. So my neck area has for years have created a living hell for me. I’m scheduled for an epidural to get some relief, see a neurologist, and hopefully get rid of this pain forever. I’ve tried the lacrosse ball and it worked immediately!
💕💕
This greatly helped the radiating pain I had from my first rib popping out of place. Thank you for your educational explanations along with the helpful stretches.
You’re welcome Sydney! Hopefully you can also figure out why it was there in the first as well!
Grant, thank you. This video has taken years of pain away for me.
I struggle with keeping good posture, I work from home doing computer work, my right side (the same I use my mouse) has caused me pain in my shoulder, neck, armpit, down to my finger tips. I did this video once and pain was gone for an entire month.
Unfortunately I forget to keep my posture in mind so now the pain is back. I’m thankful I can re-visit this video for relief. Thanks again, your helping many!!
Hope you can find some lasting relief Lily!
I’ve had chronic first rib issues. Your video helped me understand the way it gets flared up and also why the lacrosse ball exercise should help…where to put the ball etc. I’m trying to strengthen the muscles in mt back that support good posture. Thanks for adding to my knowledge!
You're most welcome Laura! Glad to hear the video may have been helpful for you!
What the actual fuck bro you just fixed my shoulder I fucking love you
Great to hear Zeljko! Glad it had an impact mate! Its also the most aggressive compliment ive ever recieved 😄
@@YourWellnessNerd thank you nevertheless
I work in rehab. I have been suffering with my neck pain for 9 months. The first PT I worked with incorrectly assessed me and cranked on my neck a lot, this did not fix my neck. A PT friend correctly diagnosed me and got me on the right direction with exercises. Many videos online helped a tiny little bit but this one was a game changer. Thank you
Awesome Aaron! Glad to hear the video may have helped in some way! Best of luck with your recovery!
Thank you; brilliant video. Sir this information is by far the most informative and reassuring I’ve had the fortune to absorb since dislocating my top left rib two months ago following a traumatic spinal injury.
I must confess I am still rather apprehensive to put it back in its original location on my own.
Any encouragement from viewers would be appreciated.
🙏🏾 Namaste
Thank you, Grant
Have you or your associates ever diagnosed this as a prenatal injury?
I am a twin. We were Caesarian sectioned out due to the bizarre configuration I’d taken for her.
i love you so much, you've given me hope. I've been suffering with pain for 7 years now.
Amazing! Give it all a go and let me know how it goes!
I got in a car accident 3 years ago and have had a shoulder and neck pain ever since. Think it’s my first rib. This helps thank you.
Great to hear it helps Jay!
Thank you for this one. Car wreck a year and a half ago left me with TOS. I have gotten rid of my arm symptoms completely with strengthening back up, but the front right scalene and shoulder issues linger. I don’t even think what I have classifies as TOS anymore tbh. But This is the first video I found in over a year that actually gave me an immediate relief. My scalene relaxed and I feel like my shoulder is moving a bit better.
Glad to hear it may have helped mate! Good luck with your recovery!
Thank you so much for this video. I am dealing with this excrutiating pain currently and it is deadly. I've gone thru this before and know I slope my right shoulder forward. I've had to drive quite a bit for a new job and it's flared up again. I have a ball like the one in the video and I'll keep doing what you have shown, as it's just after Xmas and my therapists are all off. I have functional spinal curvature that affects my entire right side, (lower hip/pelvis) so feel like I am constantly battling that misalignment. Thank you again!
Good luck Lynne! Hope it helps!
Hi
I am 66 yr old woman who was doing Pilates to recover from subacromium decompression surgery on posit side and was getting on really well doing planks and press-ups when my first rib and collarbone both subluxed forward. That was over a year ago. The first rib is now causing finger tip burning through impingement of BP and the sternocledomastoid and scalenes are trying to stabilise it all. I’m really appreciating this video as my consultant just said “good to keep exercising as it will all become normal soon enough!” Well when I lay on opposite side and rotate my arm the shoulder end clunks like I don’t know what. No clear advice. Not support. This video has been more help that 5 visits to the boss man. I’m not concerned about the big bump at the sternum. Just want good, comfortable functioning joints. Thanks again.
You're welcome Moira, I'm sorry to hear its been dragging on for you. I genuinely hope the exercises and ideas in the video help to get you back to where you'd like to be! Thanks for sharing!
Thank you. This is the first exercise that has helped me between chiropractic adjustments. I've had problems with this for 22 years and this is the 1st home exercise that seems to reduce pain.
Great to hear Danika!! Hopefully it settles things right down for you!
I was suffering from an ocular migraine and found your video. I followed your Technique, the auras went away almost Immediately and the pain subsided quite a bit. Thank you.
Great to hear Abby! Hopefully it helps you understand a little more about your discomfort and provides another treatment option!
Found this video after my PT telling my first rib sits up high. I’m in PT for Ehlers Danlos Syndrome- specifically craniocervical instability. I had no idea my first rib was up so high but it’s 100% messing with the nerves bc I do experience a lot of arm discomfort- tingling. Hopefully this video helps!
Hope it helps too!
PRAISE GOD!! Thank you thank you so much for this!!! I have been in tremendous pain for the past 3 years. I've been given techniques to release the first rib but they never work. This worked the first try!! I'm sending this to all my physical therapist!! God bless!!
Glad it helped!!
This was extremely helpful and helped me understand why i was feeling symptoms while driving. It also helped me realize dropped shoulders are not good. I had assumed that good posture was shoulders back and down but funny enough i would always get this weird pain on the top of my shoulders near my collarbone when i was in that position and eventually would start getting numbness in elbow and fingers.
Great to hear! Its amazing how much importance we place on shoulders back and down when its almost the opposite of what the body needs!
Excellent info thanks man
Glad it resonated, mate!
This was very helpful- helped me understand how it's likely a depressed 1st rib instead of an elevated one. I'm an acupuncturist and will share this info and video for folks who come in with perpetually tight scalenes and traps where their symptoms of TOS are not alleviated long term with acupuncture. Posture, strength training and rib manipulation play a big role in alleviating these symptoms.
I found you because I kept getting migraines and painful muscles. It was insanely bad a few weeks ago. Up to the point that the ER gave me extra pain medication.
First time going to a new PT and she concluded that my top ribs are way too high. After the first adjustment I could turn my neck so easily that it felt like she lubricated my neck.
I’ve had tension in that area for years. In fact I didn’t know better.
Definitely going to try this exercise as support of her treatments. I’m curious what parts of my body are locked and out of place and how much less pain I can be in.
Hope you’ve since found some relief!
Absolutely brilliant. I have been struggling with my top rib constantly coming out of place - extremely painful, and then my deltoid muscle being torn followed by lots of knots in the back of my shoulder as a result. This video nails the reason and helps with the solution. Thank you very much. I realise that the deltoid is torn because I've been compensating for the lack of movement in the rib/neck area. Root cause is spot on
Fantastic to hear JB! Hope this video helps get that rib under control long term!
Thanks! This helped immediately. For me the best version was to do this on the laying on the floor because tennis ball didnt stayed correct place.
Nice Joel! Glad you found something that worked for you!
Thanks for laying it out clear. First time is see on UA-cam someone dug it this deep.
Appreciate it! Hope its helpful!
I was just diagnosed with this lady week by an Orthopedic doctor. Now gob to PT. Looking to self care at home too 😊.
Tos sufferer here, and very grateful for this video!
Appreciate it Erin! I really hope it helps you get on top of it!
Great video Grant! This is so insightful. A lot of this used to just get thrown in to the catch all diagnosis of thoracic outlet syndrome. Knowing the different causes like first rib or pec minor tightness allows us to treat our patients better.
Appreciate it Dr Sohn! It's an area I think our industry can improve upon with only just a slight shift in perspective. Those stiff facet joints seem to be a huge root contributing feature of a lot of these types of issues.
I found you because I have gotten no relief from my chiropractor, massage therapist, physical therapist/osteopath. I got a "stiff neck" about 2 years ago - caught a chill while sweating on a walk - and could literally feel the muscles in my neck tighten up. I then went on vacation, so no massage, no PT etc - and my neck got worse. By the time I could see someone, it was chronic. Then a year later, a car accident certainly did not help! I continue to bike ride (of course my neck and shoulders don't like it) and hike (again, using sticks aggravates my neck/shoulder) but I refuse to stop moving! I am hoping your video will help! thanks!
Best of luck with it Lisa! Hopefully some of the ideas in the video help!
Hi Lisa I am augustin physiotherapist I can suggest you some self release technique along with this techniques..regards Augustin
Hi, thank you for this video. I have shoulder pain right side as well as the dreaded First Rib always out. Other symptoms are a stiff neck or limited mobility in my neck and getting cervical vertigo sometimes bad. All is on the right side.
Very helpful - w/Thanks!
I started experiencing massive pain on my shoulder side and shoulder back side. A chiropractor mentioned that he felt a rib head sticking out so I started doing research on rib issues and after watching this video I am feeling confident that the first rib is at lay and from there the second and third too. I have started applying pressure with a tennis ball and the improvement is amazing. Specially the pain shooting down my arm is alleviated. Thank you!
Fantastic to hear you're seeing an impact Rene, we'll done!
Helpful explanation! Have been having trouble with this for 30+ years.
Glad it resonated Joanne! Hope it helps!
Dude, thank you so so much for this! I’ve spent literary hundreds of dollars at osteopaths and seen vary little improvement. This helped a lot!!
Brilliant Samara! Hope its the missing piece you were looking for!
I usually use a strap or belt of some sort to lower my shoulder and have been able to self-treat my first rib that way, but after 3 days of discomfort and my workouts being disrupted this most recent time, I couldn't stand it anymore. Thank you so much for the informative video and for talking about the causes of this. I know my posture is bad, but I'll try to do better about it for the sake of my first rib. Thanks again!
Appreciate the kind words Kirsten! Hope the video helps you sort that rib out long-term!
Having some nerve symptoms, decreased shoulder ROM, neck pain. I know I’ve got tight anterior scalenes and elevated 1st rib. Trying to relieve. Thank you for the video and info.
Hope the tips help you sort out those symptoms Elizabeth!
Hey there, I suffered a neck injury in high school, which has led to weakness in the neck. Over the next few years I was studying a lot, and not focusing on my posture at all, leading to chronic neck pain. Got PT and improved my core and neck posture, got stim and some physio. That helped and postural exercises have been my treatment up until now. Coming to this video is interesting because I have stiffness in this whole collarbone area, and I have chronically stiff scalene muscles that I need to keep an eye on. Never knew an elevated first rib was a thing, but it tracks with my tight scalenes and I also get Thoracic Outlet Syndrome when I sleep.
Still diagnosing and treating this, but question if you see this: I get a deep popping/muscle rope sound when I lift my arms and roll my shoulders back. I thought this was a muscle knot or something, but it could be this first rib rubbing against the muscles or collarbone... any experience with such a thing? It's all around that collarbone/first rib area.
Hey Zackary! It’s hard to comment without being able to assess you unfortunately. For most people, these types of symptoms relate to stiff underlying spinal/rib joints and potentially tight tissue over top. It can be confirmed by freeing those areas and seeing how a persons symptoms respond!
@@YourWellnessNerd Appreciate you and your hard work greatly! Keep it up.
This exercise is really powerful but it's only temporary relief for me. What would you advise for really long-term relief? thank you for your work.
Generally if something doesn’t last there’s a step before it that keeps asking it to be tight. For most it’s head/neck postures or positions, and/or the need to strengthen things.
I was trying to attack the tightness in the front hoping it would solve ease symptoms but that wasn’t doing it! Saw this video and gave it a shot and already feeling better! Thank you for sharing!
Brilliant to hear mate! Hope it settles quickly!
Thank you for this grant. Any tips on daily exercises to get the shoulders up and back? There’s hundreds of them online and it can be mine boggling. not looking for a full routine just looking for something that I can work into my daily regimen.
Thank you so much! You're the man!
You're welcome mate! Hope it really helps!
This is fantastic. I’ve used other techniques to lower my elevated first rib and reduce TOS symptoms but this has been much more effective. Thanks!
Awesome Lauren! Do you feel like things are getting more under control? Or just baby steps?
Since middle school, when I'd run longer than a mile my right shoulder would light up in pain and continue until I spent 5-10 minutes to loosen it up.
The past few years I would get tension headaches that come from the lateral sides of the base of the neck. The best and most I instant relief I've received are from the first rib mobilizations, followed by chiropractor appointments that quickly start adding up. $$$
Hope the video helps Spencer!
Thank you so much for this! I have what I suspect to be symptoms of TOS after a car accident in March of this year. All neural but its in my shoulder blade and chest and down to my 4th and 5th fingers. It comes and goes but I have noticed that the muscles in my neck and upper back "guard" and get super tight like you were saying. I'm in the middle of a horrible flare rn so figured it wouldn't hurt to try this exercise and let me just say it feels significantly improved right afterwards. This gives me hope that I can rehab this thing and not need surgery or any of the more drastic measures that I know some other people go through. Thank you!
Really happy to hear that JS! Hopefully the video helps you long-term!
Great exercise. Do u do online consultation?
Not at this stage unfortunately Arturo!
thank you for that amazing explanation! I've been to physical therapy for ulnar nerve irritation at medial condyle and down the back of my triceps. This video has helped me more than anything else!
Great to hear Lee! I hope those improvements continue! Anything in particular make a difference for you?
Had lots of interesting pops and cracks during this treatment. I woke up this morning and as the day has progressed I've had interesting tremors and sensations over the affected area - apparently this is a very good sign!
Hope the video is helpful Annie!
Thank you very much. My doctor says I have an elevated first rib. What are your thoughts on chiropractic adjustment for this issue? I will also do your exercise . Thank you
Everyone has their preferences but Ive never had the need to refer on to a chiropractor for a first rib issue. Hope the exercise helps!
@@YourWellnessNerd thank you! Last question.. do you know a good physical therapist or doctor you would recommended in Phoenix Arizona by chance? If not I understand.
Hi Grant, really this video helped me so much, thank you. I did a different version while laying down, it also worked, maybe a little better, and the pressure on the rib was stronger due to my bodyweight, the movements where the same, it's like it sort of unlocked my old natural movements of my shoulder that i was avoiding due to elevated first rib, i have been feeling like this for 3 years, it started with a problem on my ulnar nerve from whom i had a surgery for transposition because every time i bent my arm i was sort of compensating with my plexus muscles to not force the ulnar nerve region on flexion, this lead me to gradually elevate my first rib and change my natural motion patterns for the worst, i had peripherical nerves pain all over my arm from radial to median to ulnar, i felt like there was something heavy on all my right part. I wasn't anymore using my shoulder to elevate my arm but i was using other muscles (scalenes, traps, pectoralis minor etc)
This video really helped me, i am doing it everyday three times a day. I hope it last and i can recover my normal movements without compensating.
I gained this new sensation, like i feel my shoulder tired, like it has worked out, but it's a natural tiredness because it feels like i have not used the correct muscles for years and i am gaining back them using normal motions in everyday life. Maybe i can even come back to sport gradually.
Thank you so much. You really improved my life.
Wonderful to hear you found it helpful! Please come back and let me know how its going!
Great video , having really bad pain radiating down the arm and my first 3 fingers are going numb .. MRI says first rib is elevated .. I would have never thought the first rib could cause such intense pain.. the pain was traveling all over .. inside my shoulder blade , then outside the shoulder blade into the back of the shoulder ..
Good luck with it Mj!
What brought me here - looking for videos that can explain an issue my client and or clients may be having, that are updated, accurate and understandable. I am so busy, and appreciate videos such as this.
May I post this on my FB and IG as well as share? Thank you.
Thanks for watching Lyn! Of course you're most welcome to share the video, appreciate it!
Great video man.
Very helpful thanks!!
Glad it was helpful, Kelly
These are such detailed and vital videos. Please keep them coming👏
Thanks for the kind words! Hope they help!
This may be the key to my 2 year long pain! Supraspinatus tendonopathy bilaterally that turned calcific. Now I have unbelievable trap and scaline pain since the supraspinatus has healed. All of this is caused by a loaded vest (military) putting me in bad positions. I find wearing a backpack extremely sore after an hr or so.
Probably depressing my 1st rib further while already being in a bad position.
Going to bring this up as an option with my PT.
Thanks!
Best of luck with it mate! I’d definitely want to get those upper back joints assessed just in case they’re really stiff and dysfunctional!
How are you
Mine used to jump from the right to the left side, could not really figure out why. Finally I had a theory because I usually sleep on my side on my arm I would push the ribs out of alignment.
Forcing myself to sleep on my back has helped a lot.
Feel great after this exercise, thanks so much. The shoulders back and up is brilliant too, i always got into the routine of going back and down but now go back and up instead. My question is though, do you know much about cervical ribs? I have been told from xrays that i have a cervical rib on the left side which is the side i have most of my pain and stiffness. I always thought it was because I'm right handed and my left side is naturally weaker. Could the cervical rib be the cause of the pain and stiffness and what sort of exercises can i do to improve my symptoms?
In my experience a cervical rib is often blamed because it the obvious "abnormality" relatively speaking. But a thorough assessment may still lead toward the stiffness and tightness, and overlying postural dysfunction as being the more likely culprits - especially if someone's symptoms come and go and that cervical rib doesn't. Either way it really depends on the person!
This worked.
Awesome Vlad. Hope it helps things to settle down long term.
Currently up at 1am due to this first rib pain. This is the worst I’ve felt it, it’s gone to a tingling almost numb feeling down my shoulder making it difficult to sleep. I’ve been going to a craniosacral therapist for almost a year and half and he, like you, have said my posture is the cause of the first rib entrapment. I just saw him five days ago and he released the first rib on both sides but it’s come back more quickly than usual, this time. I’m not sure why but hoping your advice to use a tennis ball on myself will help. I have a desk job and unconsciously have horrible posture and sitting position as a result of being at the computer all day. I just want some relief that lasts! Lately the first rib has been going out more frequently and I’m not sure why but it sure isn’t fun.
Hope things are settling Chelsea!
I acquired these TOS symptoms thru a whiplash accident that effected my neck and have been to several doctors/chiros with minimal success. I believe it does involve my first rib (possibly more) and have had success reducing pain by mobilizing it, but it never seemed to resolve the issue for me. It seems like an issue with the scalene muscles in particular that may have weakened/tightened after my accident, so I've mostly focused on gently strengthening them along with other neck muscles.
It's odd because my affected shoulder does drop a bit, likely due to the trapezius spasms I think, causing me even more problems in my shoulder, but it makes more sense to me that the rib(s) would more likely be elevated in my case due to the weak/shortened scalenes. Would love to hear your thoughts though as I think you make some good points about this distinction. Thank you.
Typically, the body works from the centre, and inside out. If there’s muscular tightness, there’s often something deeper - like a joint, that’s dysfunctional underneath or very close by requesting that dysfunctional muscle to be, and remain tight. Scalenes and traps are often tight thanks to lower neck/upper back joint/rib joint dysfunction and from the positions we put the them into the most. For me clinically, I find that we drop our shoulders more than elevate them which prompt those tissue mentioned above to be become dysfunctional. Hope that helps in some way!
Well done brother! God bless
Hope it helps Vinod!
Great video - chiropractor diagnosed elevated first rib which has been sorted but has caused me problems for years. Great to understand it more - thank you
Thanks for the kind words Kate! Hope you can stay on top of it!
@YourWellnessNerd what is the duration of the pressing, how many sets and how many times a week? I've been trying to hold it for 30s while moving the ball a tiny bit lower than that spot and finding some painful spots in between the upper corner of the shoulder blade and the supposed position of the first rib. it's been very painful, but it has unlocked my arms so far, which is how.
also, is there a chance of hurting yourself? hitting some lymph nodes, artery, veins or something similar? so far I've pressed the area where you mentioned and a bit lower than that, nothing more, but it has been sufficient.
I'm just looking for more indications on how to perform this self-relief exercise safely and effetively. Thanks!
Everything should always be based on how you feel. 30-60 seconds is often a great place to start and work through what feels meaningful to you. Doing this once a day, hitting any relevant spots can be enough as long as each person walks away feeling some benefit!
Thank you for your detailed explanation of why, how to solve and what actions we can take. I haven’t been able to turn my neck or move my arm for the last two weeks without sharpness. After going to a chiropractor who helped as well, this is a GREAT supplement for me to work on my form between appointments.
Hope it helps Kay! Good luck!
Hi Grant! This video was amazing! I've suffered from chronic neck/shoulder pain for over 10 years, and chronic pain in general for 18 years after a horseback riding accident. I have tons of first rib type pain on my right side which is also my mouse hand, and I work on a computer for a living even though every day I try to be SO conscious of how I am positioned ergonomically! I don't think my first rib is elevated but maybe actually depressed. One of the major symptoms I have is pain and tension in my armpit area on that side, it feels like a constant pulling in my armpit and having my first rib area work on totally relieves that pain but only ever temporarily. Other than this lacrosse ball work and postural exercises which I've done for years, is there anything else you recommend to do daily?
Great to hear it was helpful Donna! Exercises like shrugs are a nice way to strengthen important muscles in the area but make sure you run it by your therapist first just in case!
What do you do when the whole ribcage is rotated ? Thanks
Really helpful, thanks. Suspect mine is postural (dropped shoulder), not elevated first rib. Helpful insight.
You're welcome Peter, hope the information helps!
Thought I would drop my situation to see if you can help. I’ve been following this video for a couple days. I was told I have an extra (cervical rib). I’ve had dull aching pain in rhomboids after exercising. And also have a weird sharp pain in my traps every morning. Any suggestions would be appreciated. Thanks for the video
Hope the video was helpful mate. I have plans to put out a video of cervical ribs which will flesh out some ideas, but for the most part how well the area functions can often be more important. How stiff, tight, strong and how well it's loaded posturally can make all the difference.
Very helpful exercise as I have had this problem for a few years and I never knew to try and adjust it with a tennis ball. Also, noticed that my posture definitely contributes to my problem.
Best of luck with it! Hope the video helps make a difference!
Thank you!!!! Self diagnosed TOS. Your first rib adjustment took away numbness in pinky/ring finger immediately. My range of motion is very improved. I will be practicing this daily.
Amazing to hear John! Glad it had an impact!!
Thank you, i like the reference movement of turning head before and after. I can feel difference in neck and arm range.
I combined yours and another method with band across shoulder.
Good luck with it!
Can Scoliosis cause a elevated first rib? I have cervical curve and a S shaped thoracic and lumbar curve. I went around 20 years with migraines, chronic upper and lower back tension and not able to breathe deeply and pain everywhere. One night I woke up with elbows to hands numb and hands felt like on fire like hot to the touch. A 24 hour nurse help line urged me to go in while another through my told me to do nothing. I got diagnosed by an urgent care person. So are you saying that bilateral is not my first rib? I also have a reflex? tremor with the left hand when doing an open book exercise. I just bought a tens machine to use.
It really depends on the person. Scoliosis may cause a discernible difference right to left but whether it becomes symptomatic may generally have more to do with a persons daily shapes and postures. Hope you’ve since found some relief mate!!
I’ve been treating for 3 weeks now for what was diagnosed as cervical narrowing. My PT has identified elevated first rib. Interested in learning at-home prevention & treatment movements
Great advice mate thanks
Hope it helps mate!
Thanks man
Hope it helps mate!
I wonder how to sequence rehab as I keep retriggering the shoulder and it takes days to recover.. I
Hi Kelly, I hope you’ve since recovered and are feeling fine again. To question, sequencing should start from the middle and work its way out. Generally, focusing on the spine first can really help set other structures up that rely on that spine to function more normally.
Very useful! Battling thoracic outlet syndrome, pec minor syndrome and supraspinatus tendinopathy on a platter of hypermobility and breathing dysfunction. Cheers 👍
Hope this helps go some way to you conquering those symptoms Beth!
Hello. Can you use a golf ball to help more precisely with an elevated rib or tight back, or is a lacrosse ball about the smallest diameter one should use? Thank you.
It's usually personal preference Julie. A golf ball is smaller but also much harder so if there's pain and soreness there it may be counterproductive when trying to free things up. Ultimately it's choosing an object that someone feels is fine to use!
I've been diagnosed with TOS and am waiting to talk to a surgeon.. This is truly the first exercise that has given me hope that surgery might not be necessary. Immediately I got relief (albeit temporarily) from severe shoulder inpingment I've been experiencing for months, and things felt a little looser in my thoracic outlet area. However when I try to position my shoulders a proper posture, things tighten back up again. Do you think that the benefits of this exercise compound over time? Or will you experience the full benefit of the exercise the first time you do it? Regardless thank you so much!
Glad to hear it had an initial impact James! I would expect my patient's benefits to compound over time as long those stiff/tight spots are targeted. Its important for them to keep working hard on good postures to stop those stiff/tight spots from wanting to return!
@@YourWellnessNerd The trouble I'm having is that when I pull my shoulders back into good posture, it feels like something is getting impinged under or behind my clavicle. Do you think that's a sign of another issue? Or more soft tissue that could become mobilized over time? I really appreciate your response by the way.. I've seen multiple PTs and doctors and this is the first thing that has helped even a little bit
@@jameswhyte1145 how are you doing now? Has anything helped?
@@justinroper4220 still in about the same position. However in my situation the MRI showed occlusion or pinching of my arteries on both sides, yet I'm only symptomatic on my right side.. Very strange. The surgeon recommended that as no clotting has occurred yet, if I'm uncomfortable with the idea of surgery I should explore every option in terms of care before committing to surgery. So as of now I just started with a chiropractor who believes my nerves are the root cause because they aren't innervating my low trap, which is putting extreme strain on my upper trap and scalene muscles, therefore pulling up my first ribs and causing the occlusion. He believes it's 100% solvable without surgery so we will see. Sorry for the lengthy response, but I hope it gives you some food for thought if you're in a similar position
@@jameswhyte1145 no I appreciate it! I just had a cervical mri to find where my nerve issues down my arms are coming from. It was negative so now they're sending me to a nerve conduction test. Good luck and let me know how it goes!
daily tight neck, upper traps , rhomboids and scalines then i get headaches that start in back of my head then to the temple and if it gets bad in ends up in my eye then my hole day is shot ,thats what brought me here
Hope the video helped!
Good point about it being depressed rather than elevated - I just watched a video titled 'Scapular height, neck pain "shoulders up by the ears" by MSK Neurology who made a similar argument...do you agree with the video?
Not sure I’ve seen it!
I am an LMT of 17 yrs, since sleeping for a week straight with covid, my 1st rib feels like it shifts in and out of place. Use tennis balls regularly on the floor. Did this exercise against the wall. Felt some release, but now seems as if the rib is able to slide in and out of place easier. 🤦♀️ not quite as painfully as before..but still too much movement. I'm sure traps, pec minor & scalenes are playing a part. Thank you for this exercise..maybe doing this daily will slowly allow the rib to stay still.
Let me know how you go Katherine!
if you guys have tight rotoror cuff muscles this video will help
Will this cure it eventually, or is this a constant maintenance kind of thing?
The cure often involves trying to figure out why things have become stiff and restricted there in the first place. For me, it’s trying to understand which postures and shapes people get into the most drag us out of those classic postures
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It feels like it’s loosed some but then it feels weird at the front of my neck near my clavicle. Still feels better though.
WOW. I've been suffering Thoracic Outlet Syndrome symptoms for months and just from doing the exercise in your video I felt immediate relief! Thank you! I've been doing a lot of middle and lower trap exercises (along with lats, serratus anterior, rhomboids), but should I be focusing on upper traps if my rib is in fact depressed? Thank you so much!
Great to hear Nicole! It's hard to say over the internet as everyone is a little different. Do they all feel comfortable to do?
How do you know if this is coming from t1-5 or it’s the ribcage in the front ?
Hi Stacy, typically things stem from the back and go forward, rather than the front and going back!
Hey in 2018 one day I fell asleep on the arm of my couch, woke up that afternoon before work with the stiffest neck, and I realize now that my first rib was already elevated terribly. Later that night at work I was doing some neck stretches I learned as an athlete, my chin was pressed against my chest and my hands were applying pressure to the back of my head. Midway through lifting my head off my chest, I felt a firm POP in my shoulder and within seconds an excruciating pain in the base of my neck ran through my shoulder and down my right arm! I realize now that my first rib popped out clean from my spine and still isn't completely back in place. I found some chiropractors that sucked over the years, I learned the technique they would do to adjust my neck and I'm getting really good at doing it myself, but it feels like the rib is sitting on the spot where it connects to my spine. I'm trying to figure out which technique I can do myself to pop it back in. Resuming the video now at 529
could it be because of sleeping on the stomach or with hands overhead. because I've been sleeping like this for a while and i started noticing that the first rib on my right side is sticking out more and it hurts time to time.
Any suggestions on this for a hypermobile person?
I find those who are hypermobile may also some adjacent stiff spots that get missed as many don't look for them. Good posture is always important and working strength and control are general things I get my patients to focus on.
Any interesting exercises for freeing up the anterior scalene? I can see on my right side the anterior scalene clearly protruding and stiff compared to the left
From what I find clinically, scalene tightness closely relates to stiffness and dysfunction in the neck joints they attach to. The muscle tightness can be a way to help support that dysfunction. Obviously its important to have someone assess your neck to find those areas. If that were to be true, I would treat those neck joints, massage those scalenes, and then have my patients use a ball at home to continue freeing those joints up at the back.
@@YourWellnessNerd awesome. Thanks for the videos they are helpful, I like how you go into detail about how we should think about our bones positioning, muscle tightness, etc!
@@Bigbadmelv Appreciate it!
@@YourWellnessNerd I guess my next question is, is there anything I can do at home to help with the neck joints? Would you recommend a DPT or a chiro for something like that? Thanks!
@@Bigbadmelv No worries! I'm probably biased but a PT will be able to do it for you! Here's how you can do it yourself: ua-cam.com/video/UfF7_QYBhks/v-deo.html