YOGA FOR COSTOCHONDRITIS CHEST / RIB PAIN
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- Опубліковано 25 вер 2017
- ✮ YOGA FOR COSTOCHONDRITIS ✮
Today's video is another viewer request, and the poses we will be doing are specifically for the upper body to help with pain caused by costochondritis.
Costochondritis is chest pain caused by inflammation, typically at the junction where the ribs connect to the sternum. It is a common complaint in patients with fibromyalgia, but it can also be a problem for people with other illnesses, people who have experienced physical trauma, or for otherwise healthy people as well.
Chest pain can be caused by many different things, so it's important to find out what's going on. If you think you may be experiencing Costochondritis, be sure to talk to your doctor about it. The severity and the root cause of your Costochondritis will determine whether or not you should engage in physical activity.
The poses in this video are super gentle, but if any of the them exacerbate your pain, please make modifications or omit the pose. These poses should help to reduce pain and prevent flare ups by improving mobility in the rib cage, but you may need to incorporate other therapies as well, such as using ice packs or trying anti-inflammatory herbs like turmeric. Again, please talk to your doctor first. And always always listen to your body.
Props needed: bolster or foam roller
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ABOUT ME + SLEEPY SANTOSHA
Hi! My name is Rachel. I am the creator of Sleepy Santosha. I am a certified yoga instructor who specializes in yoga for chronic illness. Although I hold two teaching certifications, the classes I teach are largely inspired by my own firsthand experiences with chronic illness and my personal yoga practice.
Because I know what it is like to live with chronic illness, I am able to create yoga classes that intuitively support the needs of someone who is experiencing chronic pain, fatigue, brain fog, etc. and many of my classes can be practiced in bed. If the practice in this video didn't suit your needs, be sure to check out the other yoga classes on my channel. I try to provide a variety of intensity levels.
DISCLAIMER:
The information and practices on this website are not meant to diagnose, treat or cure any illness and and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. By participating in these practices, you acknowledge this risk and release Sleepy Santosha and Rachel Marie White from any liability. You are responsible for your own body's well being. Please consult with your physician prior to beginning exercise.
This description may include affiliate links, which means that if you click on any of the product links, I will receive a small commission at no additional cost to you. I only ever recommend products I believe in. This is a great way for me to earn extra income for Sleepy Santosha so I can keep creating free yoga videos for chronic illness warriors all over the world. Thanks for your support!
Music by Kevin Macleod www.incompetech.com - Розваги
I’m 16 and I got diagnosed with costochondritis today, and I’ve been really scared I keep thinking I be having a heart attack but the doctors told me my vitals are very healthy, at times my chest feels really tight and sometimes hard to get enough oxygen, I just did the yoga poses from this video and it helped me calm down. I hope everyone who’s is suffering from this cures fast. No one should go through any pain inducing illness. Stay safe y’all. ❤️
ツAyeSevenn I’ve had it for twenty years it sucks especially when you start freaking out and have to go to the hospital, try a regular morning yoga too, they all help to calm ya down
How is your costochondritis now? What helped it? I just got diagnosed and I'm in so much pain
I'm 3 years and counting and I'm twenties. It's excruciating. Hope your pain goes away soon.
@@jeremykovaciny2578 20 ? Wow.
Choy How Are You Doing?
I've been suffering from seemingly unexplainable rib cage pain for a very long time now, it was so bad tonight, but, genuinely, these stretches helped so much, it's a lot more manageable than it was 15 minutes ago, thank you for this
I am so glad that I found this video. I have been suffering from rib cage/pec muscle pain for the last 8 months and have had numerous scans, medications, physio sessions, acupuncture, you name it. Nothing has worked and no doctor could seem to figure out my issue and it has been ruining my life. It appeared to come from sitting at my desk working from home during lockdown and not moving/bad posture but no one could help me correct it. Out of desperation, I tried to google treatments myself and came across this video. Within the first day I felt better than I had done in the whole 8 months prior. I literally couldn't believe it. I now do this video twice a day and I am on my way to being at full health again and able to return to sport and exercise. Thank you Rachel!
How can i connect with you?
Hi there! How are you doing now? Our symptoms sound very similar. Mine started about 3 1/2 months ago. Dull ache, sometimes sharp pain, on left pec. and flare ups in chest and rear ribs. I did acupuncture, exams, scans etc but no relief and no one could give me answers or solutions. This exercise seems to give me some relief as well. I also just got the backpod by Steve August and started using it today.
@@mogunn01is u r issue resolved
Holaaa
I’ve been dealing with this for 8 months and I feel about the same, lost my job because I couldn’t lift anything and it’s just been hell trying to do anything at all. I’m at a loss because nothing is helping me at all, I’m starting to lose hope. How are you doing now?
Ur such an angel, I was literally in bed crying bc my chest felt so heavy and I couldn’t breathe, so Glad I found this video, I will be doing this every night before bed
Are you now breathing normally? This is my problem too
Lord Alvin Resurreccion yes it’s getting better, try looking on Reddit it’s a whole community!
@@fangirl4913 what do you do to get better in breathing? This is still my problem
@@lordalvinresurreccion3130 me for my breathing problem i go walk talk to friend not think about it...
Thank you so much! This took away the majority of my pain and helped me sink into a more relaxed state. I appreciate you!
Thank you so much for the practice, I still have rib pain in the mid-right but I felt an immediate relief after trying these for the first time ❤️
Hi. I really like your video and I'll be referring patients to it. May I suggest an optional extra, though?
I completely agree with your stretches, and it's good to see someone else who sees costo as essentially a rib tightness problem, and not a mysterious inflammation that you have to somehow try to disappear with medications, natural or otherwise.
However in my experience, if the rib joints around the back where the ribs hinge onto your spine are TOO tight, then way before these will start to loosen up with stretching, the already strained joints where your ribs join onto your breastbone will just strain more. (That's what the cause of costo is - the posterior rib joints frozen so the more delicate breastbone rib joints work excessively to compensate, and strain and inflame.) So the way past this is specific freeing up of the posterior rib joints first, then later on the full stretches as you've described.
I'm the New Zealand physio who has a couple of UA-cam videos on fixing costochondritis and Tietze's Syndrome - links are ua-cam.com/video/uvJbQFDeyOk/v-deo.html and ua-cam.com/video/r7ve6nNVdWc/v-deo.html If you have patients whose costo clears with just your stretches, then excellent. However if it's not, or it's stirring up with just the stretches, then I'd just add in our specific freeing up of the posterior rib hinges first, and go back to your stretches after that.
Cheers, Steve August.
Steve NZ Physio the Backpod has been an awesome part of my recovery and loosening up the back prior to stretching or exercising. Using the Backpod every day almost always results in a popping, loosening of the sternum area.
Steve NZ Physio omg yes! It's the back ones that are so gridlocked and even make it hard to breathe sometimes. They usually get worse with yoga. Anything that engages them causes more cramping. No one has understood what I'm talking about until I read your comment. I'll Have to check out your videos. Thanks!
I notice she didn't like your comment....Thats hubris for ya.
I already watched your video sir.. and I searched it on amazon. But it looks like expensive for me(25000 indian rupee)... so i dropped the plan because I already spend more than 10000 indian rupee.... for this pain....
@@harigovindjr7867 That's ridiculous. Someone's trying to scam you. The Backpods don't cost anything like that. Our only official sellers are on the Backpod's Buy page - www.bodystance.co.nz/buy-nowwww.bodystance.co.nz/buy-now
If you've already spent 10,000 rupees on treatments that haven't worked, that's nothing to do with the Backpod.
This was my third time with you and I am very happy that I stumbled on your yoga lesson for costochondritis. It's the best one I've used. 👍👍💯💯
I love this video.! I've been suffering with rib pain for a while now. Doctors can't figure it out. This video is very helpful. I actually gave myself permission to feel my pain instead of my norm (trying to avoid in my busy schedule). Thank you so much!
This is really helping with my costochondritis pain. I really love the bolster stretch. Thank you.
I am also having a tight and achi teast for some days and my upper back also have pain does i have costochondritis
I love your videos. They are exactly what I've been looking for in my yoga practice, especially during a flare up. Thank you!
Thanks for the video. My pain is lasting for months now and very intense at times. I am doing exercises only for some weeks now as it has taken long time to have this diagnosis. I hope this goes some day it is affecting to my emotional wellbeing a lot!
What a lovely yoga session- thank you so much😁 This definitely gave me relief- I've found heat packs have worked wonders also.
I was diagnosed with this a couple of days ago and wow is it painful! Thank you for your video!
Really helpful! Having costochondritis feels like such a weird and random disorder and it is so hard to convey to others what it feels like. When I was first diagnosed I thought I was having a heart attack because of all the symptoms, including arm pain. After many tests, the doctor told me I had this! I've had it for two weeks now, the pain tends to lessen and then heighten...especially if I do to much movement or physical activity (I haven't exercised in order to avoid further damage). For someone who normally exercises 6-7 times a week...I have felt so frustrated :( I have resorted to restorative yoga and finding your video has really helped too! Thank you! I hope any other sufferers out there find comfort in these stretches :D
Chloe Rose Oh wow! I can imagine that would have been very scary! I’m glad you were able to get the proper diagnosis. That is always half the battle! 💪🏼💕
I have the same condition. I have stopped going to gym and doing any sort of exercise but it's of no use. I have lost my fitness completely, I loved to workout, lifted heavy weights too. I was thinking of rejoining the gym but the pain was back again more sharp than before due to constant sneezing. I'm thinking of doing yoga from tomorrow. Hope this video helps.
Chloe Rose sounds like me in use to working out now I feel like I can't it sucks
Rahul Shenoy sorry that sucks ,the pain for me went away but the inflammation in the cartilage seems to still be on the right side
the same happend to me after working out one day i thought i was having a heart attack and made my dad take me to the hospital around midnight since the horrible pain did not go away. Then i was diagnosed with costo and the doctor told me it was because of working out and not warming up enough and also because of my bad eating habits . So its super important to fill up on protein when working out and a good diet!
This was so helpful and relaxing. I love your soothing energy. Keep it up x
Loving thins video, thanks so much for sharing! That’s the first one I’ve seen of yours and it was such a lovely (and not too long) experience back into the moment
Thank you for this video! It has helped me so much in my journey through long-covid. I have experienced costochondritis since the onset of the initial illness in December. Costochondritis has exacerbated my asthma. Thank you again for giving me a way back to a "normal" life.
Thank you for this wonderful practice. I am seeing my Chiro for adjustments, too and this practice is very helpful for my issues.
I'm 19 and have been suffering from costochondritis for the past 4 years now. Reading all these positive comments from other sufferers and specialists has really made me quite excited about trying this out. Any advice/tips are welcome!
Did you tried it ? How're you doing now ? I'm also 19 it hurts like hell when I press at that area 😥 ! Hope you get your way out from it
Thank you - I’m asthmatic the bolster stretch really helps. I also had a double mastectomy in Dec and this stretch really helps me in recovering, with a healthy spine. I had both caesarean with my sons and I still feel the epidural injections throughout my spine when I have woman monthly’s. The bolster stretch is the best. Thank you x
Thank u soooo much ur just my saviour I felt so relaxed after doing these I don't have words stay blessed and happy 😊
Instant release of tension, lying over the foam roller! Thank you so much!
Yeah, seriously...i got an injury in ribs while practicing martial arts, now it has been magically disappeared, awesome stretch indeed
Started feeling the effects of costo a few days ago until it became unbearable. I was really scared it was something to do with my organs. Seeing as I didn'[t have any of the other effects of organ problems I figured it was costo.
Started researching costo and all I saw was bad things about how people have had it on and off for years and doctors can't do anything except treat the massive pain.
Once I did more research and saw that the real problem was from bad posture, sleeping wrong and maybe bad diet, I was able to start finding real solutions.
Did these stretches last night and worked on a sleep position that expanded my chest and all day I have been stretching my chest from sitting or standing position.
I can finally breath normally.
I can actually function now.
Coughing and laughing still hurt but I think that will go away soon too.
Next will be taking on a heavy routine of more yoga for costo.
Thank you so much.
Costo is horrible when it's in full effect.
Im having breathing difficulty. Can you advise?
Thanks for the story. For me my only problems is when its time to sleep. My mom showed me some exercises. The worst thing is not seeing any progress but now im sure that by doing this, i will see some soon.
Please tell me you are all better now
Thank you so much! Diagnosed a couple of days ago after horrendous pain in the left rib starting over a fortnight ago. A great sequence, thank you ✌
Thank you for this video! I am so excited as this is the 50th anniversary since my childhood open heart surgery and notice a bit of restriction in my chest. Special stretching for the rib cage and sternum may be just the ticket for me!
ua-cam.com/video/Y7QfH1ryzBA/v-deo.html Watch all the videos and research her husband
Thank you so much for this video🙏 I’ve been experiencing upper back pain/rib pain in my right side for a while now and I’ve been thinking of the solution.. this video really helped me a lot. Thanks and God bless 🙏
Thank you for this treatment.. i will apply this to reduce the pain of my costochondritis..i wish ti be fine..thx
First two exercises made the pain suddenly vanish. They're helpful. Even third one. Stretching by lying down in fourth exercises kind off brought pain back a little. I will concentrate more on first two. Thanks aa lot!
Really liked the bolster stretch. Its so relaxing. Thanks.
Thank you SO much for this! ❤️ I'm truly grateful!
This practice felt so good. Loved it. 🙏🏻❤️
+Audrey Bacchus Yay! I'm so glad ☺️💖
Perfect timing Rachel! This bothers me on and off but especially going into winter and throughout winter it bothers me. Thank you so much for listening to our requests! :-)
Jackie H My pleasure! I love getting requests! It means I don't have to try hard to think of ideas of videos to make 😅
Omgeeee I was diagnosed last winter and it flared up yesterday
I love your yoga video. you have a wonderful relaxing voice and I will continue to watch you everyday. I look forward to more yoga asanas from you. I am suffering from slipping rib syndrome as well as well I think costochondritis (as I have fibromyalgia) is a possibility and I will be calling my doctor about this. Thank you so much.
this really helped. I was suggested to watch and do this from a best friend and cuz i am in so much pain in the left side in the middle of my rib cage this video really helped.
Chris Harris
Wonderful practice! Thank you so much!!
Watched all types of chosto videos nothing helped me yet !! Your video and excercise looks helpfull. Staying positive and on my way to start practicing !
(8 months long pain ) 😑
Hope everybody who is suffering may get to reach on your video !!
Thank you :)
Bless your heart! 8 months is such a long time to be in pain 😔 I hope this will help you achieve some relief ❤️
Are u relified from ur pain. Can you share u number I do have same problem
How many days it took to
Fit enough to work out?
Do u still have costochondritis? I've had it now for 10 months now
@@gotemcoach2346 no mine is cured and now I lift 40kg dumbbells for chest workout ! Powerlifting!
All I did was swimming everyday for 45min
I do not have costochondritis, but my ribs hurts often and this is very relaxing for body and also for my mind. Thanks a lot.
I have Tietze syndrome and basically have been in constant pain for years. I'm someone always on the move and this actually helped me alot with managing my pain. I've actually gotten relief. Thank you.
Do you have popping sounds Inthe centre of chest
This was great yoga... With self compassion practice 😍😍😍💕💕💞.. Thank you so much... 🙏
I love it, I was in pain and I did ones and help me a lot! I’m going to do it everyday!Thanks
Helped my pain so much! Thank you
This is my first time here and finally found a video to help me with my rib cage problem this is the 2nd time I’ve gotten it my first was in February of this year so scary and thanks for this video ❤️
It felt so good. Thank you
The cactus arms ~ bolster stretch REALLY helps so much!
I also suffer in costochondritis and it's really help me this yoga to my chest pain ..thank you I do this twice a day 🙏🙂
Thank your voice is awesome and so relaxing tried few but I did not have good props but it did gave me relaxation a bit 😊
Thanks for the video 🙏🏻
I have been diagnosed with costrochondritis for more than 3 years, In my opinion the more you sit or lie in poor posture more will be the pain . I experienced comparatively lower pain while exercising, gyming and skipping rather than sitting idle .
Hello can I ask you in what country you are and what doctor diagnosed that;
I usually suffer from this pain after practicing Plough Pose and Shoulder Stand :(
Just did what all you demonstrated in video.
Thanks
🤔
Very Helpful and Relaxing
this video really helpful.. thank you
Thank you for this video! It really helped with my costo flare x
God bless you this video means so much to me. I dealt with it for weeks now and do not like taking anti-flamitory pills. yuck but these exercises help me so much. I have a question why does it hurt when I am resting in bed at night do I need to sleep on my side.
Thank you that's really helpful and restful
It was really helpful. Thank u! 😊
Thank you so much. I haven’t been properly diagnosed but from what I’ve read, this is my problem. Yoga is an amazing tool that I believe in and I thank you so much for this video!
Is your issue resolved
Thank you so much my chest feel a lot better
Thank you for making this video. I suffer from Asthma Copd and when I get an infection. I start to cough and that causes inflammation and swelling triggering my Costochondritis pain.
thank u so much, i can finally breathe without pain in my ribs! ✨
It was amazing 😊
I feel so sleepy Santosha right now
I'm inspired by your yoga perception.. keep uploading 😂🎉❤
Wow the feel your pain as a passenger really got to me 💯
Thank u very much
Thanksssss!
This is amazing, thank you so much! Could I ask you to please do a yoga routine for BPPV sufferers too? I used to do yoga daily for years until BPPV hit me (and many other fellow yogis), so I had to give it up. I have been missing it insanely, though. There are just no comprehensive BPPV-friendly routines (20-30min) out there. By that I mean no downward facing dog and other inversions. It would mean the world if you did it! Thanks and much love
dekikkerfan Thanks for the suggestion! I will add it to my list! ☺️💖
Oh, you rock! Thanks xx
I love that bolster! Where did you get it? 😊
I have a rare disease of my esophagus and although it is paralyzed, it causes severe chest spasms. This practice really helped lessen the pain of a flare. Thank you🥺❤️❤️
This was nice
Thank you for this video. It helped relieve my costo within two days...I had been suffering with terrible pain for weeks and this video was the only thing that provided longterm relief. I now come back to it if I have a cold/cough, to do some preventative pain relief. Thank again!
Thank you so much for this it was exactly what my chest needed and it feels so much more free and less painful thank you 🙏
This is Awesome
Finally I took deep breath with out pain with the bolster.
My pain is in the left side I can take deep breath but hurts in the left side and in my shoulder line.
Can anyone relate to this.
Yeah
Radiates to my left shoulder too
Is your pain relieved
@@aravindk4060 yes it did
I'm suffering form 12 years but no disease diagnosis in any test.No relief from any kind of medicine.
Very relaxing
The breathing exercises (sitting cow/cat) are very good but I found that I have to be careful with spinal twists due to the tenderness around chest area. In my case, costocondritis was the result of tightness on the back ribs (because of bouldering and rock climbing.) This tightness put strain on the delicate cartilage of the front ribs (near sternum.) What I did to make it better was laying on my back, using a lacrosse ball on the tight muscles on sides of the upper spine while I carefully rotating my spine and moving my arms in circles. I did not want to overdo so I did did for less than a minute and the relief was immediate. Physical therapist on this thread (Steve) suggests something similar using a contraption that looks like half a football. That is what gave me the idea. Just yesterday in my yoga class, we did Ardha Matsyendrasana twist and I believe that had made the pain worse.
Hello what doctor diagnosed costo;what country you are;
Excellent session! You break things down and open in such a enlightening way!
Omg i think i get this! I have fibro and sometimes if i twist my body ill get a sharp stabbing pain under my ribs at the side. I have to wiggle about for a bout 10 seconds then it goes. I thought it was just fibro and being unfit. I will try this yoga thanks. Also probably should mention it to doctor along with about 12 other things lol. Xx
albino hedgehog Yep! Totally common in people with fibro! And totally not your fault ☺️💕
Sleepy Santosha Thanks! 🖒☺
Excellent
This trips help me alot thanks u mam
this video really helped me! the pain in my ribs has softened a bit! although, i might have to search for yoga for headaches now, since when i got up i banged my head to the closet haha!
This works. I have severe rib and back pain nothing works and this helped me to some extent.
Hi, I really like this video and find it helpful. What branch or branches of yoga is this recording based on?
Thanks
very nice postures
Nice video I hope this help me thnx
Thank you soo much dear....love from india.....
Excellence,merci
I have this all day everyday even when I sleep. When I wake up sometimes I feel needles dragging downwards from the front of my chest wall to my ribs. In and out of doctors past year and a half and they always say it's "anxiety" when most the times im just trying to relax. I get very lightheaded, at times I legit feel my heart skipping a beat and feel as if my eyes are about to roll back (happened once when I was with my gf but i didnt faint). When said pains are active I try to take a deep breath, again the pain worsens. Throughout the days now I just lay in bed or just sit all day and wait for the pain to come, I can sense it coming in and anticipating it. Im scared to workout, skateboard, any physical activity because if I twist a certain way I feel like Im gonna get the pains again... I cant enjoy shit and im just tired.
Same bro
@@chiragnabiyal do you have breathing difficulty?
I CANT REALLY SAY. I DO BUT SOMETIMES I FEEL IT's JUST ME WHO KEEP ON THINKING THAT I'M LOSING BREATH WHILST I'M NOT. IDK
@Esther B Is it confirmed? The costochondritis?
Same :(, it hurts me almost 2 years, doctors had several wrong diagnosis, treated it wrongly and wasted a lot of time, while they still aren't 100% sure, most likely its costochondritis. Tried even several chiropractics.. I am so annoyed living like this, I will give my everything to exercise it in many ways till I fix it!!!
Think mine came from a brutal workout with push ups the tenderness gone but the inflammation still there it's been almost two weeks
I just now consult doctor ang watching your vedios to relieef i gekt good its relax trmow again see u
This has been a challenge for me, doctors kept saying Im ok based on the test, like ecg , xray, and blood test, I went back did the same test all clear, I was diagnosed with costo, and they said my axienty is making is worst, test says Im ok bu I'm really not and it's been 5 months now, currently suffering right now, to rewatch this and the same time divert my attention from the pain, guys if there are practices that worked for you please let me know, thanks
Is there any other video that I can watch too for costochondritis
Namaste and tank you
God 🙏🙏 bless you ❤️
How I recover my sternum injury please make video on it and exercises please
Agreed. Would love a video on this. It's rare to find help w recovery from a broken sternum 😪
It made a big difference I swear with tightness n breathing
I broke two ribs at a pole dance class and my sternum seems more painful than the break site! The pelvic rotations made me crackle and pop and I feel a load better
I bet there’s a ton of costochondritis out there too much cell phone use thanks for the video
Thank you madam
I am 18 years old and feeling uncomfortable in sturnum pain it's nearly about from 1 year now mostly of time sturnum pop up when am moving ..... Am really worried bcz I also feel shy to tell this problem to my family or doing this type of exercise bcz it's time taken suggest me a simple exercise which other also not observe
Can you say what stuffign this bolster is made of and what weight. there seems to be many different sort son line. I'm a heavy lady so need one to give me a enough support to do your fish.
How many days we have to do??