“How can I adjust my upper back at home?”
I am a 29 year old male. I want to know how can I adjust my middle back at home?
7 Answers
Don't
You cannot properly.
I haven’t found a way.
You really cannot re-create a Chiropractic adjustment at home. If you mid back is tight and not injured you can try laying on a foam roller to ease the muscular tension. After that, try to stretch your mid back by squaring up to the left side of a door frame, grasping that side with left hand over right and leaning back for 10-15 seconds and the repeat on the right side with right hand over left. Repeat the stretch 3-4 times, wait an hour and do the sequence again 2-3 times per day. These are suggestions to try until you can be treated by a Chiropractor.
The most simple answer is don't. You can do stretching exercises but self adjusting will cause harm by over stretching ligaments and possibly more harmful things to your spine
Just don't. If you hurt yourself, you'll need to go see a chiropractor. If you feel like you need an adjustment, go see a chiropractor who will take a thorough history and do a comprehensive examination to make sure there are not other more serious health concerns.
It is not possible to adjust your own spine with specificity and safety. What you can do at home is increase your thoracic mobility. You can find countless videos on YouTube showing demonstrations of the best Thoracic Mobility exercises.
