If you are stretching a certain way, you may hear a popping sound.If you have been having chest pains, this can sometimes be accompanied by a feeling of relief.If you want to try to crack your sternum, there are stretches you can do.You should see a doctor if you have persistent chest pain or if the popping is accompanied by severe pain, as that could be indicative of a more serious issue.
Step 1: For a simple stretch, push your elbows back.
Stand with your feet shoulder-width apart.To stretch your rib cage area, bend your arms at the elbows and push your chest forward.Move your shoulders and elbows back at the same time as you move your chest forward.This movement may cause your sternum to crack.Imagine touching your elbow behind your back.You should be aiming for that movement.
Step 2: If your sternum isn't cracked, twist your torso side to side.
Bring your arms up so they are almost even with your shoulders.Keep your feet, knees, and hips in place by twisting your torso to the left.You should twist all the way to the right.When your sternum pops, repeat this process about 4 or 5 times.The movement will help open your chest.Even if you don't hear a pop, stretching will give you some pain relief.You can either do this while standing or sitting down.
Step 3: A doorway stretch is an easy variation on a twist.
With your forearm pressed against a door frame, hold one of your elbows at a 90 angle from your body.You can increase resistance by rotating your torso away from the door frame by pressing in with your forearm.If you hear a pop in your chest, hold the stretch for a few seconds.If you feel a sensation in your chest, shoulders, or back, stop doing this stretch.
Step 4: You can practice the cat-cow pose with yoga.
With your palms under your shoulders and knees lined up with your hips, kneel on all fours.Your back hunches like a hissing cat when you look at the floor near your feet.If you want to make your back sway as you look up to the ceiling, you need to stretch in this position for a few seconds.Relax after holding this stretch for several seconds.The exercise should be repeated about 3 times.When you move into the cow position, your sternum may crack.
Step 5: While lying down, try a bridge stretch to pop your sternum.
If you want your feet to be flat on the floor, lie on your back on an exercise mat or carpet.Push your hips up into the air as you lift.Relax and lower yourself to the ground after holding the pose for a few seconds.Since your shoulders stay on the ground, this exercise can stretch your sternum, which can cause it to crack.
Step 6: Don't attempt to crack your sternum more than once a day.
Limit cracking your sternum to one time a day at the most, while stretching daily is a good idea.Just like with any other joint, cracking it too often can lead to hypermobility, which means the joint will extend past where it should naturally.It can lead to ongoing pain issues and make you more vulnerable to injury in that area.
Step 7: You can breathe through your nose.
A deep breath can expand your torso.Start sitting or lying down.Pull in as much air as you can when you breathe in.As you exhale, try to count to 4 or 8 in your head.It's fine if you can't breathe through your nose.
Step 8: To feel the use of your diaphragm, place your hand on your stomach.
Your belly will move, rather than your chest, when you breathe through your diaphragm.By resting your hand on your stomach, you will be able to see if you are breathing deeply enough.The expanding movement may pop your sternum for you.
Step 9: You can exhale through your mouth.
Take a deep breath and draw in the air.Take more time to exhale your breath than you did to inhale.If you need to, count in your head.
Step 10: For a short time, repeat the process.
Even if you don't pop your sternum, deep breathing is still a great way to relax.For 1-2 minutes, try to breathe in and out this way.Relax your neck and shoulders as you breathe.Try to let go of the tension you're holding there.
Step 11: If you have ongoing muscle pain, see a doctor or Chiropractor.
It is a good idea to get a medical evaluation if you are experiencing long-term swelling.It's best to be safe, even if it is something minor.Your doctor can help you determine if your posture, sleeping position, or exercise habits are making you uncomfortable.
Step 12: If you have chest pain, go to a doctor right away.
Cardiovascular problems can look like muscle pain.If you feel pressure, fullness, or tightness in your chest, you should make an appointment with your doctor as soon as possible or go in for emergency medical care if the pain is severe.A burning or crushing feeling in your chest is one of the signs of cardiovascular issues that you need to be aware of.
Step 13: If the pop is accompanied by pain, call for emergency medical help.
It could be a sign of an injury if you feel pain after hearing a pop.There may be some swelling in your chest area.Get emergency medical care as soon as possible.You could make the injury worse if you don't seek medical help.