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Shoulder Pain
Extend it out and do the dead hang – The Star Online

Pull-ups are more attainable for certain people than for others.
Myself, I belong to the “others” category.
Now I’m able grasp the bar and hold it for a good portion of the time without any difficulty.
I’ve even managed to perform some intermediate moves on the trapeze that fly (the swinging momentum is helpful) however I’m unable to get my body to a higher level.
My height makes me a disadvantage in that, unlike those with longer arms as I have greater distance (and for certain people also, more mass) for pulling than a smaller one regardless of whether we’re similar in height.
If you’re on the playground, observe how children who are boys and girls can effortlessly swing from those monkey bars.
Adults who attempt to learn, generally give up before reaching the midpoint, saying it’s too challenging.
Are you skeptical? Do it yourself.
Nowadays children are engaged in all the play, and adults are in the back in their cell phones, texting, snapping pictures or sharing videos of their children.
As we age as we age, our shoulders lose mobility, as do our grip strength. This means that even a basic dead hang that involves holding onto a bar and letting your body hang without feet on the ground could result in sore muscles.
A solid grip is essential for many things like opening bottles or jar, climbing rocks, etc.
Sometimes, I struggle to open the mineral water bottle using the left side of my hand (like the majority of people, I’m right-handed)!
In a study from 2018 that was published in The BMJ researchers discovered that grip strength is a predictor of your general fitness, strength and mobility as well as the risk of developing heart disease.
As you get older the stronger your grip is, the more likely you’ll be to fight off certain diseases such as cancer.
The research has also found that grip strength could be an effective overall marker of getting older.
In Norway For instance, research has shown that the strength of grips of people who are who are in their 80s and 90s could indicate the likelihood of each individual making it to 100 – but this is a turbulent time I’m not sure who would like to live to be 100.
Arms above head
In reality, we rarely reach our arms above our heads in the daytime unless we’re reaching out to grab something from the shelves.
We’re probably slouched on the computer during work or on our leisure time.
We may put on the top of a dress or blouse over the head, and then take it off at the end of the day, but this rarely allows the shoulder joints to experience their entire range of motion.
In the absence of movement and a lack of flexibility, muscles that surround the shoulders and the upper back start to tighten and eventually, they lose their flexibility.
Dead hangs are an easy, low-cost method to stretch those muscles.
Don’t worry whether you can’t do the pull-up. Instead, you should work to do the dead hanging instead since it can strengthen many muscles such as i.e. the upper back shoulder, shoulders, forearms, the core wrists, hands and hands and provides many other advantages too.
American Orthopaedic specialist Dr John Kirsch identified through his own experiences in that shoulder pain is often incorrectly diagnosed. He then, after 25 years of study and writing, he published Shoulder Pain? The Solution and Prevention.
The self-help manual which is now on its fifth edition offers simple exercises for the shoulder to combat and prevent rotator-cuff impingement syndrome, tears as well as frozen shoulders.
One of his exercises is dead hanging.
Dr. Kirsch himself was a victim of shoulder impingement syndrome , and he realized that surgery did not produce effective outcomes.
He tried hanging on a bar for a couple of minutes each day. And voila! within a couple of months, the pain went away.
Patients with similar problems to attempt using the hang dead instead of under the knife. they all were pleased with the results.
Dead hangs are great to stretch the upper body as well as releasing tension in the hips.
I do it to stretch my muscles after a workout However, you can perform it prior to exercise particularly if you’ve been all day sitting.
You’ll be surprised by the fact that you’ll be able to breathe when the airway is opened.
In addition the dead hang relaxes and extends it. It also stretches spine, i.e. spinal traction , similar to the technique used at the inversion table in the chiropractic office if you suffer from lower back discomfort.
How do I hang
Here’s how:
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Find the right bar strong enough to hold your weight.
If you’re not a gym member the local playground or playground is the most suitable choice.
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The grip you use should have shoulder width, or slightly wider than shoulder width away, with your palms in a straight line This is the traditional grip.
If you’re not able to get to the bar from a distance, place it on an empty box or a flat bench.
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Keep your arms and legs straight, with your core engaged, and your buttocks stretched.
Let your body sink as your shoulders are raised to your ears.
If the bar isn’t high enough lower your knees, then bend them and let your arms slowly carry the weight of your body, ensuring that your feet remain on the ground.
- Once you’re comfortable, lift your foot off of the ground or get off the box.
- Keep a firm grip on the bar. Keep your grip tight on the.
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Stay as tight as you can , and then enjoy the feeling before letting your grip go.
At first you might not be able to go beyond five or 10 seconds, and that’s right.
The instructions above are for the dead hang in which you don’t need to think about what you’re doing.
Once you’ve got this down after which you’ll be able to go on towards the dead hanging.
The distinction is that you pull back the shoulder blades, which brings the shoulders downwards away from your ears.
Since the active dead hang makes the muscles more intensely, you’ll be able to remain in the position for long.
Take it slow in case you already have a wrist or shoulder injury or ask for approval from your physician before beginning.
Pay attention to your body, and stop in the event of discomfort or pain.
Types of grips and the bar’s circumference
Once you’ve mastered the art of the grip you are used to You can experiment with different hand grips, for example the supine grip, where your palms are facing toward your face (like when you do chin-ups).
This grip is a great exercise for your triceps.
A grip that is wider than your shoulders gives you more stretch of the latissimus dorsi muscle. It is the broad flat muscle that runs the length of the lower and middle back as well as the “V” form you notice in men who are well-built.
A narrow grip is focused more on shoulders and arms.
In addition is the diameter of the bar must be in the right place for a proper grasp, i.e. your fingers need to wrap completely all around.
The most common pull-up bar measurement is around 1.25-1.75 inches (3.18-4.45cm) that is suitable for the majority of adult hands.
Based on the hand size, you might require a larger or smaller diameter to grip.
A larger diameter and smoother surface makes it more difficult to grasp.
So , go out and look for a bar, and hang for 10 seconds, moving gradually to take a minute.
Repeat this process a few times per week and you’ll observe a difference.
You might even feel taller.
Revathi Murugappan, a fitness coach who strives to fight gravity . She dances to express her creativity and feed her soul. For more information, email [email protected]. The information within this article is provided for general informational purpose only. The Starnor the author the Starnor the author provides any representation or warranty regarding reliability, accuracy, fullness or any other guarantees in relation to the content. The Star and the author do not assume any liability for any loss in property damage or personal injury resulting in direct or indirect way due to reliance on the information.

We understand how important it is to choose a chiropractor that is right for you. It is our belief that educating our patients is a very important part of the success we see in our offices.
Shoulder Pain
If You’re Not Sleeping In These Two Positions, A Chiropractor Says You Need To Change That | Sleepopolis
Sleeping positions vary from person to person depending on what’s most comfortable for you and what you’re used to. However, a sleep expert on TikTok suggested you should just be sleeping in one of two specific positions to get the best sleep.
In a TikTok video that, as of publication, has earned over 2 million views, the Levitex Chief Sleep Posture Expert, James Leinhardt, explains which two sleeping positions you should be in when drifting away to sleep. (1)
He starts the video by showing the sleeping position known as “the soldier.” He points to a diagram that shows a figure laying on his back. But there is a twist. There is a pillow underneath the figure’s knees.
“If you pop a pillow underneath your knees you’ll find that you slightly tilt your pelvis and more of your back is now touching the bed,” he said in the TikTok.
With this, he said the pillow makes a huge difference because your body will be better supported.
The next sleeping position he suggests is the “the dreamer,” which involves sleeping on your side. He said that clinical research supports that when you sleep on your side, you put the least amount of tension on your spine.
The pillow serves a dual purpose, not only in the initial sleeping position but also in the “dreamer” stance. In this position, the pillow is positioned between the knees and ankles, providing support to the left leg and reducing the pressure on it.
Adopting a side-sleeping position is also beneficial according to Leinhardt, as it guarantees proper alignment of all body segments, creating an even stack.
“You want your ears, your hips, your shoulders, your hips, your knees, your ankles all stacked on top of each other,” he said.
Wait, what about the stomach sleepers? Leinhardt unfortunately doesn’t add that position to his list of best sleeping positions.
One user definitely was not too happy about this, posting, “The clinical reason is I physically can’t sleep unless I’m on my stomach.”
Other users expressed their fear of the sleep demon coming their way when they sleep on their back. One user said “The sleep demon comes when I lie on my back,” and another commented, “My sleep demon said no, sorry.”
So, are these two extremely specific sleep positions that include the help of a pillow recommended by the experts? Let’s see!
Another Chiropractor Weighs In
Looking to try the “dreamer” or “soldier” sleep position? We wanted to speak with someone who truly knows if these positions are worth the try.
We spoke with Dr. Sherry McAllister, DC, M.S. (Ed) CCSP, and the president of the Foundation for Chiropractic Progress.
Dr. McAllister said the first sleeping position, the “soldier,” can truly help alleviate any tension or pain you might have on your body while sleeping. She said when you place a pillow under your knees, it can take any pain away you might feel in your low back.
She said it allows for full support from one’s neck to their back. It can also prevent anti-aging and reduce pain in hips and knees.
“The most common scenario for sleeping on your back is to aid in neck, back and hip pain,” she told Sleepopolis. “Others may be for sinus issues and even jaw aches or headaches.”
On the other hand, with the “dreamer” sleep position, the pillow helps prevent one from rolling over and switching sleeping positions while sound asleep.
Even though many people enjoy sleeping on their stomachs, Dr. McAllister confirmed that the best two sleeping positions are in fact on your side and back.
“The side lying position allows your spine to rest as it mimics the natural curves, relaxing the muscles and relieving tension,” she said.
Do you notice you fall asleep in one position and wake up in another? Dr. McAllister suggests putting a pillow between your legs to prevent yourself from rolling over to different positions that might cause sleep apnea or snoring.
Sorry in advance to all the stomach sleepers because this position is not supported by Dr. McAllister. She said it affects the natural curve in your spine and could cause the aches and pains to feel even worse.
“Stomach sleepers may unknowingly contribute to decreasing mobility and flexibility by chronic stress to joints, ligaments and muscles,” she said.
If you are looking to switch up your sleep positions, it might be worth trying these two sleeping positions. But, as always, if you are experiencing pain, Dr.McAllister recommended that you see a specialist or chiropractor to improve your sleep health.
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Sources
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McAllister, Sherry. Personal Interview. August 9, 2023.
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1. Levitex on TikTok. TikTok. July 24, 2023. Accessed August 9, 2023. https://www.tiktok.com/@levitex/video/7259444791069461787?_t=8ehCOnAueWE&_r=1.

We understand how important it is to choose a chiropractor that is right for you. It is our belief that educating our patients is a very important part of the success we see in our offices.
Shoulder Pain
Crack! Crunch! Chiropractic videos help chiropractors find the correct spot.

NEW YORK – There’s a recurring motif in the comments on Instagram videos featuring Justin Lewis, a blond Manhattan chiropractic doctor with broad shoulders and a boyish grin: Alongside comments marveling at how crisply and loudly his patients’ joints clicked into alignment are unmasked expressions of longing.
Lewis’s 165,000-plus followers wrote “I need it” in response to a post showing Lewis adjusting a lower back while a clip-on mic amplified the crunching, cracking and grating sounds.
“I need some,” a woman commented on a video showing Lewis adjusting the neck of a female patient with a series of loud pops.
“Ugh, I NEED this right here,” one user writes beneath a video showing Lewis scraping shoulders of a young female wearing a workout top before he sinks deep into the crevice of the spine and shoulder blade. This is Lewis’s “scapular-release,” a technique that aims at relieving shoulder pain and increasing range of motion.
After watching enough videos of Lewis releasing scapulae and cracking backs, one can easily notice the stiffness of their own lumbar. Hearing their mic’d up pops and cracks also evokes a desire for a sudden bodily release bordering on the indecent, as well as a secondhand feeling of relief.
Lewis is one of many friendly, photogenic chiropractors who have become influencers in recent years. This is largely due to algorithms that keep recommending more chiropractors for people who have watched just one chiropractor. Lewis, who has a following of nearly 3 million on TikTok has a lot more than Alex VanDerschelden, the “OC Chiropractor” from Southern California, with 4.5 million. Dr. Cracks, a chiropractor known only by his name, has upwards of 6 million. CrackAddictz, a YouTube page, offers a compilation of the most satisfying chiropractor adjustments. These are to be consumed in the same way that pimple-popping videos are: obsessively and parasocially.
Humans have always sought to restore their bodies to a vague sense of their natural, divine functioning order — a feeling of overall well-being that specialized, targeted medical care can’t provide. For better or worse practitioners have always been ready to intervene whenever our chakras appeared blocked, when our humors were unbalanced, when our meridians became constricted, or when our orgone levels seemed out of whack. The search for relief is universal, and the solutions are as endless as the options. In 2023, it’s not surprising that laptop workers connected to the internet around the world will find relief through online videos.
Lewis, 35, began posting videos on Instagram in spring 2020 with the help a social media-savvy pal, after the steady stream of visitors to the newly-opened chiropractic clinic suddenly slowed down. Three years later, Lewis posts between three and five clips a week on his various pages on YouTube, Instagram TikTok Facebook and Pinterest. These include adjustment videos that are usually made in partnership with influencers or sportspeople, as well as songs or memes tailored for chiropractic care. Lewis’s fanbase has grown accordingly.
“We receive messages from people as distant as Africa, and Europe.” Lewis tells me that patients have flown in from Italy. Visitors “are often like, ‘Oh we’ve watched hundreds of your videos. Like, that’s crazy,” he adds.
Michael Rowe, a St. Joseph, Mich. chiropractor with nearly 2.8 million YouTube subscribers, has found that his popularity online has inadvertently threatened the stability of his office. “I’m a small town chiropractor, but now we have people calling us from all over the globe, just to talk to me or come see us. Rowe tells us that we have to explain what I do at the office is not different from what you get at your local chiropractic clinic. “I feel bad for my receptionist.”
Chiropractic videos are no different. At a certain point you start looking for more intense content. This may explain the popularity the Y-Strap – a tool that is fastened under a supine patients’ chin, and then yanked from the body in order to “release the pressure from the vertebrae on the spine from top-to-bottom,” according to the website of the manufacturer.
Caroline Smith, a waitress from Columbus, Ohio who shares chiropractic videos with her sister via direct message, jokes she’ll block any chiropractors whose videos do not feature the Y strap — for wasting her valuable time. Smith, who has suffered from back pain ever since a basketball accident in her teenage years, fantasizes about how life would be without it. “I want my spine decompressed,” says Smith. Smith enjoys watching VanDerschelden’s Y strap adjustment videos.
VanDerschelden is possibly the most popular idol among all the Internet’s dreamy chiros. He is also known for his “magic-hug” videos in which he stands up on the table and leans in to his patients. He then cradles the head and neck of his patients in his arms, until he finds a stiff spot, at which point he pulls inward. A microphone picks sounds that are crunchier than the sound of a brick falling into a bowl full of potato chips. (The cracks and crinkles, for what it’s really worth, are caused by pockets of gas escaping between joints – not bones colliding.
The Y-Strap is what fascinates and alarms the most aficionados. VanDerschelden declined my request for an exclusive interview. However, Joseph Cipriano a chiropractor who has offices in Tampa, Atlanta, and Greenville, S.C. and a YouTube channel that boasts him as “Y Strap Doctor” and has more than 2,000,000 subscribers, told me he swears it. He says that patients feel “lighter and taller” after using the straps. Many swear they can “breathe better, smell better, hear better, and even see clearer” after using the device.
Lewis and other chiropractors have reservations. “When I adjust someone’s neck, i’m feeling the neck. “I can adjust this area by putting my hand there,” he said. A Y strap, on the other hand, uses a more blunt force. “You’ll feel cracks in your back, but they’re not specific.” I think that specificity is important in this industry to ensure your safety. (William Zelenty a spine surgeon from New York’s acclaimed Hospital for Special Surgery watched a few Y Strap videos for this article.) He was dismayed when we spoke over the phone. “There is very little difference between these straps and a noose.”
Cipriano estimates that “99.9 per cent” of his patients visit him because they have seen his clips on the internet. “Everyone says that the Y strap is the main reason that they are coming.”
The videos have become a part of many people’s jobs in this field. Lewis films at least a couple of hours every day he is in the office. He estimates that 80 percent his clients book with him because they saw his videos. Cipriano wants to post new content on YouTube every other day, and offers a discount for patients who allow him to film their adjustments.
One wonders, of course, if being adjusted by a viral chiros gives the same satisfaction as watching someone else do it. When I visited Lewis on a warm, sunny Friday in his office, located on the 8th floor of a gray, nondescript building near Penn Station I requested a full-body adjustement, including the scapular releases. I thought the latter looked beautiful in the videos. Lewis warned me that it didn’t feel lovely while it was happening.
Lewis contorted my arm back behind my torso, slowly and painfully, with the Graston tool. It felt like a rug-burn, not a massage. He assured me that it would only take a few seconds each time. I could only nod, my brows twitching like an accordion.
Even the fabled, back-cracking back-cracking felt surprising similar to my brother body-slamming into the couch, when we were children. The crunch could be heard. The relief was muted.
The next morning, however, as I stretched out my arms into angel wings during a sun salutation class on a Saturday morning, I felt that they extended longer and further back than in previous years. That was transcendent.

We understand how important it is to choose a chiropractor that is right for you. It is our belief that educating our patients is a very important part of the success we see in our offices.
Shoulder Pain
How can your pillow help? How your pillow can help you
It can be painful to wake up with a stiffened neck. You may not be able even to turn your neck without pain. A stiff neck may not bother you for a few hours but it can be excruciatingly painful in the morning. It’s not a good way to start your day.
The good news is, you can solve this problem by simply changing your pillow. Stiffness can be caused by awkward neck positions, muscle tension, and poor sleeping posture. Your pillow could be the culprit if it doesn’t support your neck and head correctly. The wrong pillow can aggravate neck pain, even if it was caused by a sports injury.
The best pillow will help you sleep and wake up pain-free.
Sleeping causes stiff neck? Pillow guide for pain-free sleep
To sleep comfortably, you must first determine your sleeping style. The best mattress is one that cushions and supports your body based on the position in which you sleep. Choosing a pillow based on your sleep style is the key to pain-free sleeping.
(Image credit: Courtesy Nate Berkus & mDesign
Is your pillow at fault?
Your pillow may be the cause of a stiff neck when you wake up. Pillows need to be adapted to your weight, size, and sleeping style. If the pillow you are using is not right for you, it’s no wonder you’re in pain. Dr. Kevin Lees , director at The Joint Chiropractic , explains that pillows that are not sized correctly or have lost support can cause a stiff neck.
If your pillows are no longer fluffy and have lost shape, they may not support your neck as effectively as they used to. Your current pillows, even in good condition, may be the culprit. You can tell if you have a stiff neck by your sleeping style.
- Back Sleepers: When you lie in bed and find yourself ‘looking down at your feet instead of the ceiling, it could be that your pillow is too dense,’ explains Lees. ‘Forcing your neck to forward.’ If your neck is sagging and you are having trouble breathing, your pillows may be too flat.
- Side sleepers If your “shoulder falls forward” in bed, your pillow is too low. Lees says that the pillow should be positioned as if it were standing up and not folded under you. This will allow your head to reach the pillows. If your ear is pushed against your shoulder by your pillow, it could be too thick. Both of which can cause upper back pain and a stiff neck. He states.
- Front Sleepers:Stomach Sleepers will either turn the head to sleep, or bury it face-down in a pillow. If your pillow is not at the right height, it can cause severe neck pain. If your pillow is too thick, it will push your neck away from the spine. Front sleepers are advised to sleep without a pillow or with a very thin pillow.
Dr. Kevin Lees D.C
The Joint Chiropractic
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Kevin Lees, D.C., a chiropractor who has spent more than 20 years in the clinic, joined The Joint Corp. in 2020 as Manager of Auditing and Quality and was promoted Director of Chiropractic Operations by 2023. Dr. Kevin received his Doctor of chiropractic from Cleveland University Kansas City in 2000.
How to choose the right pillow for you
You should consult a physician if you are experiencing severe and persistent neck pain. A pillow can make you more comfortable. However, a doctor may be able identify and treat any underlying causes.
If you want to find the best pillow to relieve a stiff neck, it is important to choose the one that fits your sleep style and size. James Leinhardt (opens in new tab), sleep and posture expert and founder of Levitex (opens in new tab), states that ‘the pillow we sleep on is not a one-size-fits-all-approach’. Choose a pillow that is appropriate for your size and sleeping position. When lying down, the head should be in a neutral position and not pushed forward, to the back, or sideways, says Lees.
Side sleepers will generally choose medium loft pillows to fill the gap created by the shoulders between the bed and the head. Front sleepers can use a thin, soft, pillow to cushion the neck and relieve pressure. Back sleepers should use a firm, thinner pillow to prevent the head from sinking or lifting.
Casper Original Pillow
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Nolah Queen Squishy Pillow, 2 pack
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Coop Home Goods Original Pillow
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This product is designed to relieve shoulder, upper back and neck pain.
FAQs
How long can a stiff neck be caused by sleeping incorrectly?
A mattress that does not meet your needs may also cause a stiffneck. A mattress that is too firm can cause discomfort by applying pressure to your joints. A mattress that is too soft can cause your body to sink into the bed and misalign your spine, neck, or shoulders. Poor sleeping posture can cause back pain and stiff neck. To ensure pain-free sleeping, you should choose a bed based on your sleep style.
Uncomfortable sleep isn’t something you should ignore. If you’re suffering from a stiff neck, back pain, or simply not getting a good night’s sleep, it’s important to prioritize your well-being. Sleeping well is vital for your health – make sure to consult a doctor and invest in getting your full eight hours a night.

We understand how important it is to choose a chiropractor that is right for you. It is our belief that educating our patients is a very important part of the success we see in our offices.
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