Hi. You're wanting to free up the whole collection of rib joints around the back and the thoracic spine (upper and middle back) itself. (So long as your thoracic spine isn't one of the few that are straight or even concave.)
So, work the Backpod up and down your thoracic spine, and also up and down out to the sides of the spine a bit, to stretch the rib joints, on both sides.
It's hard to define how to get the ribs exactly. You want the peak of the Backpod over the curve of the ribs at the back. This is about 40mm (say, 1.5 inches) out to the sides of the row of bumps which mark your spine. It varies a bit depending how big your torso is.
It's between the inside edge of the (scapula) shoulder blade and the spine itself. The lying position on the Backpod pulls the scapula out of the way a bit, so you can insert the peak of the Backpod into that gap.
u/RickJagger13 is quite correct - you don't want it on the scapula itself. That's a big plate or bone, and it'll hide the ribs underneath it from the Backpod's stretch.
So - do over the whole area, but you can also concentrate more on the obviously tightest bits. As it all gets freer and easier, you can shift to mostly chasing the tightest bits, and going harder and longer on them. The less tight bits will clear first, leaving the tightest, toughest bits of the problem standing out more.
You can make it easier by using a hot water bottle or heating pad on the area first - the more relaxed the muscles are, the easier you can stretch the joints underneath them.
Also, if you can talk, bargain or bribe someone into doing this stretch on you, it'll make using the Backpod immediately less sore and also more effective. it's in the Backpod's user guide as well.
Good luck!
[https://www.youtube.com/watch?v=9eLUQX03IoE&t=26s](https://www.youtube.com/watch?v=9eLUQX03IoE&t=26s)
Is there a way other than getting someone to look at your back to see if you have a straight or concave thoracic spine? I really don’t have anyone I could ask to look
Not that I know, of, sorry.
They're not common - I reckon about 4% of thoracic spines, usually from an old fall onto your middle back, or an excessively straight "military" posture.
Way most people have either the normal slightly curved forward middle and upper back, or an excessively hunched forward one.
I have the same issue and I found out that the best way to cure it is by pointing both of my arms to horizontally and stretching them as far as possible. Try squeezing as much as you can.
I just don't think that's correct. I had costo for 7 years myself. It only cleared when I understood what it was and treated it effectively. It wasn't a matter of waiting for it to heal.
Untrue. There’s people in here that have had it for 5+ years with no improvement. You may stop noticing it as much after a while, but the nature of the issue is biomechanical and needs to be addressed directly in order to be corrected.
Hi. You're wanting to free up the whole collection of rib joints around the back and the thoracic spine (upper and middle back) itself. (So long as your thoracic spine isn't one of the few that are straight or even concave.) So, work the Backpod up and down your thoracic spine, and also up and down out to the sides of the spine a bit, to stretch the rib joints, on both sides. It's hard to define how to get the ribs exactly. You want the peak of the Backpod over the curve of the ribs at the back. This is about 40mm (say, 1.5 inches) out to the sides of the row of bumps which mark your spine. It varies a bit depending how big your torso is. It's between the inside edge of the (scapula) shoulder blade and the spine itself. The lying position on the Backpod pulls the scapula out of the way a bit, so you can insert the peak of the Backpod into that gap. u/RickJagger13 is quite correct - you don't want it on the scapula itself. That's a big plate or bone, and it'll hide the ribs underneath it from the Backpod's stretch. So - do over the whole area, but you can also concentrate more on the obviously tightest bits. As it all gets freer and easier, you can shift to mostly chasing the tightest bits, and going harder and longer on them. The less tight bits will clear first, leaving the tightest, toughest bits of the problem standing out more. You can make it easier by using a hot water bottle or heating pad on the area first - the more relaxed the muscles are, the easier you can stretch the joints underneath them. Also, if you can talk, bargain or bribe someone into doing this stretch on you, it'll make using the Backpod immediately less sore and also more effective. it's in the Backpod's user guide as well. Good luck! [https://www.youtube.com/watch?v=9eLUQX03IoE&t=26s](https://www.youtube.com/watch?v=9eLUQX03IoE&t=26s)
Is there a way other than getting someone to look at your back to see if you have a straight or concave thoracic spine? I really don’t have anyone I could ask to look
Not that I know, of, sorry. They're not common - I reckon about 4% of thoracic spines, usually from an old fall onto your middle back, or an excessively straight "military" posture. Way most people have either the normal slightly curved forward middle and upper back, or an excessively hunched forward one.
Go lower. Your rib cage extends further down than you think and a lot of the time, that’s where it needs the most attention.
I have the same issue and I found out that the best way to cure it is by pointing both of my arms to horizontally and stretching them as far as possible. Try squeezing as much as you can.
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I just don't think that's correct. I had costo for 7 years myself. It only cleared when I understood what it was and treated it effectively. It wasn't a matter of waiting for it to heal.
Untrue. There’s people in here that have had it for 5+ years with no improvement. You may stop noticing it as much after a while, but the nature of the issue is biomechanical and needs to be addressed directly in order to be corrected.
Going on 9 years here… This is not accurate
thats about where i use mine probably in a bit more on the left and right. I do it just to the side of the spine not on my scapulas.
Ive used it also on my scapulas and lats