Dead hangs are great but unfortunately I can't have such setup at my current location. It didn't offer any lasting fix either. What worked for me best was:
- Myofascial release of pec minor/major with theracane (generic one bought in a well-known chinese webshop).
- Doorway stretches.
- A physical device that's rock-shaped on which you lay down and safely stretches the sternum/ribs area.
- I avoid smartphone use whenever possible, and try to use the mouse with the left hand (or no mouse at all if possible).
I might be forgetting something but that's more or less what helped me.
It's sometimes challenging to find where you need to work on since many times treating the location where the pain is originating may not be the real source. For example: pec minor may be totally tight, which causes pain when breathing in the shoulder blades/sternum/ribs, you go to the PT and PT massages for example the shoulder blades but in reality that'll do nothing since it's just the end of the chain.
But on a positive note, you get to learn a lot about anatomy :)
+100 for doorway stretches and the wisdom that what hurts in our lower extremities may be because of the start of the chain (shoulders, back). Thanks for sharing this with those who may not have yet come to this important realization.
- Myofascial release of pec minor/major with theracane (generic one bought in a well-known chinese webshop).
- Doorway stretches.
- A physical device that's rock-shaped on which you lay down and safely stretches the sternum/ribs area.
- I avoid smartphone use whenever possible, and try to use the mouse with the left hand (or no mouse at all if possible).
I might be forgetting something but that's more or less what helped me.
It's sometimes challenging to find where you need to work on since many times treating the location where the pain is originating may not be the real source. For example: pec minor may be totally tight, which causes pain when breathing in the shoulder blades/sternum/ribs, you go to the PT and PT massages for example the shoulder blades but in reality that'll do nothing since it's just the end of the chain.
But on a positive note, you get to learn a lot about anatomy :)