Buzz
At times, when you stretch in a certain way, you may hear a 'crack' from your sternum, often accompanied by a sense of relief, particularly when you have chest muscle pain. In reality, there are stretching exercises you can try if you want to crack your sternum. While the risks aren't higher than cracking other joints in your body, you should see a doctor if you experience persistent chest pain or sharp, intense discomfort when cracking your sternum, as these signs could indicate a more serious issue.
Steps
Perform stretching exercises to crack your sternum
Push your elbows back to crack your sternum with a simple stretching movement. Begin by standing with your feet shoulder-width apart. Bend your elbows and push your chest forward to start stretching your chest area. As you push your chest forward, you will simultaneously push your elbows and shoulders backward. This movement will help stretch your chest further and may assist in cracking your sternum.
- Imagine trying to bring your elbows together behind your back. That’s the movement you want to make!
Twist your torso from side to side if you still haven't cracked your sternum. Raise both arms high, almost level with your shoulders, then bend your elbows. Rotate your upper body to the left as far as possible without feeling any strain, keeping your feet, knees, and hips in place. The next step is to rotate your body to the right as much as you can. Repeat this motion 4-5 times or until you hear your sternum crack.
- This movement will help open up your chest and potentially crack your sternum. However, even if you don't hear a crack, you'll still feel relief after the stretch.
- You can perform this exercise while standing or sitting if preferred.
Try twisting near a door frame to make it easier. Bend your elbows to a right angle, pressing your forearms against the door frame. Position your feet, twist your upper body toward the doorway, and push your forearms into the frame to increase resistance. Hold this position for 10-15 seconds or until you hear a crack in your chest.
- Stop stretching if you feel any sharp pain in your chest, shoulders, or back.
Perform the cat-cow pose to crack your sternum with a yoga movement. Start on your hands and knees in the cow position, with your hands spread shoulder-width apart and your knees aligned with your hips. Arch your back upwards and look down towards the floor near your feet so your spine curves like a cat preparing to pounce. Hold the position for a few seconds, then arch your back downward and look up towards the ceiling to move into the cow pose. Stay in this position for a few seconds, then relax. Repeat this exercise about three times.
- Your sternum might crack when transitioning into the cow pose.
Try the bridge pose to crack your sternum while lying down. Lie on your back on a mat with your knees bent and your feet firmly on the floor. Lift your hips upward, engaging your abdominal and glute muscles as you raise your body. Hold this position for a few seconds, then relax and lower yourself back to the floor.
- Since your shoulders remain flat on the ground, this exercise will stretch and potentially crack your sternum.
Don’t attempt to crack your sternum more than once per day. Stretching every day is beneficial, but you should only attempt to crack your sternum once per day at most. Like any joint in your body, cracking your sternum too often can lead to joint hypermobility, which means the joint will stretch further than usual. This can cause persistent pain and increase the risk of injury.
Warning: Avoid exercises that cause your chest to crack each time you perform them, such as dips (parallel bar dips). Over time, these movements can affect the cartilage and lead to pain.
Deep Breathing to Crack Your Sternum
Inhale deeply through your nose. Sometimes, a deep breath can help stretch your upper body enough to crack your sternum. Begin by sitting or lying down, and take a deep breath through your nose. Inhale slowly and evenly, allowing as much air as possible to fill your lungs. Try counting to 4 or even 8 as you inhale.
- If you find it difficult to breathe through your nose, you can inhale through your mouth instead.
Place your hand on your stomach to feel your diaphragm move. When you breathe from your diaphragm, your stomach will rise instead of your chest. By placing your hand on your stomach, you can check if you are breathing deeply enough.
- This stretching movement can help you crack your sternum.
Exhale through your mouth. Push the air you inhaled out. The exhalation should be at least twice as long as the inhalation. You can count mentally if necessary.
Repeat this process for a few minutes. Deep breathing is an excellent way to relax, so even if you're not planning to crack your sternum, this exercise can still be beneficial. Try inhaling and exhaling this way for 1-2 minutes until you feel relaxed or until your sternum cracks.
- As you breathe, focus on relaxing your neck and shoulders. Try to eliminate any tension in this area.
Consult a doctor
Consider seeing a doctor or a chiropractic specialist if you experience persistent muscle pain. If you have swelling, aches, or discomfort that lasts for an extended period, you should get checked by a doctor for a diagnosis. It's likely just a minor issue, but it's better to be cautious.
- Your doctor can help determine if your daily posture, sleeping position, and exercise habits are contributing to the problem.
Seek immediate medical attention if you feel chest tightness in the middle of your chest. Sometimes, heart-related issues can be mistaken for muscle pain. If you feel a heavy chest, tightness, or chest pains, see a doctor as soon as possible, or go to the emergency room if the pain intensifies or is accompanied by shortness of breath.
- Signs of cardiovascular issues to watch out for include a burning or crushing sensation in your chest.
Call emergency services if you hear a cracking sound along with pain. If you experience significant pain, numbness, or a sharp sensation after hearing a crack, this may indicate an injury. You might also notice swelling in your chest area. In this case, seek medical attention as soon as possible.
- An injury may worsen if you don't get medical care.
Warning
- Avoid trying to crack your bones more than once a day.
- Stay away from exercises that make your sternum crack repeatedly.
- Consult a doctor if you frequently experience chest pain or tightness.
