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If you sit at an office all day, include stress in your shoulders, or if you are one of the 65 million Americans who suffer from back pain , you want these ailments to be left ... as soon as possible. Fortunately, approved chiropractor Dr John Cybulski, DC , co-founder of the pain pain platform Therapy anatomy , offer quickly section that you can do to alleviate any throbbing pain between your shoulder blades or the lower back.

In a recent Tiktok video entitled "R.I.P. This has raised more than 1.1 million views, more than 7,000 comments and 931K stops, Dr. Cybulski demonstrates five simple movements that you can do at home to relieve the rhomboid (the two muscles between your spine and the shoulder blades) and the tension of the chest column. Everything you need is A wall, A table, a towel and a door to make these stretches which, once finished daily, can help you solve your back pain. Here is exactly how to make each movement.

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Stretch # 1: twists against a wall

The first stretching of Dr. Cybulski's demos in the video is a cool turn while standing against a wall.

"If you turn and press the wall, then turn in the other direction 10 to 15 times, you will detach yourself from the trapeze muscle, which helps pain in the rhomboid zone," he explains in the video.

Stretch # 2: Release of headed rotators posterior

For the next section, stand next to a table, then place your outdoor elbow on it. When you lean your body towards the ground (so that your neck is getting closer or rest on your tense arm), breathe deeply and feel stretching at the back of your shoulder.

This will extend the headlines of the players in the poster, which will help pain in the rhomboid zone, "said Dr. Cybulski.

Stretch # 3: chest mobilization of the spine

Standing, fold an arm on your elbow to wrap the back of your neck with your hand. Use your other hand to enter this biceps, then make a rear turn with your upper body, lifting and lowering your arms with you.

Make this "ten to fifteen times to loosen the chest spine, which will help pain in the rhomboid area," said Dr. Cybulski. (He didn't mention that it also looks like an interesting tip to show your friends.)

Stretch # 4: spouse of vertebral towel

You may already know this decision. During your sitting position, take a tip of a towel and place it on a shoulder, behind your head. Then use your other hand to reach your back to grab the other end.

Now pull gently on the sponge in both directions, alternating by moving your arms from top to bottom in tandem.

"You will stretch the muscles along the spine, which will help pain in the rhomboid area," said Dr. Cybulski.

Stretch # 5: fascia lat and back stretch

Finally, stand in front of a door frame and bend forward on your hips to grasp the frame with a hand, your thumb pointing down. Now push the lower body back when you look to touch your opposite toe with your free hand. Breathe deep to release the lats and the surrounding fascia.

"You will stretch the Latissimus Dorsi, which will help pain in the rhomboid zone," said Dr. Cybulski.

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According to fans of the anatomy of the Tiktok account of therapy, these movements work.

"OMG, the way I felt instant relief after doing them. I couldn't find good stretching for pain in the upper back and neck. They hit the place that was tight forever," said a commentator.

Another added, "I saved it and made them all.

However, these stretches are not for everyone, especially if you need more tailor -made care.

"I have a scoliosis so I don't do the first thank you," said a commentator.

Another added: "If you are super flexible and you try one of these exercises, congratulations, you have dislocated at least one shoulder!"

Of course, that's why you should consult your doctor if your back pain is serious.

These movements do not replace professional care, but they can offer some people fast and at low risk of increasing your mobility and reducing constraint, especially if you are dealing with pain related to posture or muscle fatigue in the upper back.