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Sternum cracking or popping is not always a cause for concern, but it can sometimes indicate an underlying issue. Sternum cracking can be the result of muscle strain, anxiety, arthritis, or other causes. While a popping sternum is usually harmless, it is recommended to seek medical help if it is accompanied by pain, swelling, or discomfort. Sternum cracking can be achieved through certain stretches and yoga poses, such as pushing the elbows and shoulders back while pushing the chest forward, or by twisting the torso side to side. However, it is important not to overdo it, as cracking the sternum too often could lead to future joint problems.
How to crack chest muscles
| Characteristics | Values |
|---|---|
| Yoga poses | Cat-cow pose |
| Stretches | Push elbows and shoulders back while pushing chest forward |
| Twist torso side to side | |
| Bring arms up to shoulder height, bend elbows, and twist torso from side to side | |
| Medical causes | Muscle spasms |
| Strain or sprain in chest muscles or joints | |
| Stress or anxiety | |
| Arthritis | |
| Cardiovascular problems | |
| Costochondritis | |
| Tietze syndrome | |
| Slipping rib syndrome | |
| Sternoclavicular sprain | |
| When to see a doctor | When experiencing ongoing muscle pain, tightness in the center of the chest, or other symptoms such as pain, swelling, or discomfort |
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What You'll Learn
Yoga poses and stretches
Yoga is an excellent way to stretch and recover your chest muscles. It helps to reduce chest tightness by opening, expanding, and stretching the chest. Yoga also improves your range of motion, flexibility, and blood and oxygen circulation, all of which aid in eradicating chest pain.
Child's Pose with Extended Arms
Kneel on the floor with your big toes touching and sit back onto your heels. Separate your knees about as wide as your hips. Bend forward from the hips and walk your hands out as far in front of you as possible. With arms extended and palms facing down, come up onto your fingertips as if you have a ball underneath your palms, and melt your chest toward the floor. This pose stretches the upper body and provides stress relief to the lower back.
Chakrasana
Lie on your back with your knees bent and feet flat on the ground. Place your hands beside your head with your fingers toward your shoulders. Press into your hands and feet, lifting your hips and chest. Hold briefly, then lower back down. This pose is good for your heart, cures asthma, stretches your lungs, and stimulates the thyroid. It also relieves stress and tension in the body. Note that this pose requires heat and energy coursing through the body, so it is not recommended to perform it first thing in the morning, especially during winter.
Natarajasana (King Dancer Pose)
This intermediate-level Vinyasa yoga pose resembles the dancing pose of Lord Shiva. It stretches your neck muscles and strengthens your chest. It is recommended to practice this pose in the morning or evening on an empty stomach and hold it for 15 to 30 seconds.
Straight Arm Pec Stretch
Hook your fingers around a door frame or corner of a wall, and lean forward to create a stretch across your upper arm, front shoulder, and slightly into your chest. This exercise stretches the pectoral muscle.
Low-Plank Hold
Holding a low-plank position for 30, 45, or 60 seconds is an extremely effective way to build chest muscle. This is because muscle mass is most effectively built through slow, controlled movements.
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Sternum dislocation
Sternoclavicular joint dislocations are rare, accounting for only 3% of all dislocations around the shoulder. They can be classified as either anterior or posterior dislocations. Anterior dislocations occur when the end of the clavicle is pushed forward, in front of the sternum (breastbone). This can result in a hard bump in the middle of the chest where the end of the clavicle protrudes. Posterior dislocations, on the other hand, are more serious and require urgent medical attention. They occur when the end of the clavicle is pushed backward, behind the sternum, and deep into the upper chest. This can lead to life-threatening problems, including breathing difficulties, choking, or compromised blood flow from the heart to the arms or brain.
The most common symptom of a sternoclavicular joint disorder is pain in the area where the clavicle meets the sternum. This pain can be indicative of a sprain, arthritis, fracture, or dislocation. In the case of a dislocation, the pain will be particularly severe when trying to move the arm. Other symptoms may include swelling, bruising, tenderness over the joint, a limited range of motion in the arm and shoulder, and a crunching or grinding sound when moving the arm.
If you suspect a sternoclavicular joint dislocation, it is important to seek medical attention immediately. Your doctor will likely order X-rays of your chest and shoulder from various angles to confirm the diagnosis and rule out other shoulder conditions. They may also recommend a Computerized Tomography (CT) scan to better evaluate the injury and differentiate between a sprain, dislocation, or fracture.
While sternoclavicular joint dislocations are rare, it is important to be aware of their symptoms and seek medical attention if necessary. Do not attempt to crack your sternum or treat a potential dislocation on your own.
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Sternocostal and costochondral joints
The sternocostal joints, also known as sternochondral joints or costosternal articulations, are synovial plane joints that attach the sternum with the costal cartilages of the thorax. The first sternocostal joint is an exception, being considered a primary cartilaginous joint. There are seven pairs of sternochondral joints in total, corresponding to the seven pairs of true ribs. The first sternochondral joint attaches to the manubrium of the sternum, the next five connect mainly to its body, and the seventh connects to the xiphoid process.
The sternochondral joint is the articulation between two articular surfaces: the costal notches located along the lateral border of the sternum and the corresponding sternal ends of the first seven costal cartilages. The sternal ends of the costal cartilages have a large and convex, almost semiround shape in the coronal plane. The shape of the costal notches varies; the superior ones are ellipsoid or round, while the inferior ones become more rectangular and irregular quadrilaterals. The seventh costal notch is the deepest, with its articular surfaces forming an acute angle.
The first sternochondral joint is structurally and functionally distinct from the other six. It is classified as a synchondrosis joint due to the direct union of cartilage with the sternum, permitting almost no movement. In contrast, the remaining six sternochondral joints are planar synovial joints, allowing only nonaxial, translational movements.
Sternocostal joints are important for thoracic wall mobility. However, they can be prone to injury or inflammation. Conditions such as costochondritis, inflammation of the cartilage junctions of the sternum or ribs, and Tietze syndrome, characterised by sudden chest pain and localised swelling, can cause sternal and chest wall pain. Acute trauma to the sternocostal joints can result from a direct blow or indirectly from a twisting injury, a violent cough, or a sneeze.
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Muscle spasms
Sternum cracking or popping is not always a cause for concern. However, if you are experiencing ongoing muscle pain or tightness in the center of your chest, it is recommended that you visit a doctor right away. Sometimes, cardiovascular problems can seem like muscle pain, so it is important to get checked out if you are experiencing pressure, fullness, or tightness in your chest.
If you are experiencing muscle spasms in your chest, there are a few things you can try to help relieve the pain and discomfort. Firstly, try to reduce your stress levels, as stress and anxiety can cause symptoms in the chest and aggravate popping sounds in the sternum. Finding ways to relax and de-stress may help to reduce muscle spasms and associated symptoms.
Stretching the chest muscles can also help to relieve muscle spasms and tightness. Try pushing your elbows and shoulders back while pushing your chest forward, or twist your torso from side to side while keeping your lower body still. Yoga poses such as the cat-cow stretch can also help to open up the chest and relieve muscle spasms. Remember not to overdo it, as cracking your sternum too often could lead to future joint problems.
If you are experiencing ongoing or severe muscle spasms in your chest, it is important to see a doctor to determine the underlying cause. A doctor may recommend rest and home remedies for minor strains or sprains, but it is important to rule out any more serious issues, such as a punctured lung, fractured rib, or cardiovascular problem.
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Sternum fracture
A sternum fracture, or a broken sternum, is a break in your breastbone. It is usually caused by an accident where something hits your chest with a lot of force, such as a road accident where the chest strikes the steering wheel. Sternal fractures are slightly more prevalent in women than in men, and older patients are at a higher risk. Younger patients are more likely to suffer intrathoracic injuries, as their sternum is less effective at absorbing the impact.
In about 50% of sternal fracture cases, there may be visible bruises or swelling on the chest. Other symptoms include chest pain, which can range from moderate to severe, and shortness of breath. In some cases, there may also be soft tissue swelling, ecchymosis, or a palpable deformity. It is crucial to assess for other associated injuries, including rib fractures, flail chest, sternoclavicular dislocation, pneumothorax, hemothorax, cardiac tamponade, myocardial contusion, pulmonary contusion, intra-abdominal injuries, spinal compression fractures, and other traumatic injuries.
Most sternal fractures heal on their own and do not require surgery. However, surgery may be necessary if the broken parts of the sternum are not aligned correctly (known as a "displaced" fracture) or if they can be easily shifted out of place with normal movement (referred to as "unstable"). The healing process typically takes 8 to 12 weeks for a full recovery. While the sternum is healing, it is important to take precautions to prevent a chest infection and manage pain. This includes taking deep breaths, coughing, and moving around, as well as supporting your chest with a pillow or towel when coughing or sneezing.
It is important to note that cracking your sternum through stretching should not be done more than once a day, as doing so too frequently could lead to future joint problems. If you are experiencing ongoing muscle pain or tightness in your chest, it is recommended to consult a doctor or chiropractor.
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Frequently asked questions
The sternum, or breastbone, is a long, flat bone located in the middle of the chest. The joints around the sternum can pop or crack for several reasons. This can sometimes be accompanied by a feeling of relief, especially if you've been struggling with muscle soreness in your chest.
Try pushing your elbows and shoulders back while pushing your chest forward. You can also try twisting your torso side to side, bringing your arms up to shoulder height and bending your elbows, keeping your feet, knees, and hips in place.
Sternum cracking is usually harmless, but if you experience pain, swelling, or discomfort, seek medical attention. Sternum cracking can sometimes be a sign of a more serious issue, such as a fracture or cardiovascular problem.
To prevent sternum cracking, fully stretch the muscles before and after strenuous workouts to reduce the risk of muscle spasms and tightness that can lead to sternum cracking.
