Exercises for the thoracic region. The most effective exercises for thoracic osteochondrosis at home. Exercises for the thoracic region - video

Recently, more and more often you can hear people complaining about a feeling of a “stake” in their chest. Many people get scared and quickly run to see a cardiologist. They mistakenly think that it is the lungs or stomach that “make themselves felt.”

There is no need to despair. By regularly using exercises for thoracic osteochondrosis, you can significantly reduce the pain symptoms of the “chameleon disease.”

A simple and easy set of workouts confuses many people. Will this really help? Try it and, after just five sessions, you will feel the pain go away.

Exercises for the thoracic spine

It is very important to warm up before any workout.

Warm-up complex:

  • We sit on the edge of the chair. We clasp the back of the head with our hands. As you inhale, bend backwards, and as you exhale, bend forward. Ideally, your back should touch the back of the chair. Four times.
  • Standing, lowering your arms along your body and pressing them tightly, bend to one side and the other. Five times.
  • Standing, we raise our hands to the top. With your right hand, take your left wrist and pull your left hand to the right. And vice versa. Grasping your right wrist with your left hand, bend to the left. Repeat ten times in each direction.
  • Keep your back straight. Inhaling, we fold palm to palm in front of us. Elbows point out to the sides. We press with one hand on the other, feeling how the thoracic region tenses. Exhaling, we relax our palms. Repeat five times.
  • We lie down on the floor. Legs straight. Bend the right leg at the knee and place it on the floor behind the left leg. We turn our head to the right. Hands to the side. We perform “twisting”. Turning your torso, strain your back muscles and stretch. We move to the starting position. Let's relax. We perform exercises by changing legs and turning the head. Ten times.
  • We bend our arms at the elbows. We place our palms on our shoulders. We start swinging: left hand forward, right hand back, right hand forward, left hand back. Five times.
  • We connect our hands in a “lock” at the level of the lower back. We bring the shoulder blades together. We fix the position for 7 seconds. See also:

Main complex

  • Standing, we slightly strain our legs. Hands along the body. As we inhale, we raise our shoulders. As you exhale, lower your shoulders. Five times.
  • Standing, we spread our arms to the sides, clench them into fists. Thumbs pointing upward. We turn our hands so that thumbs"looked" down. We return to the original position. Ten times.
  • We take any stick in our hands (you can use ski sticks). We hold it at chest level. We throw it behind our back and bring it back in front of us. Five times.
  • We hold the stick in front of us. We move left, forward, right. Five times.
  • At home you can use it as improvised means, wall. We stand in front of her at a distance outstretched arms. Under a slight tilt of the torso, as you exhale, touch the wall with your palms, bending your arms at the elbows. We return to the starting position. Ten times.
  • We lie down on our stomachs on a chair. Arms and legs hang freely. At the same time we raise our arms and legs up. We lower it. Let's relax. Five times.
  • We lie down on our stomachs. We spread our arms to the sides. At the same time we raise our arms and head. We fix the position for 5 seconds.
    Stretching is equally important.
    A set of stretching exercises:
  • “Good cat, evil cat”! Get on all fours. Knees slightly apart, hands shoulder-width apart. As you inhale, bend your torso to the floor, tilt your head back a little. As you exhale, pull your chin toward your chest and round your back. Five times
  • We lie down on our left side. We stretch the right leg so that the toe reaches towards you and the heel away from you. We extend our left arm up parallel to the body. Five times.
  • Turn over onto your right side and repeat the same exercise with your left leg and right hand. Five times.
  • We lie down on our backs. Straight hands behind your head. Raise your legs, pull your toes behind your head. We fix the position for 5 seconds.
  • We lie with our chests on the floor, legs bent at the knees and slightly apart, arms pointing forward. Stretch your back muscles.
  • We place the stick in front of us at arm's length. We bend forward, holding the stick. Stretch muscle corset backs.
  • While standing, we begin to slowly bend down and also slowly straighten our back, feeling each vertebra.

The thoracic region is the most protected part of the spine. A muscular corset surrounds the spinal column.

Gradual and regular exercise in case of thoracic osteochondrosis, they will prevent muscle spasms and strengthen the spinal corset.

Resistance complex:

  • Place your palms on your forehead and press on it.
  • Place your palms on the back of your head and press on it.
  • Place your left palm on the left side of your head and apply pressure.
  • Place your right palm on the right side of your head and apply pressure.

In all four exercises, try to resist the pressure.

  • Bend your arms at the elbows and place them on your shoulders. Fulfill circular movements hands back.

Ease such pain and special classes yoga. It is important to remember that you should spend at least the first few lessons with a competent trainer. Get a training plan designed specifically for you.

Doing exercises daily for osteochondrosis thoracic, You:

  • eliminate the main symptoms.
  • slow down degenerative processes.
  • prevent subsequent pathological changes.
  • increase blood flow.
  • strengthen your back muscles.
  • improve the condition of intervertebral discs.

Put drug treatment in last place!


The modern lifestyle entails many negative consequences. Curvature of the spine, development of pathologies, frequent pain are the sad result of low mobility and poor nutrition. As a result, osteochondrosis and other diseases develop, and a person’s functional capabilities decrease. The thoracic and cervicothoracic regions are often affected - the most vulnerable parts of the spine. Will gymnastics help change the situation?

Gymnastics for the thoracic and cervicothoracic region: the essence of exercises and beneficial properties

Gymnastics is a method of therapy aimed at stimulating the body to adapt to stress. However, physical education is intended not only to strengthen the body, but also to restore the functionality of the patient, especially after suffering from spinal diseases.

Physiotherapy has the following effects:


All exercises used during gymnastics can be divided into several large groups:

  • twisting;
  • rotation;
  • bends;
  • elements with resistance;
  • stretching exercises.

So that gymnastics classes bring maximum benefit, you will need to follow the rules:

  • coordinate your actions with a doctor and trainer - independent use of physical education, especially during exacerbation of diseases, can worsen the condition;
  • monitor the execution technique - movements are performed smoothly, without jerking;
  • follow the established schedule - classes are held regularly, this is the only way to achieve a healing effect;
  • perform gymnastics in loose clothing and a ventilated room;
  • control your well-being - acute pain during physical exercise indicates the need to stop exercising, it is recommended to seek medical help. Overfatigue is also a signal: the complex has been chosen incorrectly, too fast pace, the duration of training is long;
  • complete the gymnastics with a self-massage and a warm shower - this way the body calms down and returns to normal faster after exercise.

Note! The optimal duration of classes is from 10 to 40 minutes per day. It is recommended to train 3-4 times a week, as the body needs rest.

Indications for use

Therapeutic exercises are often prescribed to restore a patient’s motor activity after injuries, such as fractures. In addition, indications for the use of physical education are:

  • diseases of the spinal column and muscles in remission: osteochondrosis, arthrosis, arthritis and others;
  • rachiocampsis;
  • muscle weakness;
  • undergone operations.

Possible contraindications and side effects

Contraindications to the use of gymnastics are:

  • diseases of the cardiovascular system;
  • high or low blood pressure;
  • tendency to bleed;
  • pathology internal organs in the acute stage;
  • high body temperature;
  • malignant neoplasms;
  • thrombosis and embolism;
  • severe pain syndrome.

Temporary contraindications include:

  • injuries;
  • complications of diseases;
  • exacerbation of chronic pathologies;
  • symptoms indicating progression of the disease.

During exercise therapy, you may experience side effects requiring stopping classes or choosing a new set of exercises:

  • dyspnea;
  • pain syndrome;
  • overwork.

Preparation for exercise therapy

The main mistake many people make is starting exercise without warming up: the body does not have time to adapt to the loads, resulting in an increased risk of injury and overload. Therefore, it is important to prepare for the exercises, otherwise, instead of the long-awaited recovery, you will have to eliminate the consequences of incorrectly performed gymnastics.

To prepare for the start of the physical therapy Light elements are suitable:

  • rotation of the head left and right - 5–10 times in each direction;
  • tilt your head back and forth, left and right - 5–10 times;
  • rotation shoulder joint- 7–9 times forward, then the same number of repetitions back;
  • raising straight arms in different directions - 8–10 times;
  • turns and bends the body - 5–7 times.

Turning and tilting the head is one of the ways to warm up.

Note! When warming up, you need to use the whole body, and not just those parts that you will work with during gymnastics.

Method of execution: stages of training and sets of exercises

The choice of a set of exercises depends on the person’s condition, the stage of development of the disease and existing restrictions. For example, if you have scoliosis, it is not recommended to use heavy objects, or to include elements with somersaults, flips, and turns of the torso in the lesson. All the nuances of using gymnastics should be discussed with your doctor, who will take into account the characteristics of the body.

Exercise therapy using the Bubnovsky method

The technique of the famous doctor S.M. Bubnovsky is designed to relieve pain in the thoracic and cervicothoracic region, as well as normalize the patient’s well-being. To correct posture and eliminate unpleasant symptoms Sergei Mikhailovich recommends using the following exercises:

  1. Lie down on an inclined surface. Place your head higher than your legs and torso. As a result, the spine is stretched under the influence of the patient's weight.
  2. Sit on a chair with a flat back, then lean back. After completing the action, you will need to straighten up and bend forward.
  3. Take your shoulders with your hands, then perform several rotations of the elbow joint back and forth, after which a similar action is performed with your shoulders.
  4. Approach the wall and press your back against it - all parts should touch the surface. Next, you should move away from the wall, maintaining the position of your body, then try to bring your shoulder blades together. Afterwards you will need to move your shoulders forward. You need to fixate in each of these positions for a few seconds.

Spinal stretching occurs due to own weight body

Strengthening the thoracic region

Strengthening the spine is a necessary activity for every person. Several exercises will help you achieve your goal:

  1. Starting position - standing:
    • stand straight with your feet parallel to each other at a distance of 15–20 cm;
    • lower your arms along your body;
    • straighten up, trying to stretch your head up;
    • stretch your arms up as far as possible.
  2. Starting position - lying on your stomach (exercise “Boat”):
    • place your arms parallel to your body;
    • raise top part torso, while inhaling;
    • throw your head back without lifting your stomach from the floor;
    • return to the original position as you exhale.
  3. Exercise with light equipment and a stool:
    • take dumbbells in your hands and lean forward, touching your chest to the surface of the stool;
    • straighten your arms and move them to the sides;
    • Raise your arms as high as possible while inhaling.

Each exercise is performed 5–10 times - start with a small amount and gradually increase to the maximum value.

When performing the “Boat” exercise, while raising the upper body, you should inhale, then lower as you exhale.

Gymnastics Qigong

Qigong is a set of exercises that improves a person’s physical and emotional well-being. The elements are characterized by smooth execution, therefore they are well suited for the prevention and treatment of pathologies of the thoracic and cervicothoracic spine.

  1. Stand with your feet shoulder-width apart and slightly bent at the knee joint.
  2. Lower your head and touch your chin to your collarbone.

After completing the action, you need to continue working on the neck, so perform the following elements:

  1. Slowly turn your head to the left, then to the right.
  2. Tilts the head forward and backward.

The exercises are performed 8 times, which will consolidate the positive results.

To work out the cervicothoracic region, use the “Crane Neck” exercise:

  1. Tilt your head forward.
  2. Touch your chin to your collarbone.
  3. Pull your head and neck up.
  4. Hold the position for 3–5 seconds.

The complex can be supplemented with exercises affecting the cervicothoracic and thoracic spine. Each element is executed from 8 to 18 times:


Techniques for performing Qigong gymnastics - video

Gymnastics Shishonin

Method of Dr. A.Yu. Shishonina helps not only to cope with problems of the cervicothoracic spine, but also to eliminate pain, normalize blood pressure and relieve dizziness.

The patient will benefit from the following exercises:


Each exercise is performed 5 times.

Video about Shishonin’s set of exercises

Exercise therapy after surgery

Physical therapy is also useful after surgery, but has several features:

  • for the first 5–8 days after surgery, the patient remains in bed, active actions are excluded;
  • exercises during this period of time are aimed at preventing the development of complications, improving muscle tone and normalization of blood circulation.

If the operation was performed on the cervicothoracic or thoracic spine, then in the first period (5–8 days) breathing exercises are allowed:

  1. Take a deep breath through your nose, while drawing in your stomach as much as possible.
  2. Hold your breath for a few seconds.
  3. Exhale through your mouth for a long time and relax your stomach.

After 5–8 days, they begin to prepare the patient in order to move to a vertical position. The following elements are allowed:

  1. Circular movements with the shoulders, but the arms must be pressed to the body.
  2. Raise your shoulders up - first left, then right.
  3. Alternately tensing the muscles of the neck and shoulders without performing any movements.

The exercise can be performed in supine position, but caution is required

Note! There should be no pain when tensing the muscles of the neck and shoulders. Otherwise, you should refuse to conduct classes.

Exercises for flexibility of the thoracic spine

Before starting exercises to develop flexibility, be sure to warm up - 5–10 minutes is enough. After completing the preparation, you can begin the lesson.

Exercise "Beans":

  1. Lie on your side, stretch your arms up.
  2. Extend your legs in the opposite direction.
  3. Roll over to the other side without using your limbs.

Exercise for flexibility of the thoracic region:

  1. Bend your head forward, put your hands on your belt.
  2. Bend your back in an arc, trying to connect your shoulder blades.
  3. Bring your shoulders together, straightening your arms, then bring your shoulder blades together again, returning upper limbs to the starting position.

Gymnastics for the cervicothoracic region is represented by turning and tilting the head to achieve maximum amplitude. The element is performed smoothly, without jerking. If there are problems with the vessels of the neck, then it is better to avoid such actions.

Exercises for the thoracic region - video

Thoracic spine stretch

Stretching exercises will help improve your posture and keep your chest muscles toned. Their advantage is that no special equipment is required, and some elements can be done even during breaks between work.

Each exercise is performed slowly, the number of repetitions is 3–4 times. Final phase represented by stopping for a few seconds, after which they return to the starting position.

Exercise with a chair:

  1. Sit on a chair, pressing your buttocks to its surface.
  2. Spread your arms to the sides, keeping them parallel to the floor throughout the exercise.
  3. Lean as far as possible to the left, fixing the position for a few seconds, then to the right.

Stretching the thoracic spine while sitting on a chair:

  1. Sit on a chair, feet shoulder-width apart.
  2. Place your hands behind your head.
  3. Bend forward with your torso turned to the left, keeping your back straight.
  4. Repeat the tilt, turning your torso to the right.

While performing this exercise, you need to alternately lean forward and turn your torso left and right.

Another way to perform stretching with a chair is represented by the following exercise:

  1. Sit down with your hands on your waist.
  2. Move your elbows in different directions.
  3. Raise your shoulders as high as possible, pulling your head in slightly.

This exercise is performed while kneeling:

  1. Bend your arms in elbow joint and lean on them.
  2. Bring your shoulder blades together and bend your back.
  3. Raise your head up.
  4. Bend your back upward, while lowering your head down.

Exercises to treat the spine

Therapeutic exercises will help cope with the negative manifestations of various diseases affecting the thoracic and cervicothoracic spine. Such pathologies include:

  • osteochondrosis;
  • radiculitis;
  • protrusion;
  • dorsopathy;
  • spondyloarthrosis.

Note! Exercise therapy is prescribed based on the type of pathology, its stage and symptoms, so in each case it is necessary to create an individual set of exercises.

Treatment of the thoracic and cervicothoracic spine with exercise therapy - table

Initial position Performing the exercise
Lying on your back, legs bent at the knee joint
  1. Press your legs to your chest with your hands.
  2. Tighten your abdominal muscles, slightly raising your lower back.
  3. Pull lower limbs to myself.
  4. Lock the position - hold for 5 seconds.

In the treatment of most back ailments, physical therapy (physical therapy) and gymnastic elements. Complex exercises have a positive effect on the condition of the ridge. Exercise therapy is especially helpful for osteochondrosis of the thoracic spine. The main thing to remember is that special exercises must be agreed with your doctor.

The approach to the treatment of osteochondrosis should be comprehensive. This will allow you to achieve a complete recovery. In this regard, along with the use of medications, physical therapy is widely used.

The action of exercise therapy is as follows:

  • strengthening the back muscles, which accompanies correct posture;
  • restoration of the normal state of the spine, return of its natural curves;
  • strengthening pectoral muscles, as well as tissues of the shoulder girdle.

It is worth noting that therapeutic exercises make it possible to form a strong muscle corset that can support a weakened spine. In addition, exercise therapy together with special gymnastics help improve the mobility of the cervicothoracic spine.

Note! Therapeutic gymnastics eliminates congestion in tissues, improves blood circulation and eliminates pain in the cervical and thoracic vertebrae.

Exercises

Therapeutic exercise and gymnastics usually include strengthening the muscles not only of the thoracic region, but also of the cervical region. The main thing is not to overwork the spine during the period of exacerbation of osteochondrosis (it is better to use medications), but to engage in exercises when the disease is in remission.

All exercises are aimed at reducing muscle tension and strengthening the upper back muscles. The movements are performed while lying on a medium-hard surface (bed, floor).

  1. Press your torso to the floor, place your arms along your body. Slowly raise your upper spine and hold for 5-7 seconds. Then return to the previous position. Repeat 4–8 times.
  2. The torso is in a horizontal position. You need to raise your head and reach your chin towards the ceiling. If possible, it is recommended to freeze in this position for a short period of time. Perform 10 repetitions.
  3. The head is raised, the neck is tense, raise your arms up and stretch your chest forward. Tighten your muscles as much as possible and hold in this position for 5 seconds. Do 7 exercises.

The listed movements enable the back muscles in the thoracic region to become stronger, and also tighten the neck muscles.

Complex exercise therapy for osteochondrosis of the thoracic and cervical can be performed not only while lying down. There are many movements that are recommended to be done while standing. To do this, you need to put your feet shoulder-width apart, tilt your head forward, and stretch your chin to your stomach, that is, arch your back. After 5 seconds in this position, you need to straighten up, tilt your head back, and spread your shoulders to the sides.

Note! Similar exercise involves the cervical, thoracic, and also shoulder girdle. You should repeat the steps 5 times, and then increase the number of approaches daily.

Another effective exercise of therapeutic physical culture for chest and cervical osteochondrosis is the movement of the shoulders. It consists in taking turns to reach your earlobe with your shoulder. Repeat 9 times, and on the 10th exercise, raise both shoulders at the same time, then lower and relax.

While standing, you can bend to the sides top part spine. Circular movements of the shoulders, first forward and then back, are encouraged. In addition, in a standing position, it is recommended to arch the spine in the thoracic region. To do this, you need to stand straight, support the area just below the shoulder blades with your hands and, pushing yourself in the back, arch. Repeat 5-7 times.

There are a large number of exercises that can strengthen the muscle corset specifically in the thoracic region.

  1. Lie face down, spread your arms to your sides. Deep breath - rise chest above the floor. At this time, bend your legs at the knees and try to hold them with your hands by your calves. Spend 10–15 seconds in this state. Exhale - slowly return to initial pose. Repeat 3-5 times.
  2. Kneel down, then put your hands on the floor. Inhale – raise your head up, bend your back as much as possible (5-10 seconds). Exhale - slowly lower your head and arch your back upward (5-10 seconds). Do at least 5 exercises.
  3. Lie on your stomach, relax. Slowly pull your knees to your chest, lift your upper spine, clasping your legs with your arms. Stay in this position for a quarter of a minute. Return to the starting position and repeat the exercise 5 more times.
  4. Lying on your back, raise your left arm and right leg. In this case, the thoracic region should come off the floor. When performing the movement, you must try to touch the heel with your palm. Do the same with your right arm and left leg. Repeat 10 times.
  5. Clasp your hands and place them under your head. Legs in knee joints bent. It is necessary to lift the upper spine and try to reach the knee with your elbow. Do 7 repetitions.

Such exercises are aimed at strengthening the muscles of the back and chest. If you follow them according to the instructions, there should be no discomfort. If pain occurs, it is recommended to interrupt classes until the condition normalizes. It is impossible to do exercise therapy while undergoing pain. This can harm the spine.

Important! Everyday special classes physical culture prevents the occurrence of new exacerbations. In addition, exercise therapy relieves the back, restoring mobility to the thoracic region.

Physical exercises to stretch muscles and relieve muscle spasms

One of the leading causes of pain in the thoracic region is severe tension in the soft tissues. It occurs due to inflammation of pinched roots. Muscle spasm significantly increases the existing compression between the vertebrae. Therefore, there are special exercises that help relax muscles.

  1. Lying face down on the floor, you need to try to connect your shoulder blades. In this case, the muscles in the shoulder girdle and thoracic back should be tense. Stay in this position for ¼ minute, then relax and return to the starting position.
  2. Lie on your stomach, spread your arms to the sides. Inhale – smoothly raise your head and shoulders above the floor (hold for 5 seconds). Exhale - slowly return to the starting position.
  3. Kneel down, arms at your sides. You need to slowly lean forward, moving your upper limbs back. Repeat 5 times.

Note! In the treatment of thoracic osteochondrosis, it is necessary to use a complex of exercise therapy, which includes exercises to strengthen muscles and techniques aimed at eliminating muscle spasms. In this case, you can achieve recovery faster.

Physiotherapy

Degenerative processes in the vertebrae contribute to tissue stagnation, disrupting blood circulation. In addition, poor thoracic mobility interferes with normal breathing. In this case, therapeutic exercises help.

  1. Lie on the floor, put a cushion or rolled up towel under your back. Clasp your hands and place them under the back of your head. Inhale – bend as much as possible, then exhale and return to the position from which you started. Do 6 repetitions.
  2. Rest your upper spine against the back of the chair. Raise your hands up and slowly place them under the back of your head. First, bend your back back, and then bend it forward. Do 7 such exercises.
  3. Stand up straight. Raise one hand up, place the second on your belt. Without jerking, bend to the sides, stretch as much as possible, first to one side, then to the other, in order to properly stretch the muscles in the thoracic region.

Therapeutic exercises help normalize breathing. In addition, exercises help stretch muscles and relieve spasms in soft tissues.

Contraindications

Class physical exercise and therapeutic exercises help to significantly alleviate the condition with the development of osteochondrosis. The main thing is to understand that the complex of exercise therapy is established by the doctor, taking into account the individual characteristics of the course of the disease. In addition, physical therapy and gymnastics have a number of contraindications:

  • osteochondrosis in the acute stage;
  • high blood pressure;
  • pain in any part of the spine;
  • problems with the vestibular system;
  • cardiac pathologies (arrhythmia);
  • disturbances in coordination of movements caused by diseases of the nervous system;
  • the initial period of rehabilitation after surgical interventions.

Important! Exercise therapy and therapeutic exercises should only be performed when you are feeling well. If you experience any unpleasant sensations (dizziness, muscle pain, nausea), it is recommended to temporarily abandon the set of exercises.

Exercise therapy and gymnastics for osteochondrosis of the thoracic region helps improve blood circulation in damaged tissues, relieve swelling and stagnation. Exercises make it possible to restore mobility to the vertebrae and reduce compression in them. The main thing to remember is that before starting a set of health measures, you need to consult a doctor. In addition, it is important to make sure that there is no therapeutic exercises contraindications.

There are various reasons for prescribing exercises for the thoracic spine. This is usually associated with the development of underlying diseases of the spine, for example, thoracic osteochondrosis. The doctor prescribes certain exercises to promote the patient’s recovery. The mobility of the thoracic spine increases, and the patient feels better. His muscles relax and become less tense. Exercises are effective for scoliosis. This type of therapy is considered one of the main ones, because it allows you to completely get rid of spinal disease.

This complex is considered standard; you can perform it at home yourself. However, you should first consult with your doctor. A set of exercises for the thoracic spine does not last long. It is recommended to perform therapeutic exercises twice a day.

Using a chair

You can increase the mobility of the spine without leaving home and using available devices. One of them is a chair.

You should choose a chair with a straight back. Here are some effective physical exercises:

  • Sit up straight, clasp your head with your hands. Bend back, leaning on the back of the chair. Return to the starting position.
  • Sit on the edge of a chair and do a few forward and backward bends. This exercise has a beneficial effect on the spine and the functioning of the lungs, as it is accompanied by the following breathing combination: when exiting, the person leans forward, and when inhaling, he leans back.
  • When performing the following exercise, the patient sits on a chair and spreads his legs wide apart. He raises his hands up and wraps one hand around his wrist with the other. This is followed by tilts in the opposite direction. Perform slowly, using alternately the right and left hand and accordingly the parties.

Each exercise is performed at least 4 times. In this case, you should determine the number of approaches and increase it over time. Exercises should not bring discomfort; on the contrary, they should improve the well-being and general condition of the patient.

Exercises with a towel

You can restore the flexibility of the thoracic region by using a towel. A small set of physical therapy exercises:

  • Use a towel to form a roll and place it on the floor. Lie on your back so that the cushion is located in the thoracic area of ​​your body. Place your hands behind your head. Perform a few backbends and forward bends, following the breathing principles discussed earlier. Next, roll back and forth on the roller to feel the stretch across your entire back.
  • On next exercise the towel is used for other purposes. They wrap it around the chest, leaving the ends in the hands. The essence of the exercise is to pull off the towel as you exit, and relax as you inhale. This activity will improve lung function and increase muscle mobility.

Fitball for the spine

Will help restore vertebral mobility big ball, which can be purchased at any physical therapy store. For pain in the thoracic spine, exercises with a fitball are used - a special rubber ball designed for physical education, gymnastics and aerobics. Exercising with a ball increases the mobility of the thoracic segment and straightens your posture.

Sit on top of the ball with your legs slightly apart. Starting position: arms lie along the body. Raise your arms high, stretch your back. Lower to the starting position. Perform gymnastics while inhaling.

Lower your stomach onto the ball, completely relaxing your arms and legs. Slowly roll back and forth, feeling an extended relaxation of the entire spine. If you feel discomfort in your back, hold the position and stretch your back. Relax as much as possible so that the muscles stretch.

These are the main exercises for back pain. Gymnastics for the thoracic spine should be combined with other methods of therapy: medication, exercise therapy, massage and others.

The use of physical education in the process of treatment and rehabilitation of diseases of the thoracic spine is a necessary measure for recovery. However, we must not forget that each case is unique, and the individual characteristics of the patient should be taken into account when choosing a set of exercises and the frequency of exercises.

A set of exercises for straight posture

A few key exercises for straightening your posture for pain in the thoracic region:

  • Stand up straight, raise your arms above your head as you exit. Bend back while inhaling. Repeat 10 times.
  • Get on all fours. Arch your back inward, hold your breath. Wait a few seconds and return to the starting position.
  • Lie on your stomach, raise your legs and head above the floor at the same time.
  • It is recommended to do exercises twice a day: morning and evening.
  • Therapeutic exercise for the treatment of thoracic osteochondrosis

The treatment of thoracic osteochondrosis must be approached comprehensively. Untimely assistance can lead to the development of complications in the spinal segment. This can worsen the patient’s condition, increase pain and negatively affect the functioning of internal organs. With this disease there are some restrictions, for example, when doing stretching during exercise therapy. Massage must also be performed carefully.

Let's consider a complex of physical therapy developed by specialists for osteochondrosis of the thoracic region. It can be done at home. First, you should bend in different directions, observing correct breathing. It is advisable not to make deep bends of the torso to prevent pain.

  1. Raise one shoulder and tilt your head towards it. Do the same with the other shoulder. Do it alternately several times.
  2. The exercise is performed while sitting on a hard surface. Clasp your hands and wrap them around your neck from behind. Spread your elbows to the sides and stay in this position for a few seconds. Return to the starting position.
  3. Stand with your back close to the wall, straighten up. Slowly lower yourself down without lifting your back from the wall. After this, also slowly rise back.

Before each exercise, be sure to warm up your back muscles with a massage.

Exercise therapy should be performed even directly when there is back pain in order to relax the nerve and get rid of pinching. The vertebrae will stretch and your health will improve. Gymnastics should be carried out for moderate pain; it should help restore muscle tone. If this does not happen, it means that the method of implementation or the diagnosis made is incorrect. At the first symptoms of acute pain, charging should be stopped.

Twisting with thoracic osteochondrosis

An excellent exercise for stretching the muscles of the back and chest is performed while lying down - twisting. It performs like gymnastic exercises or during a yoga class. However, with thoracic osteochondrosis, you should approach this stretching with extreme caution, because you can unknowingly pull the muscles and even damage the thoracic spine. To avoid this, twisting must be performed under the supervision of a specialist. It is strictly forbidden to use the technique in case of exacerbation of pain.

Twisting, in general, gives a positive response to the body and has a beneficial effect on the condition of the patient with osteochondrosis. This is only true if the exercise is performed correctly and carefully. You should not make strong bends and allow painful sensations. It is best to use this type physical training only in extreme cases, as an additional method of treatment.

To get rid of pain due to osteochondrosis of the thoracic spine, it is necessary to stretch after each physical activity. Physical therapy exercises (physical therapy) are designed so that power load and muscle stretching alternate in a gentle manner and do not cause discomfort.

During attacks of pain, physical activity accompanied by severe tension is contraindicated. Exercises begin only after the acute pain disappears.

Warm-up

Start training with warm-up exercises aimed at increasing blood circulation. You need to warm up the body from the largest parts - latissimus dorsi, quadriceps femur, gluteal.


Exercise therapy complexes to prepare the body for work include running in place (5-10 minutes), bending forward from a standing position (10-15), squats (10-20), and swinging arms in an inclined position. Performed gymnastics exercise therapy on an empty stomach, in a room with good ventilation.

Strengthening the muscular corset of the upper body

Lying on your stomach, place your palms on the sides of your chest on the floor. Leaning on them, try to raise your body above the floor without raising your legs. From this position, different options for lifting the body are performed:

  1. leaning on straight arms
  2. clasping your hands behind your back and not leaning on your hands
  3. holding your arms out in front of you
  4. raising your palms off the floor and pressing your elbows to your sides
  5. lifting both the body with arms extended forward and legs above the floor


It is useful to strengthen your back by doing push-ups from the floor from your knees, leaning on your arms wide apart. Push-ups allow you to work out your back and shoulder girdle, strengthen your arms and abs.

Therapeutic gymnastics is not aimed at building muscles, but at improving their tone and increasing blood circulation. The patient should not work with force.


Gymnastics is effective in the treatment of osteochondrosis if regular exercise is observed. When performing exercise therapy, the use of sports equipment enhances the effectiveness of treatment: gymnastic stick, fitball, ball, small dumbbells.

Exercises with a gymnastic stick

A gymnastic stick can be used both to stretch the thoracic region and to strengthen them:

  • The sports equipment is taken with both hands and raised above the head
  • Then bend the forearms at the elbows and place the stick behind the back
  • In this position, make turns to the sides

You can perform the movements in any position.


The exercise therapy complex for the spine with a gymnastic stick is performed mainly in a standing position, but methods of using the apparatus while lying on a hard surface have also been developed:

  1. To perform the exercise, lie on your stomach
  2. Stretch your arms forward and take the stick with both hands
  3. Raise your arms several times, holding the stick, up along with your body

To stretch the muscles of the thoracic region, you need:

  • Stand up straight
  • Take with both hands gymnastic stick by the ends, hold in front of you
  • Then, without bending your elbows, try to place the projectile behind your back with straight arms.


The exercise stretches the muscles very well, but it is difficult to do right away. Perform the move behind the head as far as possible, without overexerting.

Crick

After any physical activity it is necessary to stretch the muscles. With osteochondrosis of the thoracic region, the muscles of the neck, shoulders, and back are stretched. Therapeutic exercises for the spine should not only restore muscle strength, but also to shoot muscle spasm, improve the patient’s well-being.

Stretching exercises for the muscles of the upper spine will help relieve muscle tension in the thoracic region. Tension is often caused by neck strain. Exercises for the muscles that support the head will improve blood circulation in osteochondrosis and eliminate stiffness in the collar area.


To do the exercise:

  1. The fingers are intertwined and placed on the back of the head. Lightly press on the back of the head, stretching the erector spinae muscles, preventing pain
  2. Throw back the head, then in this position slightly tilt it alternately to the right and left shoulder
  3. Extend your arms to the sides, clench your hands into a fist. Keeping your arms suspended, twist, trying to reach your chin to your chest. Then, through the starting position, they turn around without lowering their outstretched arms

Twisting the torso with a forward bend

Bends forward and twisting help to relax the longitudinal muscles of the back with osteochondrosis.


Bends are performed from a standing position in one smooth movement without jerking:

  • First they tilt their head
  • Then gradually twist in the cervical, thoracic, lower back
  • At the maximum point of inclination, you need to linger for a few seconds, relax your neck and arms
  • The reverse movement (lifting the body) begins from the lower back, is performed slowly, consistently untwisting the spine, avoiding jerking

Bringing your hands behind your back

Exercises that involve placing your hands behind your back and clasping your palms together help to relax your chest. If it is not possible to clasp your hands, use a piece of rope, which is held with both hands at the edges.


The lock is connected behind the back in different ways:

  1. both hands are wound from below
  2. one hand is raised, bent at the elbow, placed behind the head, and the other hand behind the back from below

Clasping your palms, perform smooth slight tilts forward and backward, bending in the thoracic region.

Yoga poses for relaxation

Gymnastics uses yoga poses to relax muscles. Relieves pain and improves the condition of the cat pose with support on straight arms and knees. Then they arch their back upward, like an angry cat, after which they arch their chest, imitating a stretching cat.


By changing the position slightly and bending your elbows, you can increase the stretch and work each vertebra of the thoracic spine, performing the same movements as in cat pose. By moving your arms bent at the elbows further from the body or bringing them closer to you, you work out all the pain points.

Exercise equipment

Exercises on simulators that work on the upper back will help eliminate pain and strengthen the muscular corset of the spine. The condition of the muscles in thoracic osteochondrosis depends on the general tone of the upper back - rhomboid, trapezoid and deltoid muscle. It’s easy, even for a beginner, to perform shrugs and horizontal thrust to the stomach while sitting, using a slight load.


Shrugs

Shrugs are performed while standing straight, legs slightly apart, arms with dumbbells placed along the body. The head is motionless, the chin is slightly raised. The shoulders move in shrugs, the arms do not strain, they just hold the weight. Slowly raise the shoulders, pull them towards the ears, then smoothly lower them down.


Horizontal abdominal thrust while sitting

The row is performed on a machine with a straight bar, so that the elbows are directed up and to the sides when moving. In this case, the middle part of the back works.


Daily execution exercise therapy complex, exercises with sports equipment, and when you feel better, exercise in gym under the supervision of experienced instructors, they significantly improve body tone and completely relieve pain in the spine.

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