Performing exercises for the thoracic spine is a mandatory measure for many diseases, in particular, for osteochondrosis. It helps to eliminate its unpleasant symptoms. Physiotherapy exercises is necessarily included in a set of solutions aimed at combating the development of pathology. What exercises to strengthen the thoracic section should be taken into service? We will talk about this in our publication.
What is the effect of physiotherapy exercises?
As a rule, the reason for the formation of osteochondrosis of the thoracic and neighboring cervical spine is the minimum daily activity of a person. Regular training aimed at strengthening the presented area makes it possible not only to relieve local discomfort, but also to improve overall well-being. Proper exercise for the cervicothoracic spine allows you to achieve:
- Eliminate the effects of physical inactivity.
- Increased muscle tone, positive changes in the structure of ligaments and joints.
- Relaxed clamped muscle frame.
- Reducing the likelihood of pinched nerve endings.
- Removal of severe pain.
- Saturation of tissues with an abundance of oxygen and nutrients due to increased blood flow.
- Elimination of stagnant processes in the vessels, improving metabolic processes.
Features of the exercise
To achieve good results when performing exercises for the cervicothoracic spine and to avoid harming the body, the following aspects should be taken into account:
- The last word should always be with the attending physician. In other words, resorting to exercises with osteochondrosis of the thoracic region should be done only after approval of such actions by a specialist.
- Increase the load on the muscles and joints of the target area gradually. Classes should systematically strengthen and tone local tissues, but not cause a feeling of fatigue.
- Exercises for the thoracic region, which provoke the appearance of even greater discomfort, should be excluded from the training program. Over time, when there will be a progressive improvement in well-being, you can try to return to previously rejected methods.
- In the process of training, resort exclusively to smooth, rhythmic movements. Watch for proper breathing. Do not allow any kind of jerking.
- In order for the exercises for the muscles of the thoracic region to give the expected result, follow the planned training program daily. Try not to miss classes, even for good reasons.
Lift ups
Perform an exercise for the thoracic back according to the following pattern. Comfortably lie down on the gymnastic mat. Pull the upper limbs forward. Gently lift the shoulder girdle. Hold for a moment in the upper position and slowly lower yourself down. Move your hands along the body and repeat the exercise.
Then put your palms in the lock behind your back, at the level of the lower back. As you slowly lift your torso, pull your elbows toward the ceiling. Focus on tight scapular mixing. Each variant of the exercise for the thoracic section is performed about 5-6 times during one training.
Back deflections back standing
Take an upright stance with your feet at shoulder level. Clasp your hands into fists, wrap behind your back at a level between the shoulder blades and the lumbar region. Pressing lightly on the spine, slowly bend back. Feel the muscles in your chest tighten. Try to lock in a static position for 10-15 seconds.
Next, slouch your back. Bow your head in the frontal direction. Hug the chest with arms crossed. Again linger in position for a few moments. Then straighten the case. Perform the exercise for the thoracic section according to the above instructions, making about ten repetitions.
Tilting the head to the sides
Exercise is ideal for working out the cervicothoracic region directly at the workplace. The essence of the training is as follows:
- Tilt your head back gently, trying to reach the back of your head.
- Bend your head in the frontal direction by making the chin touch the chest.
- Move your head to the right, and then to the left, reaching with your ear to the shoulder.
- Perform movements on each side about 7-8 times during one lesson.
Squeezing chest
Lie on your stomach with your upper limbs along the body. Use the help of a friend who should be at the back. Take a deep breath. The assistant needs to press lightly on the ribs with his palms, creating moderate resistance to chest opening. Breathe out and try to relax the body as much as possible. During one workout, do 7-8 repetitions of the exercise.
Side tilts
Take the initial vertical position of the body, with your feet apart at shoulder width. Raise your upper limbs. Grab your right hand with your left hand. Deeply tilt the body to the left side, performing the most smooth movement. At the end point, pull your right hand with your left hand, reaching the ultimate muscular tension of the core. Hold in a static position for a couple of seconds. It is important to feel the tension in the chest area. Next, straighten the stand, returning to its original position. Perform a hand shift and repeat the exercise, tilting the body to the opposite side. Do 5-6 reps in each direction.
Study of the cervicothoracic region while sitting on a chair
Sit on the edge of the chair, moving your spine away from the back. Lean forward slightly. Place your straightened arms behind your back, arms crossed in a lock. Stretch your limbs together, trying to maximize your chest. Take deep breaths to your full lungs. Hold in position for a few seconds. Then relax the body, returning to its original position. Repeat 3-4 times.
Sitting on a chair, spread the upper limbs to the sides parallel to the floor. Keep your hands on weight for 5 seconds. Then translate them into a position elongated above the head. Stretch towards the ceiling. Alternate actions by doing 4-5 repetitions.
Keep your hands behind your back and align your palms so that your fingers are pointing up. Alternately take deep breaths and exhalations for 10-15 seconds. Then relax well.
Perform gymnastic procedures, as described above, during sedentary work with a frequency of 2-3 hours. Periodically doing exercises during the day, you can conduct excellent prevention of osteochondrosis, as well as much faster eliminate the unpleasant symptoms of an existing disease.
Back flexions with gymnastic ball
Get a small gymnastic ball or use an elastic roller as an alternative. Sit on your back. Lay the sports equipment in the area between the shoulder blades. Put your palms behind your head, put your elbows apart. After taking a deep breath, bend your back through the gymnastic ball. As you exhale, smoothly stretch your shoulders and head up. Try to stretch your elbows forward. Repeat the exercise at least 5 times.
How to keep your back healthy
To prevent a problem, doctors advise you to follow these recommendations:
- Try to lead a healthy, active lifestyle. Adhere to a balanced diet, bring into your daily diet foods that act as a source of vitamins and essential minerals for the body. The main emphasis is on the use of green salads, an abundance of vegetables and seafood. A set of solutions will help to avoid the occurrence of degenerative changes in the tissues of the cervicothoracic spine.
- In winter, visit the pool regularly. In the warmer months, swim in natural waters. Active water procedures have a wonderful effect on the state of the body and contribute to improving overall well-being.
- Rest on an orthopedic mattress with a moderate degree of hardness. Use a tightly folded towel roll as an alternative to a soft pillow.
- Try to get rid of excess weight in time. Obesity negatively affects the condition of the skeleton. Extra pounds cause the musculoskeletal system to experience extra, unnecessary loads.
- Do yoga, which will allow you to achieve high-quality stretching of muscle tissue and ligaments in the problem area. Systematic exercises make it possible to strengthen the muscles, which are responsible for maintaining the body in the correct position.
- Perform prophylactic massage. Even independent study of the muscles of the shoulder girdle and neck with light massaging movements after prolonged sitting in an uncomfortable position helps to slow down the processes of inhibition of the tone of local tissues. The solution helps to eliminate the effect of leakage of muscles and provides activation of blood circulation.
- Try not to stoop, keep the body upright. If you constantly stoop, it is difficult to avoid the development of osteochondrosis of the cervicothoracic spine.