Exercises for the thoracic spine with osteochondrosis

In the treatment of breast osteochondrosis, an important place is given to restorative gymnastics. It improves spinal mobility, stretches the pectoral and dorsal muscles, contributes to the normalization of muscle tone. Especially effective physiotherapy at the early stages of the disease. If you begin to perform the exercises at the first signs of osteochondrosis, you may not need any other therapeutic measures, except gymnastics and massage. Far-reaching degenerative changes in the intervertebral discs require medical treatment, and sometimes surgery. But in this case, physical therapy remains an important component of the complex of therapeutic measures.

Complex fitness exercises for the back muscles

Thoracic osteochondrosis is accompanied by spasms of paravertebral and pectoral muscles. Long-term muscle tension, in turn, leads to the development of pain of varying severity. Wherein   pain   may be felt both at the point of the spasm itself and in remote areas. Neurological symptoms of osteochondrosis can be eliminated by normalizing muscle tone. The following exercises are used to stretch and relax the back muscles:

  • Align your back, place your palms on the belt.

Perform circular movements of the shoulders – in turn, and both together. Having completed the rotation, move your shoulders back and forth. Bent elbows move in the same direction as the shoulders. Perform 10 repetitions in different directions.

  • Squeeze your palms in fists and press them in the back under the shoulder blades (above the waist).

Crouch in the back, pressing her fists. Fix the position attained for 15 seconds. Then, with a smooth movement, squat your shoulders, round your back, lower your head and clasp your arms around you. In this position, also linger for 15 seconds. Straighten up. Do 5-10 reps.

  • Take a chair with a high back.

Sit on it, arms free to hang down. Inhale and put your hands behind your head. On four counts, tilt the case back and press the shoulder blades against the back. Exhale, take the starting position. Repeat up to five times.

  • Clasp your left palm with your left shoulder and your right palm with your right palm.

Lower one shoulder and tilt your head toward it. Lower the shoulders one by one until you have done 10-15 repetitions for each side.

A selection of exercises for the back muscles can be used as   fitness complex for morning exercises. But if daily gymnastics does not work, any other time of day will do. The main thing is not to do physical exercises before going to bed and immediately after eating. The break between meals and exercise should be at least an hour. In the evening, 1-2 exercises are allowed, but not more, otherwise the tonic effect of gymnastics can prevent sleep.

Exercises for the back muscles are given in random order. It is advisable to start and finish training with those that are given the easiest. To enhance the effect, you can repeat the complex in two approaches. When performing movements, avoid jerks and sudden movements. All actions should be carried out smoothly and without haste. If any twist, tilt or deflection causes severe pain, do not need to do it through force. Painful movement should be excluded from the complex and consult a doctor.

Chest Muscle Exercises

A neglected thoracic osteochondrosis can lead to squeezing of the intercostal muscles and impaired respiratory function. To reduce the tension of the pectoral muscles will help the following set of exercises:

  • Put your feet under your shoulders, raise your arms above your head.

With your right hand, wrap your left wrist. Lean to the right side. Use your right hand to pull your left hand in the direction of the tilt, thereby increasing the stretching of the pectoral muscles on the left side of the torso. Fix the pose for 2-3 seconds. Straighten up. Alternating sides, perform in each 5-8 slopes.

  • Sit on a chair.

Wrap a towel around your chest. Grasp the crossed ends: Hold the right end with your left hand and your left end with your right hand. Slowly exhale, forcefully pull the chest. Breathe in, relieve pressure. Do 5 repetitions.

  • Get down on the floor and stand with the emphasis on straightened arms and knees.

Inhale, bend back and lift your head. Exhale and kick your back, head down. Do 10 repetitions.

Complex exercises with a gymnastics roller help to eliminate stiffness in different parts of the body. To relax the pectoral muscles, lie on the roller, placing it under the shoulder blades. Hands stretch your head. While breathing in, arch your back down. During exhalation, lift the head, shoulders and back (up to the shoulder blades). Pull your arms forward when lifting. Do 5 repetitions.

Exercises for the chest muscles can be combined in one workout with working out the muscles of the back. Any sequence of exercises is permissible, but it is advisable to perform the most complex ones in the middle of a class.

Paired exercises in chest osteochondrosis

The following set of exercises is performed with a partner. The purpose of the workout is to stretch the thoracic spine and improve its mobility. Each   exercise   duplicated in 5-8 repetitions. At the moment of inhalation, an effort is made, followed by exhalation and relaxation.

  • Lie face down.

Stretch your arms at your sides. Taking a breath, strongly strain the back muscles and reduce the scapula. This movement should prevent a partner. He puts his palms on the shoulder blades and tries to separate them.

  • Starting position, as in the first exercise.

The partner is on top: sitting or kneeling (knees are on the sides of the waist). The task of the partner is to prevent the expansion of the chest when inhaling. To do this, he must squeeze the ribs with his hands.

  • Keep lying on your stomach.

The partner sits on top and presses the ribs of the palms to the right and left of the spinal crest. Pressing occurs during your inhale.

Gymnastics for the treatment of osteochondrosis must be performed daily. In the case of skipping classes should repeat the entire course from the beginning. The recommended course duration is from one and a half to three weeks. Before starting classes you need to consult a doctor. Pain characteristic of osteochondrosis may be accompanied by other diseases (hernias of intervertebral discs, heart disease, etc.), in which gymnastics is contraindicated.

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