Exercises for the thoracic spine. Effective basic exercises for thoracic osteochondrosis. Raising and abducting the shoulders while standing

Osteochondrosis of the thoracic region, characterized by pathological processes in the intervertebral elements, is a dangerous and fairly common phenomenon. Therapeutic and rehabilitation exercises for thoracic osteochondrosis are one of the most effective methods of combating the disease.

The gymnastic complex is able to eliminate all the signs and symptoms of osteochondrosis, while treatment of thoracic pathology with gymnastics can be carried out both in the hospital and at home.

Characteristic manifestations of thoracic osteochondrosis are:

Pain syndrome of different nature:

Aching, dull pain localized in the chest area. It intensifies during rest, when staying in one position for a long time, or in a static position;
Paroxysmal acute pain, accompanied by spasms and a feeling of lack of air;

Feelings of stiffness in the center of the back and chest;
Difficulty, “incomplete” breathing;
Intercostal neuralgia of varying severity;
Disorders in the functioning of the gastrointestinal tract;
Discomfort and aching in the area of the shoulder blades;
Sensations of severe cooling of the lower extremities;
Sexual disorders.

The main factors for the occurrence of thoracic osteochondrosis:

Curvature of the spinal column;
Excessive loads on the spinal column;
Disturbances of blood flow and vascular system;
Congenital and age-related pathologies, against which osteochondrosis occurs;
Metabolic disorders, lack of calcium;
Sedentary lifestyle, frequent stay in an uncomfortable, static position;
Bruises and damage to the spine.

Therapeutic exercises for osteochondrosis of the thoracic spine

Exercise therapy for thoracic osteochondrosis combines a set of exercises, the purpose of which is:

Elimination of symptoms and manifestations of osteochondrosis of the thoracic region;
Slowing down pathological processes in the spine;
Regeneration of damaged tissues;
Prevention of the development of pathological conditions of the spinal column.

In order for a set of therapeutic exercises for thoracic osteochondrosis to bring a pronounced positive result, it is necessary to adhere to certain rules:

You cannot start exercising until the pain is relieved. Pain during exercise can worsen the condition;
Physical therapy for thoracic, cervical, and lumbar osteochondrosis can only be prescribed by a specialist. The doctor determines the optimal set of activities, taking into account the stage of the disease, the individual characteristics of the patient (age, physical fitness), concomitant pathologies;
Exercise should bring relief and a comfortable feeling (as much as possible). If discomfort occurs during any exercise, you should not do it. You can try the exercise after a while.

A set of basic exercises

Initial position	Execution technique
Lying on your stomach	With your legs and arms extended, your upper body slowly rises. You need to try to ensure that the main tension is not in the lower back, but in the shoulders and chest. Repeats: 3-6 times; The arms are extended and pressed to the body. The upper part of the body slowly rises. Repeats: 2-6 times; Hands clasped at the back of the head. The upper body slowly rises. Repeats: 2-6 times;
Sitting on a chair	Lean back. A backward bend is made, with the shoulder blades resting on the back of the chair. The exercise is performed very slowly, with repetitions from 3 to 6 times; Take a stick and lay it behind your shoulders. Holding its ends, bend in different directions;
standing	Palms on shoulders. At the same time one thing rises and the other falls. The head follows the lowered shoulder. Repeats 3-7 times.

Gymnastics for the chest

Therapeutic and restorative gymnastics for thoracic osteochondrosis provides a gymnastic complex that is optimal for each stage of the disease:

Acute period:

Therapeutic exercises, which cure thoracic osteochondrosis in the acute period, are aimed at relaxing muscles and improving blood circulation. All exercises are performed exclusively while lying down. It is necessary to achieve complete relaxation of the back muscles; for this you can use bolsters, orthopedic pillows under the neck, legs;
Performing a set of breathing exercises to unload the spine. Diaphragmatic breathing is performed with the stomach: when inhaling, the stomach inflates, when exhaling, it retracts. Breathing techniques help relieve muscle spasms;
The muscles of the arms and shoulder girdle contract alternately, move your fingers, clench your fists, and slightly pull your shoulders back.

Subacute period

At this stage, the exercises are not only relaxing, but also strengthening:

Lying on your back. In a relaxed position, the arms are raised one by one (the shoulder blades are pressed to the floor), then spread to the sides, and then placed behind the head;
Lying on the floor. Lie on your back, relax. Legs straight, arms extended, located on each side of the head. The upper and lower limbs smoothly stretch in opposite directions, while the spine is relaxed, the lower back is pressed to the floor. The exercise helps to stretch the spinal column and get rid of micro dislocations.

Remission period

At this stage, the movements are performed more intensively and dynamically, and have a more complex technique:

Lying on the floor, stretch out in a “string” position. The opposite hand and foot are raised and touch with the touch of the hand on the big toe;
Back arches. Exhale - the back bends, the head drops to the chest, inhale - the back bends, the head rises.

Exercises for thoracic osteochondrosis at home

Therapeutic exercises to combat the manifestations of thoracic osteochondrosis at home are performed taking into account the following rules:

Before you start practicing at home, you should consult a specialist. The doctor will determine the severity of the disease, select the optimal set of exercises for osteochondrosis of the thoracic region, taking into account individual characteristics;
If the exacerbation has passed, you should take a warm shower, which will relax the muscles and relieve spasms;
In the subacute and remission period, light self-massage of the chest area is allowed, carried out with soft, rubbing movements;
Before you start training at home, you need to warm up. Warm-up includes walking on your feet, then on your toes, and then on your heels. Make slow circular movements, smoothly spread your arms to the sides, and alternately raise your shoulders.

Universal complex for osteochondrosis of the thoracic region:

Starting position (with maximally straight posture)	Execution technique
Lying on your back	A bolster or rolled blanket is placed at the level of the shoulder blades. You need to “roll” up and down the roller, massaging your shoulder blades and back. Exercise allows you to relax all muscle groups of the back. Continue for 1-2 minutes;
Sitting on a chair	Place your palms on the seat of the chair. Arms are bent at the elbows. Take slow small steps with your feet forward, your pelvis lifts off the chair, while your palms remain in place. Feeling tension in the shoulder girdle and chest, bend slightly in the chest area and freeze for 2-4 seconds. Do 3 approaches.
standing	Place your fists overlapping on your back under your shoulder blades. Bend over, slowly throwing your head back. Freeze for 2 seconds and straighten up. Wrap your arms around yourself in front, overlapping yourself, hunching as much as possible. Freeze for 2 seconds. Do 3 – 7 repetitions.

Spinal gymnastics is one of the main types of treatment. The main direction is restoration (full or partial) of motor activity. Improvements rarely come from one therapy session, so the doctor prescribes several exercise options at once. The approach and technique of execution changes every time.

Description of the pathology

Osteochondrosis is a disease associated with the destruction of bone tissue, replacement of the intervertebral space with connective tissue and deformation of the vertebral bodies with loss of physical activity.

The exact reason has not been established. Suspected factors may include infection, injury, or occupational characteristics.

Dystrophic destruction of bone substance is a slow process and often, with timely treatment, is stopped without significant anatomical changes.

Main clinic:

Pain. Localization is variable (upper limbs, back).
Limitation of range of motion (upper limbs).
Sensory impairment (numbness, tingling in the fingers).

With the thoracic region, the cervical region is also affected, and then it is added to the listed symptoms.

Indications and contraindications

For thoracic osteochondrosis, therapeutic exercises pursue a number of goals:

Restoration of movements.
Reducing the processes of destruction in bone tissue and replacing it with a connective tissue layer. In advanced conditions, degenerative processes in the bone involve several vertebrae at once.
Physical activity provides intense local blood flow and, as a result, increases metabolic processes and triggers tissue regeneration.
As a method of preventing the development and progression of osteochondrosis in office workers and other people whose work involves a lack of physical activity.
During periods of remission to prevent the progression of dystrophic processes.

A number of contraindications for exercise therapy:

Severe pain syndrome (not relieved with medication).
Oncological diseases.
Intervertebral hernia.
Cardiovascular diseases during exacerbation (hypertensive crisis, arrhythmia).
Mental illnesses.
Diabetes mellitus type I.

If concomitant diseases are identified (ulcers, thrombophlebitis), which are not the general contraindications listed above, the doctor decides to prescribe or prohibit classes.

Rules for therapeutic exercises

In case of thoracic osteochondrosis, exercise therapy has a number of features. If followed, the risk of complications (muscle spasms) decreases and effectiveness increases. General rules are presented below, but taking into account medical history and concomitant diseases, they can be supplemented strictly on an individual basis (after a thorough examination).

Breathing exercises - enhances muscle development and oxygen saturation.
First course with a specialist (rehabilitation doctor). Correction and tailoring of activities to the patient.
Before starting, a mandatory warm-up is required to prepare for the loads and prevent overextension.
Not earlier than 3-4 hours after eating.
Start with minimal physical activity. Trying to perform a complex and complete version of the exercises at once will lead to muscle spasm.

Warm-up

Physical therapy for any pathology requires preparing muscles for stress.

Pinching of the nerve roots between the deformed vertebrae will lead to severe pain and hospitalization.

Warm-up is carried out according to general rules and has no special features worth attention. Example of some movements:

body/head tilts;
circular movements of the body/head/limbs;
flexion/extension of the body/limbs/head;
swings of the upper/lower limbs;
walking in place;
lunges forward on the right/left leg.

The number of executions is variable, but not less than 3–5 for each. Number of approaches: 2. The combination of movements is individual.

In case of thoracic osteochondrosis, physical therapy is the third most necessary component (inferior to medication and physiotherapy).

Despite this, it is the most effective way to restore muscle activity and range of motion.

Divided into two groups:

static;
dynamic.

In addition to its therapeutic function, it strengthens posture and the entire body as a whole.

Classes are held daily and preferably at the same time of day.

Beneficial features:

Positive dynamics after 2–3 cycles of exercise therapy.
Positive charge of energy. Often, before coming to the doctor, patients tried a large number of different self-medication methods that did not bring results. Positive dynamics stimulate faster recovery.
Posture correction.
Strengthening the muscular frame.

The course of procedures is 14 days (adjusted individually). Execution time 30–40 minutes.

Complex from a standing position

For thoracic osteochondrosis, exercises in a standing position are best performed at the last stage. In this position, the load on the spine is maximum. Exercise options:

Perform while standing, feet shoulder-width apart. Tilt alternately left/right 5–7 times in each direction.
The position is the same, but bend forward/backward with fixation for 5 seconds in a maximally bent or extended position. Quantity 5–7 times.
Circular movements of the body clockwise/counterclockwise. Quantity 10 times.
Flexion/extension of the upper limbs. The arms are bent at the elbow joints, the hands touching the shoulders, and then straightened with an upward extension. Quantity 5–7 times.
Abduction/adduction of the upper limbs. Straightened arms are moved away from the body to the sides and then raised up (and in the opposite direction). Quantity 5–7 times.
Hands at your sides. Up/down movement only with the shoulder joints. Then forward/backward and circular movements. The quantity of each is 4-5 times.

Movements should not be accompanied by pain. If it is impossible to complete the full complex, it is permissible to reduce the number of actions.

Complex from a lying position

This position is most optimal for elderly people and people with a subacute clinical form. The minimum load ensures that procedures are completed in full.

Example exercises:

While lying on your stomach, bend the spine in the thoracic region and return to the starting position. Quantity 5 times.
Stretch your arms forward while lying on your stomach and lift your upper body. Quantity 5–7 times.
Take the position as when doing a plank. Next, lower the lower part of the body and lower limbs to the floor, leaving emphasis on the hands. Bend your spine inward to the maximum possible angle. Quantity 3–5 times.
Position, lying on your back, perform abduction/adduction of the limbs. The arms are positioned at the seams, then moved to the sides and placed behind the head (and in the opposite direction). Quantity 5–7 times.
While lying on your back, raise your upper limbs and stretch them upward as much as possible. The number of lifts is 5–7 times.

If desired, it is possible to supplement the exercises with any gymnastic equipment (sticks, weights, gymnastic ball).

Complex from a sitting position

Performed in the middle of exercise therapy. The load on the spine is moderate, but if the lumbar spine is attached (or there is a suspicion of this), it is not recommended to perform it.

Example exercises:

While sitting on a chair, perform maximum extension/flexion of the spine. If you experience pain, stop performing. Quantity 5–7 times.
Adduction/abduction of the limbs and maximum upward extension. Quantity 5–7 times.
The hands are locked. Next, maximum extension forward and placing behind the head with a deflection in the thoracic region.
Bends to the sides and forward. The main condition is not to lift your buttocks from the chair (only the upper part of the body works). The quantity of each is 5–7 times.

Another optimal option for the elderly.

On all fours

From a lying position, the patient moves to a position on all fours (a gradual transition to a vertical position).

Example exercises:

Upper and lower limbs shoulder width apart. Bending/bending in the thoracic spine with fixation for 5 seconds. Quantity 5–7 times.
Transfer the load to the lower part of the body (bend your knees and lie with your body on your bent legs). Maximum forward extension of the upper limbs.

Do not make sudden movements to prevent nerve pinching.

Stretching

For osteochondrosis of the thoracic spine, exercise therapy includes various stretching options. This should not be taken literally in this context. The main task is to fix the body in a state of maximum extension for a few seconds when performing any exercise.

Classic stretching (splits, wheel) is unacceptable in treatment, as it leads to even more deformation and displacement of the vertebrae.

The only stretching option available is a lighter version of yoga.

Respiratory

Breathing techniques are a complement to general physical activity.

Benefits of execution:

oxygen enrichment of muscles;
increased concentration;
working out deep layers of muscle tissue;
strengthening metabolism and metabolic processes.

Breathing exercises include:

breathing only through the nose;
at the height of inhalation, exercise, and as you exhale, return to the starting position;
several deep breaths in and out at the peak of the movement.

Correct breathing is carried out like this: inhale through the nose, then gradually raise the collarbones (the top of the lungs), involve the chest wall, then the diaphragm and ultimately the abdominal wall. Exhale in the reverse order.

In the absence of contraindications (otitis media, thrombophlebitis), the doctor may prescribe a course of water aerobics. This type of exercise is done exclusively in the presence of an instructor.

Complex of approximate movements:

bending to the sides;
circular movements of the body;
jumping in place with arms raised above your head.

This treatment complex is quite specific and is not suitable for everyone. The downside is the risk of stiffening of the joints and the development of acute arthritis (as a complication).

Additional gymnastic devices (sticks, balls, balls) are often used.

Exercises during different periods of illness

For osteochondrosis of the thoracic spine, therapeutic exercises have a dependence on the course of inflammatory and degenerative processes in the vertebrae.

The difference in the exercises:

load force;
rest periods between exercises;
number of approaches;
execution frequency;
period of time for a repeated course of classes.

All these nuances are taken into account when drawing up an individual treatment plan during periods of exacerbation and remission.

Exercise therapy during exacerbation

Physical therapy for osteochondrosis of the thoracic region during an exacerbation has its absolute limitations when performed:

severe pain syndrome;
concomitant diseases in the form of intervertebral hernias.

In other cases, it is permissible to perform a simplified set of procedures. Differences from standard gymnastics:

reducing the number of approaches (no more than 2);
remove all stretching movements (bending);
reduce execution time to 20 minutes per day.

During an exacerbation, it is generally worth refraining from physical activity. The course is only with the strict recommendation of a doctor.

During this period, optimal treatment consists of drugs (NSAIDs, chondroprotectors) and physiotherapy (magnetic therapy, UHF).

During remission

The most optimal period for joining physical therapy exercises. Any combination of the above proposed, taking into account the individual characteristics of the body, is acceptable. As a rule, 2 exercises from each group are taken for optimal muscle development.

Features of this form:

periods between courses of therapeutic exercises are no more than a week (best result);
high intensity (strength, frequency).

The appearance of osteochondrosis is difficult to miss, because the disease is accompanied by characteristic symptoms and creates significant discomfort for a person. Pathology occurs not only in older people, but also in young citizens, even children. That is why it is worth knowing its symptoms, as well as methods of treatment.

In this case, it will be much easier to take timely measures and prevent the development of the disease. Exercises for thoracic osteochondrosis are effective because they help maintain muscle tone and generally improve a person’s well-being. It is important to know what kind of physical activity will be required in order to have a positive effect on the patient’s health.

Thoracic osteochondrosis is a pathology that negatively affects the intervertebral discs. Because of this, a person experiences negative symptoms, because the elements of the spine are destroyed. The danger of the disease lies in the fact that other ailments may occur against its background. We are talking about atherosclerosis, pneumosclerosis, infertility, as well as many other abnormalities.

To know when to perform exercise therapy for thoracic osteochondrosis, you will need to know the symptoms of the disease. Because it is precisely from them that a person can independently suspect the disease. At the same time, for its subsequent diagnosis, it is important to consult a specialist.

Main features:

A feeling of regular pressure that appears in the back and chest area. At the same time, it is not uncommon for a person to find it difficult to breathe.
Reduced foot temperature, which was previously unusual for humans.
Gastrointestinal tract disorders. Nausea and even vomiting may occur.
, which occurs in attacks and is poorly controlled by conventional analgesics.
At times there is a feeling as if the body is going numb. This may also indicate that osteochondrosis has appeared. It is worth noting that numbness mainly occurs on one side, which is affected by pathology.
Pain in the chest that resembles heart pain. Because of this, people often mistakenly turn to a cardiologist because they suspect a completely different disease.
Stiffness of the trunk. It is difficult for a person to turn and bend.

These are the main symptoms for which it is important to do exercises for osteochondrosis of the thoracic spine. If you take timely measures, then you will be able to significantly improve your condition. Wherein it is important to understand that seeing a doctor is a mandatory action. If you do not undergo professional diagnostics, it may eventually turn out that the person was treated for a completely different disease.

Causes

There are many negative factors that lead to the appearance of an unpleasant disease. In some cases, a person can influence the situation and prevent the occurrence or development of the disease. It is extremely important to lead a healthy lifestyle to be able to prevent the onset of the disease. You should also avoid other negative factors if you do not want to face the disease.

Main reasons:

Heredity. If parents or other relatives have been diagnosed with osteochondrosis, then it can often occur in the child. That is why it is important for him to prevent the disease from a young age.
Hard physical work. When you have to constantly overexert yourself, especially when lifting heavy objects, back problems may occur.
Bad habits. They generally poison the body and lead to osteochondrosis. It will be enough to give them up so that you don’t have to suffer from the disease.

Spinal cord circulation problems. It is important to eliminate such a violation immediately, because it leads to various complications.
Sedentary lifestyle. Even if a person has a sedentary job, he should still find time for walking and sports. In such a situation, it will be much easier to maintain normal health.
Injuries. If you have a spinal injury, it is extremely important to see a doctor immediately. You need to undergo diagnostics to understand the condition of your back. If there are violations, then they should be eliminated immediately, so as not to suffer from osteochondrosis later.
Incorrect posture. This is also one of the main reasons that leads to problems with the spine. If possible, posture should be corrected from childhood so that there are no problems with it later.

If the disease cannot be avoided, then it is worth choosing exercises for breastfeeding at home. They will improve the condition of the spine, strengthen the human body, and also prevent the development of pathology.

A specific set of exercises must be approved by a doctor so that additional health problems do not arise due to the load.

The benefits of physical therapy

Gymnastics for thoracic osteochondrosis is considered an indispensable part of treatment. It complements drug therapy and helps increase the mobility of the spinal column. As is known, with this pathology, stiffness of movements is observed. They cause significant discomfort to a person, which is why it is important to get rid of this problem.

In addition, exercise therapy allows you to increase ventilation of the lungs. The pain that occurs with this pathology does not allow a person to take a full breath. In this regard, breathing becomes difficult and insufficient ventilation of the lungs occurs. This phenomenon often leads to pneumonia.

Exercise for thoracic osteochondrosis helps achieve the following results:

Eliminate muscle stiffness and increase range of motion.
Eliminate myofixation of the vertebral region.
Prevent the development of severe complications.

Gymnastics generally has a positive effect on health, so it is recommended for every person. Naturally, you need to choose the right exercises that will bring health benefits. It is also important to exercise caution during an exacerbation of the disease; at such times, only light exercise is allowed.

We can conclude that physical therapy for thoracic osteochondrosis leads to clear positive changes, the main thing is not to forget about exercises every day and at the same time carefully monitor changes in health.

Effective exercises - video

As you can already understand, gymnastics for thoracic osteochondrosis is mandatory for all patients. The specific complex is selected depending on the person’s condition and individual characteristics.

What actions to take:

You need to pull in your stomach, straighten your back, and then begin to pull your arms up. It is important to stretch and move your limbs as far away from the body as possible. All this time, the abdominal cavity must remain in good shape. It is with this exercise that exercises for osteochondrosis of the thoracic region begin.
You will need to grab your shoulders with your hands to feel the tension in the area between the shoulder blades. Carefully move your arms back, trying to connect your wrists to each other. All this time, the shoulders should be clasped.
You should place your hands behind your head, and then bring them together in front of you so that your elbows touch. After this, you need to point your hands up and return to the starting position.
You will need to get on all fours, and try to bend your back towards the floor. You should stay in this position for 2-3 seconds, keeping your head straight. Next, you need to return to the starting position and repeat the action again.
It is worth lying on a straight surface with your stomach towards the floor, while placing your hands under your head. As you inhale, you need to carefully lift your shoulders and body, and as you exhale, return to the original position.
You should lie on your side with your legs bent. After this, you need to pull your right leg up so that the muscles tense. You will need to hold the position for about 5 seconds and lower your leg. The action must be repeated with the other leg.
You need to sit on a chair, lean your back on it and try to bend back so that muscle tension occurs in the thoracic region. After this, you need to smoothly lean forward and repeat the action.

For the chest to benefit, it is important not to overdo it. At first, the lesson should last 5-10 minutes, but you can gradually increase the time. While charging, it is important to control your breathing; you need to ensure that your tissues are fully saturated with oxygen.

It is extremely important that gymnastics for osteochondrosis of the thoracic spine be performed daily. Only in this case will you be able to achieve good results and maintain your health in good condition. Physiotherapy exercises must be complemented by other methods of therapy so that the spine can be maintained in normal condition.

Osteochondrosis is an unpleasant disease that can cause serious discomfort. It causes pain in the back, stiffness of movements, and does not allow you to calmly perform any work or rest. For prevention and treatment, doctors often recommend exercises for the spine for osteochondrosis of the thoracic region. If you follow the algorithm and program and perform them regularly, you can significantly improve your back condition.

The human thoracic spinal column consists of 12 vertebrae. From the point of view of anatomy and physiology, this is the least mobile part of the spine, but is well protected due to the powerful muscle corset surrounding it. This is why osteochondrosis very, very rarely affects the thoracic region. Typically this disease is localized in the neck or lower back.

These methods will not only improve a person’s condition, but also stop the development of the disease, have a preventive effect, eliminate pain, and accelerate tissue regeneration. However, only a specialist should prescribe the number of required sessions, depending on the degree of development of osteochondrosis.

Exercise therapy as a treatment method

A special place in the treatment of osteochondrosis is occupied by physical therapy or exercise therapy, as it is commonly called in its abbreviated version. In itself, it is, rather, not a method of therapy, but a good addition to the main treatment program. It is aimed at training and forming a muscle corset, and strong and strong back muscles will help avoid relapses of the disease.

Exercise therapy improves the mobility of the thoracic part of the spinal column, pumps muscles, and improves the functioning of the respiratory system. It can also eliminate some of the main symptoms of the pathology and restore the correct curves of the spine.

Attention! Physical therapy exercises will help prevent the appearance of compression of nerve endings. The main thing is to do them correctly.

Training rules and preparation for them

Physical therapy is not a sport or even a regular physical activity. Exercises performed according to such programs have a special effect that improves the condition of the back. However, if done incorrectly, you can get quite serious complications of the condition. It is important to follow certain rules:

Prices for mats for yoga and fitness

In order for exercise to bring maximum benefit, you need to prepare for the workout. To do this, you can take a warm shower to relax the muscles, then have a light massage of the back and limbs to also relax the muscle corset. Warm-up is no less important during exercise therapy than when performing a regular set of workouts. In the case of osteochondrosis, it consists of walking with full feet, alternately on toes and heels until a warm sensation appears.

If you want to learn in more detail how to perform it, as well as consider the indications and technique, you can read an article about this on our portal.

Let's look at what exercises doctors recommend doing for osteochondrosis of the thoracic region. They can be divided into two groups - those that are performed during an exacerbation, and those that are suitable during the remission stage. IN stage of exacerbation Most of the exercises are aimed at improving blood flow and increasing muscle tone. Basically, during an exacerbation, a person is prescribed bed rest. But even in this state, it is recommended to carefully contract the shoulder muscles, work with fists, slightly bring the shoulder blades together, tense the abs and legs.

Advice! To make training more convenient, you can place a small soft cushion in the area of your shoulder blades.

Exercises are performed for 7-8 seconds each. If a feeling of warmth appears, then the patient is doing everything right.

Exercise in remission

Step 1. Twisting in the chest area. You need to stand on a flat surface and straighten your back, stretch your arms to the sides so that your body together with them forms the letter “T”. There is no need to raise your shoulders, but you need to slightly squeeze your shoulder blades. In this position, several twists are performed to the left and right in the waist area, but the hips must remain in place. At the end point of each twist, you need to fixate for 20-30 seconds, then return to the primary position. It is important to ensure that the abdominal muscles, neck, knees and hips are not tense.

Step 2. The next exercise is performed standing, arms are placed along the body, and as you exhale, lower your head down until your chin touches your chest. The back muscles begin to relax, and the abs, on the contrary, begin to tense. The body gradually needs to be tilted down and forward, the arms begin to hang down under their own weight. If possible, but not through force, you can try to touch your toes with your hands. After this, you need to slowly return to the starting position, straightening one vertebra at a time. The head is the last to rise.

Step 4. After this, you need to raise your hands, one palm clasping the wrist of the other. Next, you need to reach for your outstretched arm, as if stretching your body. The exercises are repeated for the left and right halves several times slowly and carefully.

Therapeutic gymnastics for osteochondrosis of the thoracic spine is an important element of complex treatment. The sternum area is less mobile and more durable than other vertebral regions, and. Therefore, pathological changes in articular cartilage are much less common in it. The causes of unpleasant and painful sensations are injuries and diseases of the spine. It is impossible to completely eliminate their manifestations with medications alone. Specially selected sets of gymnastic exercises stimulate nutrition and blood supply to the spinal discs and joint mobility.

It is necessary to use exercise therapy for osteochondrosis of the thoracic spine correctly. Unprepared muscles and ligaments will “inadequately” respond to the load, causing discomfort and pain. It is especially important to observe “safety precautions” when preparing for classes for beginners who are starting such physical activity for the first time.

Prepare for classes like this:

Take a shower using warm water;
Gently rub the sternum area with massage movements;

Exercises always begin with a warm-up: rotation of the neck and pelvis, slow turns, swings.

Note!

Any complexes of therapeutic exercises associated with physical activity are performed slowly. If there is discomfort or pain, stop exercising and report any unpleasant sensations to a doctor or instructor.

In order for your training to bring maximum benefit, you need to adhere to the following recommendations:

Classes are conducted in a well-ventilated area;
Sportswear is chosen that is loose, breathable, and does not interfere with movement;
When doing exercises, watch for smoothness and “softness” of movements;
At each lesson, the intensity and amplitude of movements increases;
At the beginning of training and after it, blood pressure and pulse are measured;
If blood pressure and pulse are unstable, the load is immediately reduced;
While performing gymnastics, monitor your breathing: inhale and exhale;
Classes must be conducted regularly, otherwise it will be difficult to achieve a positive result;
Training is carried out only after agreement with the doctor and the determination of an individual set of exercises.

Main goals of gymnastics

Therapeutic exercise for thoracic osteochondrosis is part of a comprehensive treatment. Therefore, its use pursues specific therapeutic goals:

Optimize capabilities: breathing and ventilation;
Work out the muscle mass of the shoulder girdle;
Prevent new attacks of the disease;
Form ;
Restore the correct curves of the spine;
Create strong from muscles;
Optimize general blood circulation and lymph outflow;
Improve the “supply” of nutrition to the cartilage tissue of the spine.

Physical therapy exercises increase overall tone and significantly improve the patient’s well-being.

Gymnastics during the acute period of thoracic osteochondrosis

Most doctors strongly do not recommend performing gymnastics for the thoracic spine during an exacerbation. Severe pain is eliminated with the help of medications prescribed by a doctor. During this period, the cartilage tissue is inflamed, so sudden movements can cause injury.

However, in some situations, the doctor may consider using gentle exercise. In this case, training must be carried out in the presence of an instructor and under his constant supervision. A special complex is selected for the patient, in which basic exercises are performed in a “light” mode.

The only exercise on which exercise therapy is based in the acute period is as follows:

Starting position – lying on your back (use a hard, flat surface with an inclination);
The head is located higher than the level of the legs;
The legs are slowly placed on a small cushion, under the knees;
Begin to breathe deeply using the diaphragm.

The key to this exercise is breathing and body position: the angle of inclination affects the stretch of the spine. Due to the rapid oxygenation of muscle fibers, muscle spasms are reduced, so pain is reduced.

When the patient's condition stabilizes and the pain syndrome decreases, physical activity increases. This is done only after permission from the attending physician.

Exercise 1

Starting position – lying on your stomach;
Spread your arms to the sides;
At the same time, slowly raise your arms up and tilt your head back;
Stay in this position for 5-6 seconds.

Exercise 2

Starting position – lying on your back with your arms extended forward;
At the same time, raise your arms and legs towards each other.

Exercise 3

Starting position – on all fours;
Slowly raise your head, smoothly arching (lowering down) your back;
Take a deep breath;
After all the muscles are tense, we slowly lower our head and arch our back;
Exhale.

Exercise 4

Starting position – kneeling;
The arms hang relaxed along the body;
Inhale and slowly raise your arms as high as possible, tilting your body forward;
Fix the pose for 2-3 seconds;
Relax, lower your arms down and return to the starting position.

Exercise 5

Starting position – lying on your stomach;
Arms extended forward;
Slowly raise your right arm and left leg;
We return to the starting position;
Slowly raise your left arm and right leg;
We return to the starting position.

Each exercise is done 5-6 times. If movements are accompanied by unpleasant sensations, the number of approaches is reduced.

Gymnastics during remission of thoracic osteochondrosis

The main load on muscle and joint tissue is provided by exercises carried out during the period of remission. This is the time when the pain syndrome has been relieved with the help of medications, and the patient feels satisfactory.

A well-chosen set of exercises allows a person to perform them independently at home. To do this, it is enough to take 1-2 trial classes with an instructor, who will evaluate the correctness of the complex.

Like any exercises, the exercise therapy complex for osteochondrosis for the thoracic spine begins with a warm-up.

Warm-up

Exercises that “warm up” muscles and ligaments can be performed in any position convenient for the patient: sitting or standing.

Slowly bend your neck from side to side;
Rotate your body, making circular movements;
With your arms extended to the sides, begin rotational movements, first in one direction, then in the other.

All warm-up exercises are done 5-10 times.

Main part

The complex is performed with objects from different starting positions.

Exercise 1

You will need a chair with a firm and straight back.

Sit on a chair;
Clasp your hands and “throw” them behind the back of your head;
Slowly arch your back until it touches the top edge of the chair.

We do 4-5 approaches.

Exercise 2

You will need a roller. To make it, take a rolling pin and a large towel. Wrap the towel around the rolling pin so that you have a roll about 10 cm in diameter.

Place the roller on the floor;
Lie on it with your back so that it is at the level of your sternum;
Throw your hands behind your head;
Slowly bend your back;

The exercise will strengthen the muscle tissue of the chest and back. You need to do it at least 5 times.

Exercise 3

Get on all fours and go “travel” around the apartment. This “walking” allows you to solve problems with all parts of the spine. A week after the start of classes, the exercise can be complicated. During one step, slowly arch your back, during the second, arch your back.

As you perform the movements, pay attention to the position of your body: your arms should be straight and your pelvis should be raised high.

Exercise 4

Starting position – lying on your back.
Bend your legs and bring them to your chest;
At the same time, slightly lift your lower back off the floor;
Keep your abdominal muscles tense;
Fix your body position for 5 seconds;
Take your starting position.

Exercise 5

Starting position: lying on your stomach.
Clasp your hands and throw them behind your head;
Spread your elbows to the side;
Slowly lift your upper body along with your shoulders;
Return to starting position;
Alternate raising each elbow in turn;
Return to the starting position.

Exercise 6

Starting position – standing.
Hands are placed on shoulders;
Raise your left shoulder while lowering your right;
Simultaneously with the movement, turn your head to the right;
Return to the starting position;
Raise your right shoulder while lowering your left;
Simultaneously with the movement, turn your head to the left;
Return to the starting position.

Each exercise is performed 4 to 6 times, depending on how you feel.

Completes a set of exercises. They do it as follows:

Spread your arms wide to the sides;
“Hug” yourself;
Feel how all the muscles stretch;
Return to the starting position.

Contraindications

Despite the obvious benefits of therapeutic exercises, not everyone can do it:

Recovery period after;
Pathologies of the nervous system with impaired coordination;
Diseases of the vestibular apparatus;
Chronic pathologies in the acute stage;
Increased blood and intraocular pressure.

Exercise therapy is a treatment method, so you should not start it on your own. The exercise therapy instructor will select exercises that will take into account the individual characteristics of the patient. Medical control and systematic training are a guarantee of a full life without pain after osteochondrosis.