Exercise therapy for the chest. Exercise therapy for thoracic osteochondrosis exercises

The date: 04.08.2020

Gymnastics for thoracic osteochondrosis is an effective way to restore flexibility to the spine, remove stiffness and pain. A lot of author's methods have been developed (Bubnovsky, Bonina, Dikul). Undoubtedly, yoga asanas and stick exercises will bring undoubted benefits.

Osteochondrosis of the thoracic spine is a rather rare pathology. The spinal column in this place is surrounded by a dense layer of well-developed muscles. Its mobility, in comparison with the cervical and lumbar regions, is limited. However, if degenerative-dystrophic processes have started in the intervertebral discs, osteochondrosis affects the entire spine, including the thoracic region. Treatment consists in removing the pain syndrome and eliminating its cause - the radicular syndrome (if possible). Exercise therapy and author's gymnastics are a necessary aid.

Clinical manifestations

Symptoms of thoracic osteochondrosis mimic other pathologies - genitals, stomach, heart, kidneys, lungs. Often there is a lesion of the skin - itching, rashes, peeling. Because of this, it is difficult to make an accurate diagnosis - the patient complains of heartburn, nausea, flatulence, angina pectoris or renal colic, although in fact he has an infringement of the nerve roots in the chest area. The doctor is required to be extremely attentive and have a detailed conversation with the patient so as not to miss a single detail. Often, the help of narrow specialists is required - a cardiologist, gastroenterologist, pulmonologist, nephrologist.

Most often, thoracic osteochondrosis is manifested by the following symptoms:

pressing pain in the chest (behind the sternum);
breathing difficulties;
pain syndrome, which is concentrated not only in the area of infringement, but also in the upper limbs when they are sharply raised, when the torso is tilted;
goosebumps, numbness, itching in the legs;
pain between the shoulder blades;
circulatory disorders in the lower extremities (cold feet);
stool problems (diarrhea, constipation);
intercostal neuralgia.

On a note. Gymnastics for osteochondrosis of any localization is most effective in the first stage. In advanced cases, it is unlikely to help, as, indeed, other methods of therapy. Osteochondrosis is a pathology that is easier to prevent than to cure.

Gymnastics for osteochondrosis - purpose and benefits

Exercise improves blood and lymph flow, increases flexibility, inhibits the development of osteophytes, and stimulates the saturation of intervertebral discs with nutrients and oxygen.

There are some restrictions for physical activity in osteochondrosis of the thoracic spine:

severe diabetes mellitus;
inflammatory process in the body of any localization;
exacerbation of osteochondrosis;
arrhythmia, other pathologies of blood vessels and the heart.

Gymnastics by S.M. Bubnovsky

There are Bubnovsky centers in almost every city in Russia. Classes are taught by experienced instructors. Trainings are used on simulators developed by Bubnovsky. However, not everyone has time to sign up for rehabilitation, and the financial side of the issue is also not in last place. Some exercises to restore the thoracic spine with osteochondrosis are allowed to be done independently at home:

Stand against the wall and lean against it with the convex parts of the body - the buttocks, shoulder blades, calves and head. Fix the position, remember it. Move away from the wall half a meter (take 1 step). Without raising your shoulders, bring your shoulder blades together, hold for 10 seconds, then slowly, through the starting position, bring your shoulders in front, as if trying to touch each other. Hold again for 10 seconds. Return to starting position. The number of repetitions is 10 times. Do it slowly, remembering to breathe slowly.
Take a vertical position, as in exercise 1. Raise your shoulders up, trying to reach your earlobes, fix the position for 10 seconds and slowly lower. The number of repetitions is 10.
Stand up straight, put your fingers on your shoulders and begin to make rotational movements. Slowly, first forward 10 times, then back the same amount.
Get on all fours. The task is to bend the thoracic region as much as possible, while there should not be any discomfort. Do the best you can - bend as far as possible. The number of repetitions is 10 times.
Sit on a hard chair with a flat back and straighten up. Join hands in front of you in the castle. Slowly, without changing the position of the pelvis, turn the upper body together with the limbs to the right, then through the starting position in the same way to the left. To start, 5 repetitions are enough. As you get used to it, gradually increase to 10.
Stand up, put your feet shoulder-width apart, hands on your waist. Bend forward slightly and from this position begin rotational movements of the upper body. Alternatively, stretch your arms behind your back and clasp them in a lock. Do rotations, pulling them as far back as possible.
This exercise should be done in the gym. Lie down on a flat, sloping surface. Take your hands behind your head and stretch, grab the racks and stretch your heels down. Relax, allow the spine to stretch under the weight of the body. Breathing diaphragmatic, deep.

On a note. You need to work on the thoracic spine after warming up. It can be self-massage (as far as possible), a classic warm-up - any way that will painlessly warm up the back muscles. Gymnastics according to Bubnovsky, judging by the numerous grateful reviews, helps many if you practice it thoughtfully and regularly.

Gymnastics A. Bonina

Alexandra Bonina is a pseudonym. The name of the author of the technique is Ekaterina Pecherkina. All the exercises she recommends have been personally tested by her. In the 6th year, her neck hurt, but no one could help the girl. From that moment on, she firmly decided that she would cope with the problem, which she did - first she helped herself, and then became a fitness instructor and sports doctor.

All exercises from Bonina's gymnastics can be performed at home, on your own. Starting position - sitting on a chair, not leaning on the back:

Relax your hands and place them on your knees. The body is inert and does not participate in the process. Bring the shoulder blades together, tensing the muscles, then return to the starting position. Start with 10 repetitions.
Take the straight right hand to the side, then lift it up, lower it to the side and to its original position. Repeat with the other hand. Alternating limbs, do the exercise 5 times for each.
Raise your hands in front of you and join your palms flat, elbows apart (like a pose for prayer or greeting Namaste). Start squeezing your palms, tensing the muscles of the forelimbs, shoulders and chest. Do this press for 5 seconds, then relax and lower your arms. Repeat at least 5 times.

On a note. These exercises are effective for exacerbations. If the pain syndrome is clearly expressed, start training immediately. Important - you need to sit straight, not leaning on the back of the chair, work only with the muscles of the arms, shoulders, shoulder blades and chest. Ideally, if therapeutic exercises will be performed in front of a mirror - to control the body.

Watch the video below carefully. It presents exercises for the thoracic spine during the period of exacerbation and in remission.

Breathing exercises

The author of the technique is A.N. Strelnikova. It was created not for patients with thoracic osteochondrosis, but to restore the voice, however, part of the exercises can be included in any workout - even in the gymnastics of Bubnovsky or Bonina, even in exercise therapy or daily. You can also do breathing exercises on your own (not all, but only some that involve the work of the muscles of the chest and shoulder girdle).

On a note. It is noted that Strelnikova's gymnastics eliminates stoop, improves the flexibility of the spine, and forms a beautiful, springy gait. Children and young people with hard work can completely get rid of scoliosis. Classes do not require a large area - just a couple of square meters and an open window.

yoga asanas

This teaching is convenient in that it does not force a person to perform the poses perfectly. It is enough to try, and this at the initial stage will be quite enough.

For chest osteochondrosis, 3 asanas will be useful:

tadasana;
virabhadrasana;
bhujanasana.

Tadasana

The most simple pose. You need to take the most vertical position, imagining that a rope is tied to the crown, and it pulls the body up. If the condition allows, raise your hands vertically, pointing your fingertips to the ceiling.

Virabhadrasana

It starts with Tadasana, only you need to connect the palms of your outstretched hands. Inhale deeply and jump your legs apart (one forward, one back) to a width of about 1.2 m, while the right foot points outward at 90 °, and the left slightly inward.

Bend your right leg at the knee so that a 90° angle forms between the thigh and ankle. The chest and face "look" towards the toes of the right foot. Slowly and smoothly move your head back, feel how the spine is stretched - look at the fingertips.

Change the position to symmetrical and repeat everything. Delay in the pose 30 - 90 sec. Jump back to Tadasana, then relax. If the physical form is weak, exclude the jump - take a wide step.

Asana contributes to the full disclosure of the chest, relieves spasm from the pectoral, neck, and shoulder muscles. Another version of Virabhadrasana is possible.

Bhujanasana

This is a fairly difficult pose (cobra pose) if performed perfectly, so start with the simplest:

Take the sphinx position (lying down, rise and focus on your elbows), while stretching your legs strongly, feeling how the lower part of the spine stretches behind them.
As soon as the pose of the sphinx becomes familiar, get more complicated - the head and shoulders remain at the same level, but now the emphasis is on the palms, the elbows are pressed to the sides.
Retract the shoulder blades, feel the thoracic spine.
Now slowly straighten your arms, expanding your chest.
If physical fitness allows, on outstretched arms, bend your back well in the area of \u200b\u200bthe thoracic vertebrae and slowly tilt your head back. Stay for a comfortable time.
Return to the lying position by slowly bending your arms.

Study the picture below carefully. It shows step by step how to do the cobra pose in order to avoid mistakes.

On a note. It is noticed that yoga has a beneficial effect on the body and on the emotional state. In addition to the described asanas, enter other simple postures into gymnastics and learn to concentrate, completely forgetting about the world around you. This will help eventually get rid of such consequences of osteochondrosis as VVD and panic attacks.

Exercises with a gymnastic stick

They are considered effective in osteochondrosis of the spine of any localization. They are best performed under the supervision of an instructor, but the most elementary ones can be done at home:

Take a table pose - bend forward so that the body forms a right angle with the hips, put the stick on the floor and lean on it with your palms. Now slowly, as far as the condition allows, bend in the chest, and then in the lower back. Repeat a comfortable number of times. Breathe deeply and measuredly.
Take a stick with your arms wide apart. Now stretch them in front of you and start making twisting movements, as if turning the steering wheel. Repeat a comfortable number of times.
Grab the stick behind your back with your arms bent at the elbows (the hands on the sides parallel to the floor look with their palms at the ceiling). Tighten your shoulder blades, trying to touch them one against the other (as in similar exercises by Bubnovsky and Bonina). Then relax. Repeat as many times as is comfortable.

On a note. Stick exercises are an independent complex, and quite complex. Self-activity during their implementation is fraught with an aggravation of the condition, so you should not experiment - seek the advice of an experienced instructor doctor.

Gymnastics plays an important role in the treatment of osteochondrosis. At the first unpleasant symptoms, consult a doctor. He will select therapy and recommend what exercises you need to do in order to live without pain and keep your spine flexible.

To combat the disease, the doctor prescribes medications, massage, physiotherapy and exercise therapy. Exercises for the spine in osteochondrosis of the thoracic region - the basis of therapy. Therapeutic gymnastics gives the greatest positive dynamics in the treatment of osteochondrosis and other diseases of the back.

Medicines relieve inflammation and pain. Massage relaxes muscle tissue, eliminates spasms. Physical education restores blood circulation, improves tissue nutrition, returns mobility to the spine, increases the range of motion, and strengthens the muscles.

With osteochondrosis of the spine, cartilaginous and bone structures undergo destructive changes. Intervertebral discs are destroyed as a result of the transformation of bones and cartilage. The elastic joints that connect one vertebra to another are deformed in the early stages of the disease and then destroyed. In neglected states, an intervertebral hernia develops.

When thoracic osteochondrosis occurs, neurological signs join severe pain. A deformed intervertebral disc compresses the blood vessels and nerve roots emanating from the holes in the joints of the spinal column. Severe forms of the disease lead to disability.

Exercise therapy for osteochondrosis of the thoracic spine is the best method for the prevention and treatment of the disease. A doctor should develop a set of therapeutic exercises for the patient.

The benefits of physical therapy

In this disease, bone tissue grows between the vertebrae. The vertebral bodies merge, turning into one fixed element. For this reason, a person loses ease of movement.

The main advantage of exercises for the spine in osteochondrosis of the thoracic region is an increase in the mobility of the spinal column. Physical education relaxes the muscles of the back, forms a strong muscular corset that prevents the development of osteochondrosis and the occurrence of serious complications.

Exercises for osteochondrosis of the thoracic spine increase lung ventilation. Pain that occurs in the spine does not allow you to take a deep breath. Difficulty breathing leads to insufficient ventilation of the lower segments of the lungs, which provokes the occurrence of pneumonia.

The main tasks of performing physical exercises in thoracic osteochondrosis also include:

increase in range of motion;
removal of muscle stiffness;
decrease in spinal myopically;
prevention of complications.

Rules for therapeutic exercises

Do not do exercises that cause pain with thoracic osteochondrosis. If they are recommended by a doctor, they are introduced gradually, as the disease subsides and mobility returns.
At the beginning of the lesson, they do a warm-up, at the end - stretching exercises. Warming up helps to relax muscles, eliminate stiffness, and relieve pain. Stretching allows the muscles to slowly complete their work and remain relaxed for a long time.
Control breathing. Continuous deep breaths saturate tissues and organs with oxygen.
Exercise therapy for thoracic osteochondrosis should be performed constantly, otherwise it will not work to achieve positive dynamics.

Patients who adhere to simple rules get rid of osteochondrosis of the thoracic region in a short time. It is better to do physical education under the guidance of a coach. After mastering the medical complex, you can do exercises for chest osteochondrosis at home.

Warm up

Before performing the main complex, it is necessary to warm up the muscles. Warming up with light exercise can help prevent injury. After it, performing complex movements does not cause pain.

Warm-up exercises for the chest:

Stand against the wall, press the heels, buttocks, shoulder blades and the back of the head to its surface. Keeping your posture, take 2 steps forward. Retract the shoulder blades, freeze for 5 seconds. Bring your shoulders forward, take the maximum possible position, linger in it for 5 seconds.
Place your palms on your shoulders. Perform circular rotations alternately with shoulders and elbows.
Perform shoulder raises. Lift alternately up the right, left and both together.

While warming up, watch your breath. Each exercise is performed 10 times. After completing the warm-up, they begin to perform the main set of exercises for thoracic osteochondrosis.

Exercise therapy for osteochondrosis

It is impossible to independently select a gymnastic complex for the treatment of osteochondrosis. It is compiled by a doctor, taking into account the patient's condition, his physical capabilities, as well as the degree of damage and the severity of the course of the disease.

With osteochondrosis, exercises are performed from various initial positions: standing, sitting, lying down.

Complex from a standing position

Feet - shoulder width apart, hands - on the belt. Having taken this position, do incomplete circular inclinations. Exercise gives a load on the thoracic region, trains the muscles of the lower back.
The hands of the arms bent at the elbows close. Turning the body, they stretch their hands behind them.
Take a long towel. Wrap them around the chest, taking the ends in your hands. Take a deep breath. Then exhale deeply and tighten the towel.
Hands are behind the head. Tilt left and right.
Making tilts back and forth, they tend to touch the floor with their palms.
After tilting in front, they stand on their toes, stretch their arms up.

Tilts are done smoothly, without jerking. Low amplitude avoids injury.

Complex from a prone position

Posture: lying on the floor. A roller is placed under the back. Raise the body.
Lying on the floor, they try to bring the shoulder blades together, while the thoracic region rises up.
Posture: lying on the stomach. Stretch your arms and lift your body. Hold the body to the canopy as long as there is strength.
Pressing hands to the body, raise it with legs.

Each exercise is repeated 10 times.

Complex from a sitting position

Sit on a chair, rest against its back. Bend back until you feel a stretch in your chest. Bend forward with a straight chin.
Holding the back of the chair on the right side with your left hand, turn the body. Change hands and repeat the exercise.

Stretching

After completing the basic exercises for the treatment of the disease, relax the muscles. If you do not stretch, the muscle tissue will become numb, which will cause a feeling of stiffness.

Stretching exercises for osteochondrosis of the thoracic spine:

Open your arms to the sides. Take them back. Enclose yourself in a strong hug. Feel the stretch in all your muscles.
Pull up. Rise on your toes without throwing your head back. Get on all fours, bend down in the spine, bend it up, bending your arms, pull the body towards you.

Watching the video helps to avoid erroneous gymnastics. The videos contain medical complexes for the elimination of osteochondrosis at home. After finishing the workout, go to the shower. Warm water helps to relax the muscles.

Exercise therapy during exacerbation

Doctors do not have a consensus on whether it is possible to do exercises during exacerbation of osteochondrosis in the thoracic region. Usually the doctor advises to postpone classes until the pain syndrome passes. Pain in the acute course of the disease is relieved by drugs.

In the acute period, when performing gymnastics from osteochondrosis, it is easy to get seriously injured and aggravate the situation. Sometimes a doctor may see the advisability of performing exercise therapy despite an exacerbation.

But then physiotherapy exercises for thoracic osteochondrosis are performed in a special institution, under the supervision of a trainer. The patient is recommended to do a lightweight complex until the pain disappears. And only after the pain disappears, increase the intensity of training.

Self-organization and patience of the patient is a guarantee of recovery. Regular hard training completely relieves a person from osteochondrosis that has arisen in the thoracic spine.

The musculature of the back supports and protects the thoracic spine well, so it is rare. But lately, more and more people have started to get sick. This is caused by prolonged exposure to an uncomfortable position at work or while driving.

For back pain, doctors prescribe medication, recommend folk remedies. But all these methods will be ineffective if physical therapy is not performed.

Features of exercise therapy

Gymnastics for osteochondrosis of the thoracic region helps to cope with pain. But in order not to harm yourself, before you start doing the exercises, you should remember some simple rules:

No one, except a doctor, can allow physical education. After the examination, he must determine which exercises for thoracic osteochondrosis are allowed to be performed. Some diseases exclude exercise therapy.
Therapeutic exercises for thoracic osteochondrosis are by no means performed during an exacerbation of the disease.
Don't chase records. Gymnastics for the thoracic spine is performed for recovery. After exercise, you should feel relaxed, not tired.
Be attentive to yourself. If during the execution of the complex pain or dizziness appears, it is necessary to immediately interrupt the session. It is possible that this is a manifestation of an as yet undiagnosed disease.
A set of exercises is performed smoothly, otherwise an exacerbation of the disease may occur.
Gymnastics with thoracic osteochondrosis gives results only when they are performed daily. If you had to take a break in the exercise therapy course, it is not considered completed. It needs to be repeated again.

You can do physical therapy at home at any time. Wait about an hour after eating.

Gymnastics for the thoracic spine begins with a small warm-up, but do not overwork yourself. Head rotation is not recommended.

Doctors also believe that before performing exercise therapy, you need to ventilate the room. You can take a warm shower, do a light massage, or walk around the room. This is necessary to relieve muscle stiffness.

Exercises

With osteochondrosis, a person feels prolonged mild pain near the affected vertebrae. Sometimes there are sudden, paroxysmal pains. They are aggravated by breathing, in motion,. Therapeutic exercise will help to alleviate general well-being. In addition, exercises for the thoracic spine make the spine more mobile, strengthen muscles and restore breathing.

When performing the complex, the curved spinal column is straightened, the strangulated nerve roots are released.

Stretching the back muscles

With osteochondrosis, severe back pain occurs due to compression of the nerve roots. The complex of physiotherapy exercises is designed to relieve pain in the spine. Exercise relaxes the muscles, so they stop compressing the nerve roots.

Stand up straight. Put your hands on your belt. Rotate your shoulders alternately, and then together. Change the direction of rotation. When moving the elbows, the shoulders should move in the same direction. Do 10 times.
Stand up straight. Clench your fists, put your hands behind your back and press the back of your hands between your lower back and shoulder blades. At the same time, press your fists on your back and arch back. As soon as a feeling of tension appears in the chest, freeze and stand for 10 seconds. Change your posture: slouch, tilt your head (at the same time, you need to hug yourself with your hands). Freeze in this position for literally 12 seconds, then stand up straight again. Make such a complex about 10 times.
1 more exercise must be done on a chair (there must be a back, so a stool is not suitable). Sit on it, lowering down the most relaxed hands. Inhale and slowly raise your arms above you. Now you should touch the back of your head with your fingertips. Count to 4-5, gently arch back, pressing your shoulder blades against the back of the chair. Exhale and at the same time slowly lower your arms. Do this exercise at least 5 times.
Take a comfortable position. Place your hands on your shoulders. In this case, in no case do not cross your arms: the right hand should touch the strictly right shoulder, but the left hand should touch the left. Now you need to smoothly lower your shoulders in turn, while stretching your neck towards the lowered shoulder. Do at least 10 times.

This complex can be performed at any time. Physical therapy before bed helps you fall asleep quickly.

If it is difficult to perform exercises for the thoracic region in a single complex, they can be divided into two approaches.

Gymnastics in pairs

An assistant is required to complete this complex. Exercises for the first time are recommended not to be carried out at home, but under the supervision of a trainer.

What exercises can be performed with a partner (each is done at least 5 times):

Lie down on a gymnastic mat on your stomach, stretch your arms along the body. Inhale as you squeeze your shoulder blades together. Try to tighten your back muscles more. The assistant should “interfere” with doing this. Putting his hands to his back, he should try to move the shoulder blades as far as possible.
Lie down on a gymnastic rug as in the first exercise of the complex. The assistant sits on your lower back (some prefer to kneel nearby). When inhaling, he tries to compress the chest, pressing on it with his hands. When exhaling, he withdraws his hands.
Lie down on a gymnastic rug as in the first exercise of the complex. The assistant sits on top. When you inhale, it presses with the ribs of the palms along the spine on the sides of the spinous processes. When exhaling, he withdraws his hands.

It is advisable to familiarize the assistant with the rules of gymnastics. During the exercises, warn him about all the discomfort, as well as about the mistakes he makes. Doing the tasks incorrectly will only harm you and your partner.

Exercises for osteochondrosis of the thoracic spine in the morning can replace exercise and give energy for the whole day. Exercise therapy performed at work will relieve fatigue. Before going to bed, it is better to perform calm exercises to stretch the muscles.

free breathing

With osteochondrosis, when any movement responds with pain, proper breathing is difficult. Therefore, it is important not only to train the intercostal muscles, but also to learn how to breathe correctly. For this, the following set of exercises is used:

Take a piece of cloth and sit on a chair. The fabric will need to wrap the chest so that its ends are in front. You need to take hold of these ends (while they should be crossed). Exhale slowly while stretching the fabric to the sides. Try to tighten your chest. Pull smoothly and strongly at the same time. Loosen the cloth and inhale. Do the exercise about 5 times.

Stand straight, put your feet shoulder-width apart. Stretch your arms up to the ceiling, then grab your right hand by the wrist with your left. Make as deep a tilt to the left as possible, and at the same time pull your arms in the same direction. Hold in the extreme position for two seconds, feel the muscles in your chest stretch. Slowly straighten up and change hands. Do 5 times on both sides.
Take a gymnastic roller. Lie down on your back. Place a gymnastic roller under your back in the area of the shoulder blades. Touch the back of your head with your hands, inhale and bend your back to the floor. Exhale while lifting your head up. Reach for the ceiling. Do the exercise also 5 times.
Get on all fours. Inhale, bend at the waist, at the same time stretch upside down. Exhaling, try to arch your “yoke”, while lowering your head to the floor as low as possible. The exercise is repeated 10 times.

After performing exercise therapy, pay attention to your well-being. Gradually, it will begin to improve, and you will forget about pain in the back. In the future, daily physical education will help to avoid recurrence of the disease.

Recently, more and more often you can hear from people complaints about the feeling of "cola" in the chest. Many are frightened and quickly run to see a cardiologist. They mistakenly think that it is the lungs or the stomach that “make themselves felt”.

No need to despair. Regularly using exercises for thoracic osteochondrosis, you can significantly reduce the pain symptoms of "chameleon disease".

A simple and easy set of workouts confuses many. Will it really help? Try it and after five sessions, you will feel how the pain goes 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. The back of the head is clasped with hands. On the inhale we bend back, on the exhale we bend forward. Ideally, the back should touch the back of the chair. Four times.
Standing, lowering your arms along the body and pressing tightly, we make inclinations to one side and to the other. Five times.
Standing, raise your hands to the top. With the right hand, we take the left wrist and pull the left hand to the right. And vice versa. Grasping your right wrist with your left hand, we tilt to the left. We repeat ten times in each direction.
We keep our back straight. Inhaling, fold the palm to the palm in front of you. Elbows are directed to the sides. We press with one hand on the other, feeling how the thoracic region tenses. Exhaling, relax the palms. Repeat five times.
We lay down on the floor. Legs straight. We bend the right leg at the knee, put it on the floor behind the left leg. We turn our head to the right. Hands to the side. We perform "twisting". Turning the torso, we strain the muscles of the back, we stretch. We go to the starting position. Relax. We perform exercises, changing legs and turning the head. Ten times.
We bend our arms at the elbows. We put our palms on our shoulders. We start swinging: left hand forward, right back, right forward left back. Five times.
We connect our hands into 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. Raise your shoulders as you inhale. As you exhale, lower your shoulders. Five times.
Standing, we spread our arms to the sides, clench into fists. The thumbs are pointing up. We turn our hands so that the thumbs “look” down. We return to the starting position. Ten times.
We pick up any stick (you can use ski sticks). Hold it at chest level. We throw it behind our back and return 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 the wall as an improvised tool. We stand in front of her at arm's length. Under a slight inclination of the torso, on exhalation, touch the wall with the palms, bending the arms at the elbows. We return to the starting position. Ten times.
Lie down on a chair with your stomach. Arms and legs hang freely. Raise your arms and legs at the same time. We omit. Relax. Five times.
We lay down on our stomach. We spread our hands to the sides. Raise your arms and head at the same time. We fix the position for 5 seconds.
Stretching is just as important.
A set of stretching exercises:
Good cat, bad cat! Get on all fours. Knees slightly apart, hands shoulder-width apart. While inhaling, bend the torso to the floor, tilt the head back a little. On the exhale, pull the chin to the chest, round the back. Five times
We lay down on the left side. We stretch the right leg so that the sock stretches towards you, and the heel away from you. Extend the left arm up parallel to the body. Five times.
We turn over to the right side and repeat the same exercise with the left leg and right hand. Five times.
We lay down on our backs. Straight arms behind the head. Raise your legs, pull your socks over your head. We fix the position for 5 seconds.
We lay down with our chest on the floor, legs bent at the knees and slightly apart, arms pointing forward. We stretch the muscles of the back.
We put the stick in front of us at arm's length. We lean forward, holding on to a stick. We stretch the muscular corset of the back.
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. The muscular corset surrounds the spinal column.

Gradual and regular exercises for thoracic osteochondrosis will prevent muscle spasms, strengthen the corset of the spine.

Complex for resistance:

Put your palms on your forehead and press on it.
Put your palms on the back of your head, put pressure on it.
Press the left palm to the head on the left and press.
Press the right palm to the head on the right, press.

In all four exercises, try to resist the pressure.

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

Relieve such pain and special yoga classes. It is important to remember that at least the first few lessons you should spend with a competent coach. Get a workout plan specially designed for you.

Daily performing exercises for osteochondrosis of the thoracic region, you:

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

Move medical treatment to the last place!

In the treatment of most back ailments, physiotherapy exercises (LFK) and gymnastic elements are effectively used. Complex exercises have a positive effect on the condition of the ridge. Exercise therapy helps especially well with osteochondrosis of the thoracic spine. The main thing to remember is that special exercises must be agreed with the doctor.

The approach to the treatment of osteochondrosis should be comprehensive. This will allow you to achieve a full recovery. In this regard, along with the use of medicines, physiotherapy exercises are widely used.

The action of the exercise therapy is as follows:

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

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

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

Exercises

Physiotherapy exercises 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 an exacerbation of osteochondrosis (it is better to use medications), but to exercise when the disease is in remission.

All exercises are aimed at reducing tension in the muscles, and strengthening the muscles of the back in the upper section. Movements are performed while lying on a surface of medium hardness (bed, floor).

Press the torso to the floor, put your hands along the body. Slowly raise the upper spine and hold for 5-7 seconds. Then return to the original position. Repeat 4-8 times.
The body is in a horizontal position. You need to raise your head, and stretch your chin to the ceiling. If possible, it is recommended to freeze in this position for a short period of time. Carry out 10 repetitions.
The head is raised, the neck is tense, raise your arms up, and stretch the thoracic region forward. Tighten your muscles as much as possible, and hold out in this position for 5 seconds. Do 7 exercises.

These movements enable the back muscles in the thoracic region to get stronger, and also tighten the cervical muscles.

The exercise therapy complex for osteochondrosis of the thoracic and cervical regions can be performed not only 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 of staying in this position, it is necessary to straighten up, throwing your head back, and spread your shoulders to the sides.

Note! Such an exercise involves the cervical, thoracic, and shoulder girdle. It is worth repeating the steps 5 times, and then increase the number of approaches daily.

Another effective exercise of therapeutic physical culture for thoracic and cervical osteochondrosis is the movement of the shoulders. It consists in the fact that in turn you need to reach your earlobe with your shoulder. Repeat 9 times, and on exercise 10, raise both shoulders at the same time, then lower and relax.

Standing, you can do side bends with the upper part of the spine. Circular movements of the shoulders are welcome, first forward and then back. In addition, in the "standing" position, it is recommended to do the arching of the ridge 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, bend. Repeat 5-7 times.

There are a large number of exercises that allow you to strengthen the muscle corset in the thoracic region.

Lie face down, spread your arms to the sides. Deep breath - lifting the chest above the floor. At this time, bend your legs at the knees, and try to hold them with your hands by the calves. In this state, spend 10-15 seconds. Exhale - slowly return to the starting position. Repeat 3-5 times.
Get on your knees, then rest your hands on the floor. Inhale - raise your head up, bend your back as much as possible (5-10 seconds). Exhale - slowly lowering the head and arching the back up (5-10 seconds). Do at least 5 exercises.
Lie on your stomach, relax. Slowly pull your knees to your chest, lift the upper spine, clasping your legs with your hands. In this position, stay for a quarter of a minute. Return to the starting position and repeat the exercise 5 more times.
Lying on your back, raise your left arm and right leg. In this case, the thoracic region should come off the floor. Performing the movement, you must try to touch the heel with your palm. Do the same with the right arm and left leg. Repeat 10 times.
Close your hands in the lock and place under your head. The legs are bent at the knee joints. 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, following the instructions, there should be no discomfort. In case of pain, it is recommended to interrupt classes until the condition normalizes. It is impossible to do exercise therapy while suffering pain. This can harm the spine.

Important! Daily classes of special physical culture prevents the appearance of new exacerbations. In addition, exercise therapy unloads the back, returning mobility to the thoracic region.

Physical exercises to stretch muscles and relieve muscle spasm

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

Lying on the floor face down, you must try to connect the shoulder blades. In this case, the muscles in the shoulder girdle and thoracic back should be tensed. Hold this position for ¼ minute, then relax and return to the starting position.
Lie on your stomach, spread your arms to the sides. Inhale - gently raise your head and shoulders above the floor (hold for 5 seconds). Exhale - slowly return to the starting position.
Get on your knees, hands to the sides. You need to slowly lean forward, winding the 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 the muscles and techniques aimed at eliminating spasm in the muscles. In this case, you can quickly achieve recovery.

Physiotherapy

Degenerative processes in the vertebrae contribute to stagnation in the tissues, disrupting blood circulation. In addition, weak mobility of the thoracic region prevents normal breathing. In this case, therapeutic exercises help.

Lie on the floor, put a roller or rolled up towel under your back. Close your hands in the castle and place under the back of the head. Inhale - bend as much as possible, then exhale and return to the pose with which you started. Do 6 repetitions.
Rest the upper part of the spine against the back of the chair. Raise your hands up and slowly place under the back of the head. First bend your back back, and then bend forward. Do 7 of these exercises.
Get straight. Raise one hand up, place the other on the belt. Without jerking, bend to the sides, stretch as much as possible first to one side, then to the other, in order to stretch the muscles in the thoracic region well.

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

Contraindications

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, physiotherapy exercises 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 apparatus;
cardiac pathologies (arrhythmia);
disorders in the coordination of movements caused by diseases of the nervous system;
the initial period of rehabilitation after surgery.

Important! Exercise therapy and therapeutic exercises should be performed only in good health. If you experience any discomfort (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 to improve blood circulation in damaged tissues, relieve swelling and congestion. Exercises make it possible to restore mobility to the vertebrae, reduce compression in them. The main thing to remember is that before starting a complex of recreational activities, you need to consult a doctor. In addition, it is important to make sure that there are no contraindications to therapeutic exercises.