Osteochondrosis of the cervicothoracic region leads to pain in the upper half of the body - arms, neck, head, back. To get rid of pain, you need to strengthen the muscles that support the vertebrae in the correct position. This will help to do special exercises for the thoracic spine. Their implementation allows you to reduce pressure on the spinal column, because the muscles play a major role in this.
Treatment of osteochondrosis with exercise
Since the muscles support the spine, with the help of their strengthening we can achieve a decrease in the manifestations of the disease. The pain will go away, the mobility of the joints will be restored, the blood supply to the surrounding tissues will improve.
Exercises for the cervicothoracic region of our spine are also very beneficial for internal organs. They contribute to better blood supply to the heart, stomach, relieve fatigue and stimulate the tone of intercostal muscles, back and chest.
Why are we always talking about the cervicothoracic region? Each exercise involves not only the upper back, but also the neck, so the healing effect extends to it as well.
Below are exercises for osteochondrosis of the thoracic region, which will allow you to restore health and get rid of pain.
Breeding and mixing shoulders while standing
The first exercise consists of several stages, in each of which your hands will be located in a certain way.
Starting position - standing on straight legs. We place our feet shoulder width apart, we spread our arms to the side, palms turned to the floor.
- Hands parallel to the floor. We begin to move them so that the thumbs of each hand touch each other in front of you. Hands are slightly bent at the elbows.
- When the hands touch, we continue to move due to rounding of the back and dilution of the shoulder blades. You are trying to bring shoulders to each other.
- Then we return to the initial state, bringing the shoulder blades to the maximum together, straightening the shoulders and arching the chest.
We do these movements 10 times slowly and thoughtfully.
The body and arms are relaxed, the tension in the legs is exactly enough to keep you upright. We breathe in such a way that on inhaling the arms go back, and on the exhale they touch in front of you.
Why you need to breathe this way: when you round your back, your lung capacity drops dramatically. If you do this by inhalation, the air entering the lungs will interfere with the compression of the chest. You cannot bend as much as possible. As well as on exhalation, when there is nothing left in the lungs, the chest will decrease in size. And at this time you are squaring your shoulders. So that breathing helps, but does not interfere with you, breathe in the indicated way.
Turn your palms up. The rest of the pose repeats the previous version.
We bring our hands together and put them apart. We do everything smoothly, as if you are practicing Wushu mastery. From the outside, it really resembles the practice of ancient Chinese martial arts.
While holding hands, you should lower your head a little down, chin to your chest. This helps to bend the thoracic back. At this stage, the brush exercises touch each other with little fingers.
Doctors recommend focusing all your attention on the palms of your hands.
Mixing the shoulder blades
All exercises, starting with this, are suitable for the treatment of the entire cervicothoracic region.
The starting position will be - sitting on a bench, bench, hard couch. Soft armchairs in which the body is drowning do not fit. Need an elastic surface. You should reduce the shoulder blades and stay in this state.
Hands are down, the angle between the body and elbows is about 15–20 degrees.
- Due to the movement of the elbows back, we remove the shoulder blades to each other. We make an effort to minimize them.
- In addition, turning the scapula helps to turn the arms with the palms up to the side from the bottom up.
- We hold in this position for 5 seconds, then relax and return to its original state. Repeat this item 3 times.
With prolonged static stress, you can feel a burning sensation in the muscles of the back - if the muscles do not reduce, do not pay attention to it.
We part our shoulders on inhalation, relax on exhalation.
Chest deflection on all fours
You get on all fours on the couch or floor (after laying the mat), the thigh is perpendicular to the surface. Initially, there is no deflection in the lower back.
- Hands are bent at the elbows on which you stand. The angle of bending of the knees is straight. Hands to the elbow parallel to the hips. Palms on the same line.
- We bend on inspiration, lowering our head to my chest and rounding my back. The head helps to bend even more.
- We hold in this position for 5-10 seconds and exhale, maximally unbending. Here there is a deflection in the lower back, and the head rises. Again freeze for 5-10 seconds.
- Repeat this therapeutic element 3-5 times.
This exercise is interesting in that you can work out the entire thoracic spine due to the different position of the elbows. If you move your elbows forward, the upper vertebrae will work. If you bring your elbows closer to your knees, then - the lower vertebrae. The lowest position is when the elbows are slightly closer to the knees (5 cm) than in the starting position.
To treat and strengthen the entire chest, you need to do an exercise at 5 points, moving the elbows from the knees forward. The extreme forward position of the elbows is 15-20 cm from the starting position, when the elbows are perpendicular to the floor.
Chest deflection on all fours on straight arms
This exercise completely repeats the elbow option. The only difference is the straight arms. Another name for this movement is the cat exercise .
Starting position - kneeling and elbows. We tear one arm off the floor, bend it and place our palm on the shoulder of the same name. Now we take the elbow to the side from this position, maximize the shoulder girdle upwards around the axis of the spine. At the end of the amplitude, we make several springy movements, as if dodging even further. At the same time, you are standing on one elbow, turning around due to the movement of another elbow. We do 10-15 times in each direction.
And this version of the exercise for thoracic osteochondrosis repeats twisting on the elbows. Here you also need to perform 10-15 repetitions. It differs by the position of the hands (they are straightened), and we put the palm of the working hand not on the shoulder, but on the lower back.
We sit on our knees, keeping our legs as tight as possible. Place your hands near your feet, putting them on the back of your hands. The palms will move back while moving. We bend so that the chest rests on the hips. The head should eventually rest against the knees. On inspiration, bend the thoracic spine as much as possible, and on exhalation, you need to relax. In a stressed state, you need to linger for a few seconds.
We repeat this exercise to strengthen the cervicothoracic region 3-5 times.
Extensor Extensor Stretch
Need to sit, stretch your legs forward. Put your right hand on the left thigh, and put your left hand on the back of the head. Twist the body to the left and lean as much as possible, feeling the muscle strain in the cervicothoracic region on the right side.
While inhaling, press the back of the head on the palm for 3-5 seconds, and as you exhale, bend and turn even more. Inhale - push, exhale - relax.
We make this movement 3-5 times one way and the other. The entire cervicothoracic region works.
So, this is a full range of exercises for the thoracic spine, also affecting the neck. You can perform it completely or choose the most suitable for yourself. In order for the treatment process to be effective, it is advisable to practice at least three to four times a week.