Gymnastics for the treatment of the thoracic spine. Exercises for the thoracic spine: description, photo. Gymnastics in osteochondrosis of the thoracic spine. Strengthening the muscles of the thoracic spine

Performing exercises for the thoracic spine is a mandatory measure for many diseases, in particular, for osteochondrosis. It helps to eliminate its unpleasant symptoms. Physiotherapy exercises are necessarily included in the complex of solutions aimed at combating the development of pathology. What exercises to strengthen the thoracic region should be adopted? We will talk about this in our publication.

What is the effect of physical therapy?

As a rule, the cause of the formation of osteochondrosis of the chest and neighboring cervical becomes the minimum daily activity of a person. Regular training aimed at strengthening the presented area makes it possible not only to relieve local discomfort, but also to improve well-being in general. Proper execution exercises for the cervicothoracic spine allows you to achieve:

• Elimination of the consequences of hypodynamia.
• Increased muscle tone, positive changes in the structure of ligaments and joints.
• Relaxation of the clamped muscle frame.
• Reducing the likelihood of pinched nerve endings.
• Removal of severe pain syndrome.
• Saturation of tissues with an abundance of oxygen and nutrients due to the activation of blood flow.
• Elimination of stagnant processes in the vessels, improvement of metabolic processes.

Features of the exercise

In order to achieve good results when performing exercises for the cervicothoracic spine and avoid harming the body, the following aspects should be taken into account:

1. The last word should always be with the attending physician. In other words, it is necessary to resort to performing exercises for osteochondrosis of the thoracic region only after the approval of such actions by a specialist.
2. Increase the load on the muscles and joints of the target area gradually. Classes should systematically strengthen and tone local tissues, but not cause a feeling of fatigue.
3. Thoracic exercises that cause even more discomfort should be excluded from the training program. Over time, when a progressive improvement in well-being is observed, you can try to return to previously rejected methods.
4. In the process of training, resort exclusively to smooth, rhythmic movements. Keep track of maintenance correct breathing. Do not allow any kind of jerks.
5. In order for exercises for the muscles of the chest to give the expected result, follow the intended training program daily. Try not to miss classes, even for good reasons.

Body lifts in the prone position

Perform the exercise for the thoracic back according to the following scheme. Lie comfortably on the gymnastic mat with your stomach down. Pull the upper limbs forward. Gently lift your shoulder girdle. Hold for a moment in the top position and slowly lower yourself down. Move your arms along the body and repeat the exercise.

Then join the palms in the lock behind the back, at the level of the waist. Performing a leisurely rise of the torso, pull your elbows towards the ceiling. Pay special attention to the tight reduction of the shoulder blades. Perform each version of the exercise for the thoracic region about 5-6 times during one workout.

Standing back bends

Take an upright stance with your feet at shoulder level. Squeeze your palms into fists, put them behind your back at a level between the shoulder blades and the lumbar region. Slightly pressing on the spine, slowly bend back. Feel the muscles in your chest tighten. Try to fix in a static position for 10-15 seconds.

Next, slouch your back. Tilt your head forward. Embrace your chest with your crossed arms. Hold the position again for a few moments. Then straighten your body. Perform the chest exercise as instructed above for about ten repetitions.

Head tilts to the side

The exercise is ideal for working out the cervicothoracic region right at the workplace. The essence of the training is as follows:

• Gently tilt your head back, trying to reach the back of your head to your back.
• Tilt your head forward, touching your chin to your chest.
• Move your head to the right, and then to the left side, reaching with your ear to your shoulder.
• Perform movements on each side about 7-8 times during one session.

Lying chest compression

Lie on your stomach with your upper limbs along the body. Enlist the help of a friend who should be behind you. Take a deep breath. The assistant needs to lightly press the palms on the ribs, creating a moderate resistance to the opening of the chest. Exhale and try to relax your body as much as possible. During one workout, do 7-8 repetitions of the exercise.

Body tilts to the side

Accept original vertical position body with feet shoulder-width apart. Raise your upper limbs. Grab your right hand with your left hand. Lean your body deeply to the left side, making the movement as smooth as possible. At the end point, pull your left hand with your right, reaching the ultimate stretch of the muscles of the core. Hold in a static position for a couple of seconds. It is important to feel tension in the chest area. Next, straighten the rack, returning to the starting position. Change hands and repeat the exercise, tilting the body to the opposite side. Do 5-6 reps on each side.

Study of the cervicothoracic region while sitting on a chair

Sit on the edge of a chair, moving your spine away from the back. Lean forward slightly. Put your straightened arms behind your back, crossing your palms in the castle. Stretch your clasped limbs up, trying to open your chest as much as possible. Take deep breaths to full lung capacity. Hold the position for a few seconds. Then relax your body, returning to the starting position. Repeat steps 3-4 times.

Sitting on a chair, spread the upper limbs to the sides parallel to the floor. Hold your hands on weight for 5 seconds. Then move them to a position stretched over your head. Stretch towards the ceiling. Alternate actions by doing 4-5 repetitions.

Place your hands behind your back and place your palms together so that your fingers point up. Alternately take deep breaths and exhale for 10-15 seconds. Then relax well.

Perform gymnastic procedures, as described above, during sedentary work with a frequency of 2-3 hours. Periodically doing exercises during the day, you can carry out excellent prevention of the development of osteochondrosis, as well as eliminate the unpleasant symptoms of an existing disease much faster.

Backbends with a gymnastic ball

Get a small gym ball or use a bouncy roller as an alternative. Lie down on your back. Put the sports equipment in the area between the shoulder blades. Put your palms behind your head, spread your elbows to the sides. After taking a deep breath, arch your back through the gym ball. As you exhale, gently stretch your shoulders and head up. Try to pull your elbows forward. Repeat the exercise at least 5 times.

How to keep your back healthy

To prevent a problem from occurring, doctors advise following these recommendations:

1. Try to lead a healthy, active image life. Stick to a balanced diet, add to your daily diet foods that are a source of vitamins and essential trace elements for the body. Focus on the use of green salads, an abundance of vegetables and seafood. The complex of solutions will allow avoiding the occurrence of degenerative changes in the tissues of the cervicothoracic spine.
2. Visit the pool regularly in winter. In the warm season, swim in natural waters. Active water procedures remarkably affect the state of the body and contribute to the improvement of general well-being.
3. Rest on an orthopedic mattress with a moderate degree of hardness. As an alternative to a soft pillow, use a tightly folded towel roll.
4. Try to get rid of overweight. Obesity negatively affects the condition of the skeleton. Overweight cause the musculoskeletal system to experience unnecessary, unnecessary stress.
5. Do yoga, which will allow you to achieve high-quality stretching of muscle tissues and ligaments in the problem area. Systematic exercises make it possible to strengthen the muscles that are responsible for maintaining the body in the correct position.
6. Perform preventive massage. Even self-workout of muscles shoulder girdle and neck with light massaging movements after prolonged sitting in an uncomfortable position helps to slow down the processes of inhibition of the tone of local tissues. The solution helps to eliminate the effect of muscle leakage and ensures the activation of blood circulation.
7. Try not to slouch, keep your body upright. If you constantly stoop, it is difficult to avoid the development of osteochondrosis of the cervicothoracic spine.

Today, almost every person is faced with problems with the spine. Experts explain this by the fact that many people move too little. Especially often those who have a sedentary job suffer from pain.

When should you not do gymnastics?

Doctors believe that gymnastics for the thoracic spine, which was developed by experienced specialists, can help many people. But it is worth noting that it can only be used if it is recommended by a doctor. After all, improperly selected can only aggravate the patient's condition. As a rule, doctors do not advise doing gymnastics during an exacerbation of the disease, when a person is worried about quite severe pain. Also, patients should be aware that it is far from being able to help with all diseases - for example, if the cause of pain has become, there will be no result from the exercises. That is why if you have any health problems, you should immediately consult a qualified doctor and follow his recommendations.

Even in the case when exercises are performed to prevent diseases of the spine associated with a sedentary lifestyle, a doctor's consultation is necessary - the patient may have problems that he himself does not know about, and active training can aggravate the condition. If a person has different ones, then the wrong choice of a complex for training or the wrong technique for performing individual movements can provoke a sharp deterioration in the condition and the occurrence of serious problems that require, in some cases, even orthopedic correction or surgical intervention.

Complexes of exercises for the spine

The main convenience of properly selected exercises for the back is that after completing a very short course of study (1-2 lessons), a person will be able to perform all subsequent workouts on their own.

At home, it is much easier to choose the right time for gymnastics, if necessary, you can even break the workout into several parts and independently control the number of repetitions.

Chair exercises

This exercise is effective in both chronic and acute forms of diseases affecting the thoracic spine. It allows you to improve the mobility of the spinal column and chest. You need to carry it out by controlling your own pain sensations. If acute pain occurs, it is necessary to stop exercising and consult a specialist again.

In order to perform this simple exercise, you need to sit on a chair that has a straight and rigid back. Hands must be clasped at the back of the head, while bending back so that the spine is pressed against the top of the back. During this exercise, that part of the thoracic spine that is pressed against the back bends. You need to repeat this exercise four times.

And you can do these movements a little differently, training not only the spine, but also the lungs. To do this, sit on the edge of a chair. In this case, the upper back (thoracic region) should rest on the upper edge of the back of this chair. It is necessary to bend back and perform forward bends in the same way as before, but at the same time monitor your breathing. When bending back, you need to take a breath (deep), and when tilting - exhale. This will make breathing easier and will also help train your lungs. You need to repeat the movement four times.

Roller exercises

Before doing this exercise, you need to make a rather hard roller, the diameter of which will be about 10 cm. To do this, you can take a medium-sized towel and carefully wrap it around a rolling pin. After that, you need to lie on this roller so that it is located in the area of ​​\u200b\u200bthe thoracic spine. In this case, hands should be placed behind the head. Then you have to bend over. Then raise a little upper part body. In order to evenly develop different parts of the thoracic region, the roller should be rolled along the spine. Experts advise repeating this movement four times. When bending back, you need to take a breath (deep), and when lifting - exhale.

Towel exercise

To perform this exercise, you need to take a sitting or lying position, picking up a towel. After you need to wrap the lower half of the chest with this towel, picking up its free ends. Then you need to take a breath (as deep as possible), and as you exhale, try to pull off the towel as much as possible. Then you need to loosen the tension and take a breath again, and on the exhale tighten it again. You can repeat this movement ten times. It will improve the mobility of the ribs, and will also contribute to the development of deep breathing.

Many people who have, for example, such a common problem as the spine - gymnastics in which it is very effective, prefer to be treated on their own. But such a position is erroneous, because only a qualified doctor is able to assess the degree of damage to the spine and prescribe the right treatment, including and. In some cases, therapy is joined, and in case of severe pain syndrome, medications prescribed by a doctor.

In the treatment of thoracic osteochondrosis, various methods are used - massage, physiotherapy, acupuncture, medicines. Exercise therapy stands apart in the treatment process.

With osteochondrosis of the thoracic spine, physical education will help restore back mobility and strengthen muscles that will support the spinal column in the future and prevent the disease from progressing. Without exercise therapy, it is impossible to improve blood circulation, so all patients with osteochondrosis should tune in to regular and thorough exercise.

Therapeutic exercise at thoracic osteochondrosis as the main method of physical rehabilitation is important during an exacerbation of pathology, but the spine is no less needed during remission.

The exercise therapy program is selected individually and will greatly depend on the stage of the disease, because the goals of such treatment are different.

During the acute phase, the most important task of gymnastics is to relieve pain, improve the mobility of the spine, and eliminate the resulting muscle spasm. As a result, the effectiveness of exercise therapy is quite high - stiffness, pain, inflammation are reduced, especially if therapy is supplemented by the use of local and systemic medications.

During the remission period, it is important to do more intense exercises to improve the mobility of the joints of the vertebrae and ribs, as well as to achieve the following:

• Chest development, optimization of respiratory capacity and lung ventilation
• Development of the muscles of the shoulder girdle, elimination of stagnation
• Prevention of new exacerbations of the disease
• Formation of correct posture
• Restoration of normal curves of the spinal column
• Creating a strong, reliable muscle corset
• Optimization of blood microcirculation and lymph outflow
• Improving the nutrition of the cartilage of the spine

Among other things, physiotherapy exercises will increase the overall tone, energy of the body, and give the patient an excellent mood.

Therapeutic gymnastics for osteochondrosis of the thoracic spine requires the correctness and accuracy of the exercises. It is especially important to consult a specialist for those who have received this diagnosis for the first time, have a serious form of osteochondrosis, or do not have physical fitness.

Before the main complex, you should always do a warm-up - this is the only way to prepare the muscles for the subsequent study. After a warm-up, it is much easier to conduct classes. If there is no opportunity and time for a warm-up, and also along with it, before performing the exercise therapy complex for chest osteochondrosis, you can take a warm shower, do a quick warm-up massage.

The workout tips are as follows:

1. Perform exercises smoothly, without jerks, do not rush.
2. If pain of any intensity occurs, stop exercising: you may have to reduce the load, reduce the pace and contact a specialist again.
3. The increase in loads should be phased, gradual, each more difficult stage occurs no earlier than a month from the previous one.
4. The regularity in the implementation of exercise therapy is very important, it is desirable to conduct classes daily. If possible, gymnastics is done in the morning and in the evening.
5. For a complex of classes, you need to choose those that involve all groups. pectoral muscles and muscles of the shoulder girdle.

Performing the thoracic region does not exclude the need to wear a corset (if recommended by a doctor), constantly monitor posture, do not sit in the wrong position of the body, do not slouch. It is also important to sleep on an orthopedic mattress, regularly do warm-ups for the thoracic region with prolonged sitting on a chair during work.

If these rules are not followed, the blood flow is disturbed, the muscles will still be clamped, spasmodic. Gymnastics in this case will not bring the proper result.

Therapeutic exercises for thoracic osteochondrosis video:

The warm-up is designed to warm up the body and reduce pain and discomfort during the main set of exercises.

When warming up, it is not necessary to do a large number of repetitions of exercises: it is important to warm up well so as not to harm your body later.

Warm-up begins with warming up the muscles of the shoulder girdle, arms, neck. Exercises can be simple, from the course of school physical education. This:

• Slow head rotation
• Circular movements of the shoulders
• Alternating raising and lowering the shoulders
• Mahi hands

Next, they begin to warm up the lower part of the body - they make rotations with the pelvis, tilting the body, turning the body to the left, right, swinging the legs. It cannot be thought that in exercise therapy for thoracic osteochondrosis, exercises do not concern the lower back and neck: one way or another, the entire spine should be involved in gymnastics. But the emphasis in the warm-up and in the main complex is on the chest segment.

Examples effective exercises for warm-up and stretching before the main workout:

1. Stand up straight, firmly resting on your feet. Put your palms on your shoulders, make a circular rotation with your elbows at a slow, then at an accelerated pace. Do rotations in both directions until heat goes down the back.
2. Raise both hands up. Lower the hands by bending the arms at the elbows so that they are at shoulder level, and the shoulder blades move between each other. Return to initial position, repeat 10 times.
3. Sit on a chair, bring your palms behind your back at the level of your palms, making the maximum deflection of your back. Return to starting position, repeat 10 times.
4. Sit on a chair, make rowing movements with your hands.

The main rule during this period is not to overdo it. Therapeutic exercises for thoracic osteochondrosis (video can be found on the Internet) is designed to unload muscles and eliminate spasm, and not to aggravate the condition.

Always start with the simplest breathing exercises, which is not contraindicated even in the most difficult condition. To implement it, you need to lie on your back, and the surface should be solid, sloping (the head is higher than the legs - this is necessary to stretch the spine). The patient raises the legs on a small roller, after which he breathes, using the diaphragm. Such breathing will relieve spasm muscle fibers, saturate the blood with oxygen, as a result, the pain will decrease. In parallel, it is necessary to start drug treatment prescribed by a doctor.

When the pain syndrome subsided (by about 2-4 days), with the approval of the doctor, you can begin to perform a set of exercises (3-5 approaches each):

1. Lie on your stomach, spread your arms out to the sides. Raise your arms together, and also tilt your head back, holding them in the air for up to 5 seconds.
2. Lie on your back, hands in front of you. lower limbs lift, trying to reach for them with your fingertips so that they meet in the air.
3. Lie on your right side, bend your legs slightly at the knees. Left leg point up, linger in this state for 3 seconds. Repeat on the other side of the body.
4. Stand in a cat pose, arch your back down, while inhaling (the head is perpendicular to the floor). After the onset of a feeling of fatigue, tension of the spinal muscles, you need to relax your back.
5. Get on your knees, put your hands down. While inhaling, raise your arms in height, then lower them, tilting your body forward. At the exit, sit on your heels.
6. Lie on your stomach, stretch your unbent arms forward. At the same time, raise an arm from the floor on one side and a leg on the opposite side. Lower the arm and leg, repeat for the second pair of limbs.

This set of lessons therapeutic gymnastics with thoracic osteochondrosis, they do it until remission is achieved, when exercises can be more difficult.

Exercise therapy for thoracic osteochondrosis exercises video:

Exercise therapy during the period of subsidence of symptoms of thoracic osteochondrosis can be quite diverse. If you do classes regularly, exacerbations become more rare.

The complex may include such exercises (the number of repetitions is 4-6):

1. Lie on your back, bring your bent legs to your chest. In this case, the lower back should be slightly torn off the surface, the muscles of the peritoneum should be strained. Remaining in this state for 5 seconds, you should relax.
2. Roll over on your stomach, bend your arms, put them behind your head. Spread your elbows out to the sides. Raise your shoulders together with the top of the body, then pull your elbows up one at a time.
3. Lie on your stomach, stretch your arms forward, tear off the upper body from the floor. Hold this for 5 seconds, relax.
4. In a similar position, take your hands back, make a lock. Try to pull the lock up while arching your back. Hold for a couple of seconds, exhale, relax.
5. Stand up, hands on your shoulders. To do this exercise: at one moment raise one shoulder, lower the second, and at the same time turn your head to the side of the lowered shoulder.
6. Place yourself on a stable chair, rest against the back with your back (on top of it). Bend back to see the wall behind you (you can’t tilt your neck back strongly). Straighten up.
7. Sit on a chair, pick up a stick. Lift it up, reach for it while inhaling, then exhale and relax.

Many of these exercises can be done even in the work process - during breaks, which will improve the well-being of a person.

To fight 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.

To the main tasks of implementation exercise with 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 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.

Therapeutic exercises 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 sections, and. Therefore, pathological changes in the articular cartilage are much less common in it. The causes that cause unpleasant and painful sensations are injuries and diseases of the spine. It is impossible to completely eliminate their manifestations with the help of drugs alone. Specially selected sets of gymnastic exercises stimulate the nutrition and blood supply of the vertebral discs, 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 the “safety precautions” when preparing for classes for beginners who begin 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. In case of discomfort or pain, the classes are stopped and the discomfort is reported to the doctor or instructor.

To maximize the benefits of training, you need to adhere to the following recommendations:

• Classes are held in a well-ventilated area;
• Sportswear is selected free, "breathing", not interfering with movements;
• When doing exercises, follow the smoothness and "softness" of movements;
• At each lesson, the intensity and amplitude of movements increases;
• At the beginning of the training and after it, indicators are measured blood pressure and pulse;
• With unstable indicators of pressure and pulse, the load is immediately reduced;
• During gymnastics, they monitor breathing: inhale and exhale;
• Classes must be held regularly, otherwise it will be difficult to achieve a positive result;
• Trainings are carried out only after agreement with the doctor and determination of an individual set of exercises.

The main goals of gymnastics

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

• Optimize the possibilities of: breathing and ventilation of the lungs;
• work out muscle mass shoulder girdle;
• Prevent new attacks of the disease;
• Form ;
• Restore the correct curves of the spine;
• Create strong out muscles;
• Optimize overall blood circulation and lymph outflow;
• Improve the "supply" of nutrition to the cartilaginous tissue of the spine.

Exercise therapy increases the overall tone and significantly improves the patient's well-being.

Gymnastics in the acute period of thoracic osteochondrosis

Most doctors strongly do not recommend performing gymnastics for the thoracic spine during an exacerbation. Severe pain syndrome 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, the 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 performed in "easy" 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 firm, flat surface with an inclination);
• The head is higher than the level of the legs;
• The legs are slowly placed on a small roller, 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 stretching of the spine. Due to the rapid saturation of muscle fibers with oxygen, muscle spasm is reduced, so pain is reduced.

When the patient's condition stabilizes and the pain syndrome decreases, exercise stress increases. This is done only after the permission of the attending physician.

Exercise 1

• Starting position - lying on the 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 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, gently bending (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;
• Hands 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 the stomach;
• Arms extended forward;
• Slowly raise the right arm and left leg;
• We return to the starting position;
• Slowly raise the left arm and right leg;
• We return to the starting position.

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

Gymnastics during remission of thoracic osteochondrosis

The main load on the muscle and joint tissue is provided by classes that are carried out during the period of remission. This is the time when the pain syndrome was managed to be stopped with the help of medications, and the patient feels satisfactory.

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

Like any exercise, 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 tilt your neck from side to side;
• Rotate the body, making circular movements;
• Stretching your arms to the sides, begin rotational movements first one way, then 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 hard and straight back.

• Sit on a chair;
• Clasp your hands in the castle 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. Roll the towel around the rolling pin so that you have a roll about 10 cm in diameter.

• Put the roller on the floor;
• Lie on it with your back so that it is at the level of the sternum;
• Throw your hands behind your head;
• Slowly make a smooth backbend;

Exercise will strengthen the muscle tissue of the chest and back well. 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 - bend.

In the course of the movements, pay attention to the position of the body: the arms should be straight, and the pelvis raised high.

Exercise 4

• Starting position - lying on your back.
• Bend your legs and bring them to your chest;
• Slightly raise your lower back off the floor;
• Keep the abdominal muscles tense;
• Fix the position of the body for 5 seconds;
• Take a starting position.

Exercise 5

• Starting position - lying on your stomach.
• Clasp your hands in the lock 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 lifting each elbow in turn;
• Return to starting position.

Exercise 6

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

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

Completes a set of exercises. Do it like this:

• Spread your arms wide apart;
• "Hug" yourself;
• Feel how all the muscles are stretched;
• Return to starting position.

Contraindications

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

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

Exercise therapy is a method of treatment, 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 is a guarantee of a full life without pain after osteochondrosis.