Do you have pain in your thoracic spine? We have helpful exercises for you.
Do you have dull, oppressive pain between your shoulder blades that increases when you move? Is your upper body also not as flexible as usual? Perhaps you also feel pain radiating along your ribs, causing chest pain and difficulty breathing? If your doctor has ruled out organic causes, then you probably have thoracic spine syndrome.
Are you wondering which exercises are suitable for your thoracic spine?
Perform them three to five times per week for optimum results.
Do the thoracic spine exercises also as pain prevention.
You can restore myofascial balancing with myofascial self-massage. To do this, you need to relieve the muscle tension in the thoracic spine.
Lie on your back on the BLACKROLL® or TWIN so that it is level with your shoulder blades. Cross your arms over your chest and place your hands on your shoulders. Raise your buttocks so that only your feet touch the floor.
Stand with your eyes facing the wall and place the BALL 08 or 12 on your left pectoral muscle. Now make a small circular movement on the ball with your upper body. Keep applying pressure until the sharp pain goes away.
Lean with your back against the wall and place a DUOBALL 08 or 12 between your shoulder blades. Apply a significant amount of pressure against it by pressing your legs firmly into the ground.
Trigger your deep fascial adhesions with these exercises using the BLACKROLL® by TMX TRIGGER. The targeted pressure on your muscle can relieve deep tension. Find the point on your thoracic spine where the pain is greatest.
Stand with your back to the wall. Position the trigger in the middle section of your back between the shoulder blades. Lean with your back to the wall and create a point of pressure.
Complement myofascial self-massage with targeted mobilization and stretching exercises. The goal is to make your thoracic spine more flexible so that you can improve your posture and relieve pain.
Lie on your back on the BLACKROLL® so that it is level with your shoulder blades. Cross your arms over your chest and place your hands on your shoulders.
Get down on all fours and place a BLACKROLL® alongside you at shoulder level. Now lift the opposite hand off the floor and twist so that your arm points toward the ceiling.
Have you worked on your tense muscles? Specific strengthening exercises should now strengthen the muscles that support your thoracic spine. This can help you straighten your body. The following exercises will train the muscles that tend to weaken.
Hold a BLACKROLL® in your hands and apply light pressure against it. Roll your shoulder blades back, down, and then hold. Then bring your arms toward the ceiling. Pay attention to your upright posture and maintain it.
Sit on the floor with your feet extended and put the MULTI BAND around your feet. Sit up straight. Hold the band so that it is already under some tension in the starting position.
Does this sound familiar? In the mornings, everything is fine but as your day progresses it gets worse.