Exercises for the thoracic spine
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?
Your thoracic spine exercise program:
- Myofascial self-massage
- Triggering deep stress points
- Mobilization and stretching exercises
- Exercises for activation and strengthening
3-5 times a week
Perform them three to five times per week for optimum results.
Get well soon!
Do the thoracic spine exercises also as pain prevention.
Myofascial self-massage for thoracic spine syndrome
You can restore myofascial balancing with myofascial self-massage. To do this, you need to relieve the muscle tension in the thoracic spine.
Thoracic spine exercise: relaxes the muscles of your 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.
Thoracic spine exercise: loosens up the chest muscles associated with thoracic pain
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.
Thoracic spine mobilization: loosens the muscles between the shoulder blades
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.
Releasing deep muscle tension associated with thoracic spine syndrome
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.
Thoracic spine exercise: relieves tension around your thoracic spine
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.
Mobilization and stretching exercises for thoracic spine syndrome
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.
Thoracic spine mobilization: leads to upright posture
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.
Thoracic spine mobilization: leads to thoracic spine mobility
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.
Activation and strengthening exercises for thoracic spine syndrome
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.
Thoracic spine exercise: stabilizes your thoracic spine
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.
Thoracic spine pain exercise: stabilizes the upper back
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.
Exercises against chest pain
Shoulder pain exercises
Lumbago exercises
Hip pain exercises
Impingement syndrome exercises
Herniated disc exercises
Neck Pain Exercises
Exercises for runner’s knee
Exercises for knee pain
Heel spur exercises
Loosen hardened calves
Tennis elbow exercises
Jaw pain exercises
Carpal tunnel syndrome exercises
