BWS Syndrome – exercises that help

The diagnosis BWS syndrome comprises a combination of symptoms that are related to or caused by the thoracic spine (BWS). These may include muscle tension in the area of BWS as well as signs of wear and tear of the vertebrae and vertebral joints, spinal ligaments and intervertebral discs. Scoliosis, incorrect and relieving postures, one-sided strain and previous trauma can also cause a BWS syndrome. A BWS syndrome manifests itself, for example, through pain in the thoracic spine and possibly also in the other parts of the spine during movement and also at rest.

Exercises

Back roll: Starting position: supine position with legs bent, arms crossed behind the head, the fascia roll (blackroll) is under the BWS version: hips are raised so that the shoulder blades rest on the fascia roll and only the feet touch the ground. By pressing down on the feet, the shoulder blades roll down and up over the fascia roll. 3 times 15 repetitions/rolls between sets can be paused for 30 seconds More exercises can be found under Physiotherapy for BWS Syndrome The article might interest you in this respect:

Starting position: supine with legs in an upright position, arms crossed behind the head, the fascial roll (blackroll) is under the BWS
Execution: The hips are raised so that the shoulder blades rest on the fascia roll and only the feet touch the ground. By pressing down on the feet, the shoulder blades roll down and up over the fascia roll.
3 times 15 repetitions/roll-offs
30 seconds pause between the sentences

Pain in the thoracic spine – Physiotherapy
Physiotherapy for nerve root compression in BWS
Exercises for a facet syndrome in the thoracic spine

Bridging: Starting position: supine position with legs in an upright position, arms resting next to the body on Execution: buttocks and the entire upper back are lifted off the floor so that there is an angle of ninety degrees at the knees, only the shoulder blades are left, the head, arms and feet touch the floor, the rest forms a bridge Increase: lift one leg off the floor and stretch out at the level of the other leg 3 times 15 repetitions, hold 10 seconds each time up between sets, 30 seconds break can be made Cobra Starting position: prone position with the forehead on the floor, the arms are lying next to the body Execution: the upper body and the head are actively lifted from the floor the arms are stretched backwards and lifted a few cm from the floor, alternatively the hands can be put into each other above the buttocks and then both arms are lifted slightly together the legs remain on the floor Increase: the legs can also be lifted stretched so that the thighs no longer touch the floor 3 times approx.15 seconds hold swimmer Starting position: prone position with arms stretched forward Execution: the upper body, the head and both arms are lifted from the pad, the arms are bent and pulled to the side of the body, and then stretched forward again (similar to breaststroke) Increase: additionally the legs can be lifted stretched, so that there is some air between thighs and pad 3 times 15 repetitions cat hump and horse back: Starting position: four-footed position (hands in front, knees, lower legs and back of the feet rest on the pad) Cat hump: make the whole back round, pull the head towards the chest and breathe out deeply Horse back: breathe in deeply, stretch the whole back and look up, buttocks and head are the highest points Abdominal muscle exercise: starting position Supine position with bent legs, the arms are next to the body, the hands can be pushed under the buttocks Execution: one after the other both legs are lifted stretched in 90 degrees to the ground then both are alternately lowered stretched until just before the ground and then lifted again Increase: both legs are lowered closed at the same time Further exercises for the thoracic spine can be found in the articles

Starting position: Supine position with legs in an upright position, arms resting next to the body
Execution: the buttocks as well as the entire upper back is lifted from the floor, creating an angle of ninety degrees at the knees
Only the shoulder blades, the head, the arms and the feet touch the ground, the rest forms a bridge
Increase: lift one leg off the ground and extend to the level of the other leg
3 times 15 repetitions, hold up for 10 seconds each
30 seconds pause between the sentences

Starting position: Prone position with the forehead on the pad, the arms rest on the floor next to the body
Execution: the upper body and the head are actively lifted from the ground
The arms are stretched backwards and lifted a few centimeters off the ground, alternatively the hands can be put into each other above the buttocks and then both arms together can be lifted slightly
The legs remain on the floor
Increase: the legs can also be lifted stretched so that the thighs no longer touch the ground
Hold 3 times for about 15 seconds

Starting position: Prone position with arms stretched forward
Execution: the upper body, the head and both arms are lifted from the base
The arms are angled and pulled to the side of the body, and then stretched forward again (similar to breaststroke)
Enhancement: in addition, the legs can be lifted stretched so that there is some air between the thighs and the pad
3 times 15 repetitions

Starting position: four-footed stand (hands in front, knees, lower legs and the back of the foot rest on the pad)
Cat’s hump: make the whole back round, pull the head to the chest and breathe out deeply
Horse’s back: take a deep breath, stretch the whole back and look up, buttocks and head are the highest points

Starting position: supine position with bent legs, the arms are beside the body, the hands can be pushed under the buttocks
Execution: one after the other, both legs are lifted stretched 90 degrees to the base
Afterwards, the two are alternately stretched, lowered until just before the support and then raised again
Increase: both legs are lowered simultaneously closed
Per leg 3 times 15 repetitions

Exercises for the thoracic spine
Exercises against a hunchback