Introduction
In nursing, mobilization is the term used to describe measures that serve to maintain the patient’s mobility. Mobilization is intended to prevent the patient from losing his or her physical and psychological independence due to movement restrictions. Physiotherapists often work closely with the nursing staff.
The thoracic spine can be mobilised with the help of various stretching, strength and muscle exercises. They promote mobility, stability and above all the health of the joints. The exercises promote the nutrition of the intervertebral discs, which are dependent on a balanced movement of the spine. The production of synovial fluid is also stimulated, which is essential for good mobility.
Muscle toning exercises
Below is an overview with different exercises that you can also do at home to strengthen your thoracic spine. An overview of the exercises that strengthen the back muscles can be found here: Strengthening the back muscles For the following exercises you only need a chair that stands firmly on the floor (no castors!). The starting position is an upright sitting position: shoulders are lowered, feet firmly on the floor.
You sit on the front edge of the chair and shift your weight evenly. Each exercise is repeated 10 times. – The chin is led to the chest.
Now you roll yourself further and further down (as far as you can). Make sure that the buttocks do not lift off the seat. – In the next exercise, the arms are stretched outwards and backwards.
The palms of your hands are pointing outwards, the thumbs are pointing upwards, and are stretched. Try to keep the shoulders as low as possible and bring them closer together. Move your arms back and forth!
- Now put your hands on your shoulders. Turn alternately to the right and left outside. The head turns with the movement.
Make sure that the buttocks really stay on the seat. – Finally, from the same position, alternately lead the right and left elbows to the floor as far as possible. The head remains straight.
Do not lift the buttocks from the seat! The body should not be tilted forward or backward during the exercise. – The following exercise is done in the four-footed position on a carpet or yoga mat.
Here too, 10 repetitions are required. Alternately first a cat’s hump and then a hollow back is done. The head is rolled onto the chest in the cat hump and placed in the hollow back in the neck.
- Now go into the elbow-knee position. Support yourself with the entire forearms at the front and the knees (or shins) at the back. Again, alternately do a hollow back and a cat’s hump.
Stretching exercises
The following exercises serve to adequately stretch the thoracic spine. This is also essential for good mobilization. Stretching is very important, especially for the resilience and mobility of the muscles, tendons and ligaments.
The following positions must be held for about 30 seconds before relaxing again. – For the first exercise, lie on your back and put your legs up, arms stretched out from the body. Then drop your legs to the right and turn your head to the left.
After 30 seconds you change sides. – Sit upright on a chair. The hands are folded.
Then you stretch your arms out forwards and follow with your head. The back is made round. Make sure to pull your elbows apart and push your shoulders down.
Typically there is now a pull between the shoulder blades. Now fold your hands behind your back and pull your arms up as far as possible. Pay attention to an upright sitting posture.
This opens the chest towards the front. Try to sit a little more upright every time you breathe in. – This exercise is done in a standing position.
The legs are slightly above shoulder width apart. Now raise your left arm above your head and tilt your upper body to the right side. Repeat the whole exercise on the other side.
Tilt your upper body really only to the side, not forward or backward. – Cross your hands behind your head in an upright position and turn your upper body slowly to the left. Then tilt the upper body briefly to the left.
Repeat this on the other side. (Here you do not have to hold the position for 30 seconds). – To stretch the lower thoracic spine, again cross your hands behind your head while standing upright. Keep your head and shoulders straight and slide your upper body alternately to the right and left.
