Strengthening exercises
The following exercises serve to strengthen the muscles. Repeat the exercises between 10 and 20 times. Do several sets of exercises (at least 3).
- Wall support: Press your hands against the wall about shoulder width and at shoulder height. Now perform push-ups on the wall. – Do the next exercise in prone position.
The tips of your toes are up. Now lift your upper body about 10 cm from the floor with your own strength (do not use your hands!). The position is held for about three breaths.
Carefully lower it again (but not completely on the floor) and lift it again. Pay attention to a calm breathing. Keep the arms bent at an angle of about 90 ° and tensed at ear level. You can do this exercise in different variations. For example, lift your upper body and tilt it alternately to the right and left.
Mobilization through Yoga
Yoga is an excellent way to mobilize the thoracic spine and release blockages. You can do yoga in a group or in a gym, but it is also very suitable for the sports program at home. All you need for simple exercises is a sports or yoga mat.
When doing the exercises you should take care not to strain yourself too much. The intensity should be increased slowly and the exercises should only be performed to the degree that still feels comfortable. Most yoga exercises focus on stretching the spine.
There are numerous tutorials in the form of videos on various websites, which illustrate the exercises adapted to different degrees of difficulty. A mobilization of the thoracic spine through yoga can be very helpful in cases of slight vertebral blockages. However, one should refrain from self-experiments in case of severe injuries of the spinal column or in case of very severe pain, herniated discs and the like. If you have a pre-existing disease of the spine, you should first consult a doctor to determine whether the spine is strong and stable enough for the yoga exercises.
Mobilise the thoracic spine itself
The mobilization of the thoracic spine is a central component of the therapy for a vertebral blockage. A distinction is made between passive and active mobilization. Passive mobilization is performed by a physiotherapist.
Active mobilisation, on the other hand, is carried out by the patient himself under the guidance of the physiotherapist. In the following, a few simple exercises will be presented with which you can mobilise your thoracic spine yourself. However, this should be avoided in cases of very severe complaints or manifest spinal diseases.
It is recommended to clarify before such self-experiments whether there is a higher degree of damage or disease in the spine that could be aggravated by such exercises. However, in cases of slight blockages or slight pain, the exercises are very well suited to promote spinal mobility. – 1st exercise: Stand in the hip-wide stance.
Press your palms together in front of your chest and bend your knees slightly. Now rotate your spine to the left and place your right elbow or the base of your back upper arm on your right thigh. Your gaze points to the left.
Try to rotate to the left as far as possible. Your arms form a line, the fingertips point to your nose. Hold this position for 45 to 60 seconds per side.
Then change sides. – 2nd Exercise: Come into the four-footed position. Position yourself stably on all fours.
Now make a “cat hump”. The chin rests on the chest. Breathe in and out calmly.
Do not loosen the position while breathing in. Only the abdomen may relax. With each exhalation, try to pull the belly button a little more towards the thoracic spine.
Hold this position for one minute. Now sink into the “horse saddle”. Return to the four-footed position and let your stomach and back sag loosely.
- 3rd Exercise: From the four-footed position you now go into the back bend. When breathing in, push the breastbone upwards, the chin follows the movement. When breathing out, push the shoulders away from the ears. Try to increase the movement with each breathing cycle.
