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?
We will show you exercises to mobilize, relax and stabilize your thoracic spine and strengthen the surrounding muscles, allowing you to soothe the pain yourself. Perform them three to five times per week for optimum results.
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. Now push and pull your legs back and forth on the fascia roll so that it rolls along your muscles in the area of the thoracic spine.
Time: one to two minutes
Sets: one to two
Tip: do you feel more intense pressure at certain spots? Stay in that position with the BLACKROLL® and breathe deeply in and out until the pain subsides. Important: only roll up to your shoulders, otherwise you will be putting your entire body weight on your neck.
Thoracic spine exercise: loosens up the chest muscles associated with thoracic pain
Stand with your eyes facing the wall and place the BLACKROLL® 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. Repeat the exercise on your right pectoral.
Time: until the sharp pain goes away (usually after about a minute)
Tip: this thoracic spine exercise will help relieve tension in your chest muscles and between the front ribs – for a more upright posture.
Thoracic spine mobilization: loosens the muscles between the shoulder blades
Lean with your back against the wall and place a BLACKROLL® DUOBALL 08 or 12 between your shoulder blades. Apply a significant amount of pressure against it by pressing your legs firmly into the ground. Hold your arms to the side of your body so that your wrists touch the wall as much as possible. Now move your arms over your head and back several times. Make sure that your wrists always slide along the wall.
Time: one minute
Tip: this thoracic spine exercise helps loosen the muscles between your shoulder blades and mobilize your thoracic spine into an upright position. It also makes your shoulder joints more flexible.
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. Stretch yourself several times with small movements over the fascia roller and roll back.
This thoracic spine exercise helps mobilize the extension of your thoracic spine – for a more upright posture.
Time: one minute
Tip: place the BLACKROLL® a little higher in the second set, but stay roughly between your shoulder blades.
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. Now twist until you are facing down and pass your arm on the fascia roller under your torso. Repeat with the other arm.
Time: one minute per side
Tip: this thoracic spine exercise helps mobilize the rotation of your thoracic spine – for better flexibility and a more upright posture.
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. Now bend forward in your hip joints without allowing the spine to move. Keep facing slightly forward and then return to the starting position.
This exercise helps balance your muscles around the spine and stabilize an upright posture.
Repetitions: 10 to 15
Sets: two to three
Tip: you can also perform this exercise with the BLACKROLL® SUPER BAND by standing on it with your feet and holding the other ends firmly with your hands.
Thoracic spine pain exercise: stabilizes the upper back
Sit on the floor with your feet extended and put the BLACKROLL® MULTI BAND around your feet. Sit up straight. Hold the band so that it is already under some tension in the starting position. Now, first draw your shoulder blades together and then pull the band toward your navel with your arms. Make sure you keep your elbows close to your torso.
This exercise helps strengthen your back muscles around the shoulder blades and stabilize an upright posture.
Repetitions: 10 to 15
Sets: two to three
Tip: keep your head upright, because when you pull the band, it will quickly stretch forward to compensate.
Your BLACKROLL® products for the exercises for the thoracic spine:
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