3 home exercises you must know about the thoracic spine! ｜Hidden Devil - Herniation of Thoracic Intervertebral Disc (3)

The first two articles shared the causes of thoracic disc herniation and the methods of simple evaluation,

Interested friends don't forget to go back and have a look!

This article shares how to prevent and maintain the thoracic spine,

Through simple " activity, relaxation, training ", let you build a copper wall and an iron wall,

Reduce the chance of back pain, numb feet, heart throbbing... and keep a good mood!

iron man movement

• Starting position:

1. Standing or sitting.
2. Hands hang down naturally, and the upper trapezius muscle (shoulder and neck) should be relaxed as much as possible.
3. Keep your elbows straight.
4. Straighten your fingers together and place your palms facing the ground.
5. Do something like " Iron Man Flying Sky " (point your finger outwards )

• action:

1. External rotation of the shoulder joint ( turn the fingers from the front to the outside, and finally to the back).
2. During the process , squeeze the two scapulae closer to the center of the thoracic spine.
3. Imagine a line about 45 degrees in front of your sternum pulling your rib cage up, pushing your sternum forward and up , opening your rib cage as far as possible.
4. After staying for about 3 seconds at the end of the movement, " relax " and return to the resting state to complete one movement (remember not to deliberately hug or arch your chest )

• dose:

1. It is recommended to do 10 times in the morning, noon and evening, or after symptoms have just appeared and after sitting for a long time.
2. The maximum number of times is unlimited, which can be used as maintenance and soothing.

tree stretch

• Starting position:

1. Stand with your feet shoulder-width apart.
2. With both hands straight and open upward, the shoulder joint is about 45 degrees from the horizontal plane.
3. Make your body "big-shaped," or stretched out.

• action:

1. Take a deep breath, straighten your waist, and push your chest forward and upward at the same time (similar to the Iron Man exercise).
2. Extend your hands as far back as possible.
3. Feel the tension from the bottom of the ribs to the abdomen , exhale and hold for about 20 seconds, then relax and return to a resting state to complete one movement (remember not to force it deliberately ).
4. Breathe in slowly during this period.

• dose:

1. It is recommended to do it 5 times in the morning, noon and evening, or after symptoms have just appeared and have been sitting for a long time.
2. The maximum number of times is unlimited, which can be used as maintenance and soothing.

W sports

• Starting position:

1. prone position.
2. Shoulders hang naturally.
3. Bend both elbows.
4. Open with palms facing down (thumbs facing in).
5. Form a shape like a " W ".

• action:

1. Focus on the rhomboids (the muscles that connect the shoulder blades to the thoracic spine).
2. Contract the rhomboids to bring the shoulder blades toward the thoracic spine , with the hands in the air.
3. Turn the thumbs of the palms up to induce external rotation of the rotator muscles .
4. After staying for 3 seconds at the end of the movement, "slowly" lower it to the resting position to complete a movement.

• dose:

1. Generally speaking, a group of about 10 times can be done in the morning, noon and evening, or 30 times a day.
2. Observe if the scapula is sore the next day after the procedure:

 a. If there is obvious soreness, rest for one to two days and operate again;
b. If there is only slight soreness, the same dose can be maintained;
c. If there is no soreness at all, each group can add another 5 times, and repeat the observation of soreness.

"Move" your stiff chest through the Iron Man movement :

Improve mild spinal deviance and reduce sympathetic nerve overexcitation due to disc herniation;

Soften the tissue while increasing the blood circulation in the thoracic area to achieve a slight " warm-up " effect;

It can also relax the mood by expanding the lungs and stimulate the parasympathetic nerves, and relieve the symptoms of sympathetic nerve disorders.

With the tree stretching exercise and W exercise ,

Loosen the usually tight chest and abdominal fascia , so that the back muscles and rhomboid muscles can work better and make training more effective;

Increases scapular stability so that the rib cage can be fixed in the correct position, while making shoulder movement smoother and less prone to injury .

The three movements together can form an effective " shield ",

Reduce the chance of symptoms and at the same time alleviate the symptoms that have already occurred,

Interested friends can try to do it at home!

In addition, if the symptoms worsen during the course,

or other severe discomfort,

Pause first,

Find a professional physical therapist you trust!

These three movements have been mentioned in previous articles;

The principles and importance of the three home exercise elements of "activity, stretching, and training" are also explained.

There are other home exercises that you must know too,

Interested friends can go back and have a look!

Home Sports Revealed! ｜A simple exercise that you must be able to do to be healthy! (Events)

Home Sports Revealed! ｜A simple exercise that you must be able to do to be healthy! (relaxation)

Home Sports Revealed! ｜A simple exercise that you must be able to do to be healthy! (Training)

I'm Baker and I'm a physical therapist.

Under the current health care system in Taiwan

No matter what the zodiac sign, the therapist will definitely write the word "world-weary" in the personality column.

Over time, the burning dream fire in my heart gradually went out.

"Training the "teacher" and walking the meat" became a buff at the meeting before going to work every day . . .

But here, I hope you can see the true face of physical therapy,

Then understand, understand, and even like it

"No less than any other medical technology", "not just mindless operation" professional...

Finally, if you like my article,

Please help me click "5 likes" below and support me,

or become my Appreciated Citizen:

https://liker.land/wdrg143257/civic?utm_source=fans_stats&utm_medium=app&utm_campaign=sponsor_link_cta

Sponsor a cup of coffee every month,

Help me go further and give me full motivation to continue to bring good articles to the residents.

You are also welcome to leave a message below to tell me what you think or what you want to see!