Übungen zum Beschwerdebild: Brustwirbelsäule (BWS) | mit Felix

Hi sports fans, this is your Felix. Today I want to give you some exercises to help you with your chest pain and to optimize your upright posture. We sit a lot in our everyday life and this leads to the fact that the upright posture in the chest pain is decreasing and we move forward with our upper body. This leads to stress in the lower back, in the thoracic spine and in the cervical spine. Today I want to show you some exercises to get out of this bent posture and to build up the thoracic spine so that the cervical spine and the cervical spine, the lower back, benefits from it. For this I want to show you a bodyweight exercise on the wall, a strengthening exercise with the theraband or the resistance band and finally a relaxation exercise with the BlackRow. For the first exercise you only need a wall. You stand with your back to the wall so that the heel is slightly away from the wall. Bend your knees slightly to build up a certain body tension in the thighs and the buttocks. Then we have the following contact points. You press your butt to the wall, pull your belly button slightly inward to press your lower back firmly to the wall. Another contact point is the shoulder blade. Open your arms to the outside and show your palms to the front. Then press your hand back to the wall. Press your back head to the wall and slightly roll in your chin. Do a slight double chin to build up enough body tension. Then you have to hold this position for 30-60 seconds. It's important to breathe evenly. Then all the important muscles will build up tension, which is important for a proper body posture. Breathe evenly and feel into your body. Which structures do you notice? Where does a slight tension arise? Maybe a slight feeling of stretching? Pull your shoulders back actively. Press your shoulder blades to the wall. Press your back head to the wall and slightly roll in your chin. Hold, breathe and maintain tension. The second exercise I want to show you is for strengthening the muscles near the thoracic spine. Namely between the shoulder blades. To do this, we have to pull our shoulders back actively. Then we have to pull our shoulders back to get tension between the shoulder blades and the thoracic spine. For this, it's best to grab a theraband. In any strength. Wrap the band around the door handle. Go back one or two steps from the band. Fix the band by wrapping it around your hand. Bend your knees. Press your stomach to get tension. Slightly pull in your belly button. Point your palms downwards. From this position, pull the band to your body. Open your elbows wide and bring them outwards. Press your shoulder blades to the spine. Then slowly move forward again. Pull in slowly. Bend your elbows. Pull your shoulders back actively. Pull your shoulders backwards. Then slowly move forward again. Pull for two seconds. Hold and breathe for two seconds. Then slowly move forward again. Repeat this exercise two or three times. 15 to 20 times. Now you have a good training for the upper back to optimize the upright posture. For the last exercises I want to show you, you need a Faszienrolle. In any strength. We want to loosen up the area of the thoracic spine. By doing a kind of self-massage. With the help of the Faszienrolle, we get a certain pressure point. In order to massage the tissue and loosen up the blockages. For this, sit down. Put your feet on the floor. Move your upper body back slightly. Place the Faszienrolle so that it touches the shoulder blades. In the first exercise, I will show you some alternatives. You can test them out. Put your palms behind your head. Pull your elbows towards your head. Let's do a round back. Roll in your chin. Move your upper body slightly forward. Elbows tight. Breathe evenly. Slowly open your chest. Bring the thoracic spine into the stretch. Open your elbows for wide shoulders. Move your upper body back. Until you feel a slight stretch. A slight pressure point on the thoracic spine. Then slowly roll in again. Elbows tight. Breathe. Slowly open again. Feel free to test out how deep you get back into the stretch. What works? Halfway painless. A slight pressure point is normal. Roll in again. Mobilize the thoracic spine. Release blockages. That's the first variation. The second variation is to increase the stretch. You can place the roll higher or lower at any time. Stretch your arms backwards. We only focus on the stretch of the thoracic spine. The butt stays on the floor. The belly and back are tense. Stretch your arms backwards. Move your upper body backwards. See how deep you get. Feel how the upper body comes to length on the front side. Then you slightly spring backwards. Small springy impulses. Breathe evenly. To loosen up completely. You vary the direction. The upper body slightly to the left. Turn in to the right. To get as much tissue as possible. To loosen up. Springy impulses. Breathe. 30-60 seconds. Repeat if necessary. Stretch your fingertips. Move backwards. Breathe, spring and enjoy. Slowly come back up. Feel the stretch. At the end, we'll do a relaxation exercise on the black roll. We roll up and down. The target area is the thoracic spine. We only focus on the shoulder blades. We start with the roll at the bottom of the shoulder blade. Again, the option is to support the back of your head with your palms. Open your elbows. Stretch them. Slightly lift your butt. Slightly move forward with your feet. The roll rolls in the direction of the neck. Stop at the shoulder blades. Slowly come back up. Feel free to take your feet with you. Don't forget to breathe. At any time, you can change the position of your upper body. Roll into your back. Make a round back. Slightly shift the weight to the left and right. You can increase the range of motion. Bring your arms out to the back. We start with the front stretch. Bring your back and shoulders to length. We roll out to the left and right. To loosen up and release. Feel free to roll up and down for 1-2 minutes. Take breaks at any time. Repeat the exercise as desired. Good. Now we have a great workout for the thoracic spine and for the upright posture. The first exercise is for body awareness. The second exercise is for strengthening the thoracic spine. Finally, we have a nice variation with the fascia roll. I hope you enjoyed the exercises. We would be very happy if you subscribe to our channel. Feel free to leave a thumbs up. Feel free to leave a comment. See you next time. Best regards.