Many readers are interested in the right subject: the 12 best sites for the thoracic spine. Our manufacturer is pleased to report that we have already done modern research studies on your fascinating subject. We will give you a wide range of answers based on the latest medical reports, advanced research papers, and sample survey information. Keep repeating it to make sure you have all the details.
The thoracic The backbone is the upper part of the spine around the rib cage. It is usually overlooked, thoracic It has many implications for spinal mobility. Bad. thoracic mobility can lead to neck, shoulder, back, and leg pain. Glad to try something simple! stretches to improve mobility and relieve pain. You need to choose a few simple ones. few stretches a while and see the results. Each of these stretches help improve your posture, breathing, and digestion. Always consult your physician before trying any of the following stretches .
Thoracic Spinal Elongation.
Although you have some of stretches to improve your thoracic spinal mobility, correct general and effective suggestions you can try. While these stretching exercises are generally not dangerous, it is still important to consult your physician before trying them, especially if you have serious backbone problems.
1. cat movement
- Standing on your hands and feet, place your wrists under your shoulders and straighten them under your knees.
- Divide your own body authority dimensionally across your arms and spread your fingers.
- Move your pelvis up as you inhale. Raise your character and lower your belly.
- Breathe slowly and bend your back like a cat. Let your head hang down smoothly, controlling the circle of your pelvis and backbone.
- Repeat this 5-7 times.
2. cobra attitude
- Lie on your stomach with your chin on the mat and hands under your shoulders.
- Breathe slowly and tighten your back muscles while pushing your bust off the ground. Raising your arms to bend your back is not bad for life.
- Deepen the stretch Push your arms down. Make sure 95% of the power comes from your back.
- Hold the action for a few seconds and release.
- Repeat several times.
3. bridge attitude
- Bridge Pose-1 Even more effective. thoracic spine stretches Field your feet flat on the floor and back first and bend your knees. Keep your feet a few inches from the tailbone.
- Press your feet into the floor and pull them back to your back, allowing you to take a few breaths.
- Lift your feet up to the ceiling and raise your legs.
- By directing your attention to the upper back, you will eliminate the warping of the hips and improve distortion in the upper back and mid-back.
- Hold the position for a few seconds, then lower yourself again.
- Repeat three times.
4. foam roller breast extension
- Begin with knees and hips on the floor. Place your feet on the floor and place the foam roller under your feet. thoracic spine.
- Place your hands behind your head and slowly close your elbows. Lower your head to the ground.
- Slowly extend and rotate the upper spine. Pause at the point of pain.
- Continue rolling toward a certain point.
5. tennis ball chest ball extension
- Glue the two balls together and place under the rib cage. the thoracic Rating order.
- Wrap the balloons around your body like Styrofoam.
- Extend your arms in front of your own head and touch the ground.
- Hold your own lumbar spine and squat 4-5 times. It is imperative for you to thoracic spine only.
- After 5 sets, move the ball up your spine and perform another set. Continue until you have a hole in your shoulder blades.
6. lateral rotation
- Lateral Rotation – 1 time off the thoracic spine stretches First, lie with your right side down and place a pillow under your other knee.
- Bend your left knee and keep your right knee as straight as possible. Place your hands in front of you, measuring your lumbar spine and hip as far as possible.
- Rotate your thoracic Rotate your arms until the outside of your arms and the upper lobe of your back are parallel to the ground. Tighten the abdominal muscles to prevent rotation of the lumbar spine.
- Perform 10 rotations on each side.
7. quadruped rotation
- First get on hands and knees.
- Place your right hand behind your neck and slowly turn to the side of your the thoracic spine. This will cause your right elbow to rotate toward the ground.
- Tighten your hips and raise your legs slightly so that they do not twist.
- Tighten the abdominal muscles and repeat 10 times on each side.
8. side stretch.
- Reach out and slowly bend to the side.
- Continue bending until you feel a light stretch On the side of the body.
- Repeat on the other side of the body.
9. frontal stretch.
- Extend your arms and place them on the door.
- Slowly stretch forward until you feel dizzy. stretch to your chest.
- Repeat on the other side of your body.
- Rear Stretch Circuit.
- Slowly begin the contraction and lower your head. Bring your chin close to the top of your chest.
- Lean forward and round the upper back until you feel dizzy. stretch Between the leaves
10. angel wall
- Stand near a wall.
- With your back against the wall, pull your arms back so they do not touch the wall.
- Starting with the arms in the “W” position, slowly rotate them in the “I” position.
- Repeat 10 times.
11. towel roll
- Grab a clean towel and roll it into a rolled cylinder.
- Place the clean towel on the floor and lie down on it. Make sure the clean towel is exactly where you want it. to stretch your back.
- Take a deep breath. Slowly return with the clean towel by the feet. Breathe slowly.
12. VAT.
It is one of those thoracic spine stretches Special equipment is required. You will need a ton for this exercise. stretch .
- Begin by sitting in front of the barrel – make sure there is something in the lower back to help you.
- Breathe deeply with your hands behind your neck and sink into the barrel as you exhale. Do not push your head forward.
- Dive into the hull and pull out the upper backbone. Keep the lower back in contact with the hull during the entire movement.
- As soon as you are absolutely stretched breathe deeply and begin to curl back to the original position.
- Do 10 repetitions.
Here is a fascinating video: pran& gt output; Start with your arms in the “W” position and slowly change to the “I” position. stretches of thoracic spine:
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