Release thoracic spine blockage yourself! 🙏

Your thoracic spine is constantly blocked, you can't move freely anymore. Then I will show you what you can do to resolve this blockage and hopefully feel better again very quickly. Does that sound good? Then get started right away and finally I have a tip for you on how you can practice comfortably on the go without any effort. So that you better understand why these exercises work, here is a brief overview of the body anatomy. We have the large chest muscle on the left and right, which extends from the sternum over to the arms. And when we have our arms so close, these muscles get shortened and tend to build up high tension. The fascia become entangled and when we bring our arms back, it is stretched again. And the blockage often is related to the tension here in the front, which then meets in the sternum, becomes so great that the whole back feels blocked. Please lie on your stomach for the first exercise, on a mat or a carpet. And now we are going to start with the large pectoral muscle on the right side, at this angle where you extend your arm at shoulder height and then go a little higher. And then extend your left leg 30 centimeters and place your right leg next to the left one. We do this in order to maintain this angle, because it's an angle that affects the whole situation. And then you turn your head to the left, unfortunately you have to look away from it, turn your head to the left and extend your left leg. And the more you turn, the more you feel a pull in the right shoulder, in the right chest. Down to the sternum or even the arm pieces and stretch nicely more and more into this position. You can also lift the leg over it, like I am doing now, but you can only do that once you have a certain level of flexibility. You can also leave the leg in front, supported on the knee. And then we stretch nicely and you feel it and you go to an intensity that you can still bear well, stretch further, breathe in and don't overdo it. It should not be so painful that you eventually say, oh, now I have to get out. Whenever that happens, you have done too much and that is just as counterproductive as doing too little. And then always increase gradually, the tissue will give in over time, and increase your rotation in such a way that you can still handle it well and still feel positive, just on the verge of feeling comfortable pain. And now we incorporate our strength training. You press as hard as possible with your arms against the ground, well with this arm, then relax and continue to stretch further. And then you press firmly against the floor again, everything relaxed and we go further into the stretch. And then you slowly come out, moving slowly. Hello, here I am again. And now we do the same on the other side. Extend the left arm, go a little higher. Then move the right leg 30 centimeters to the right. Put the left leg down so that the body is slightly tilted. And now raise the right hand and go nicely into the exercise. You can extend the right knee. And then feel the stretching. Try also to touch the floor with the left shoulder. And then, if you like and can already do it, you can also lift the right leg over. This reinforces the stretching. And as already mentioned on the other side, you should only do this when a certain shoulder mobility is already present. If it is not there yet, then it is much better to leave the knee in front, so that you can concentrate nicely on the stretch and practically do not get too much intensity. And now we wait until the fascia gives in, the muscles give in. And you notice it by the fact that you can always turn a little further to the left. And here too, there is a pulling sensation in the left shoulder, into the chest muscle, it can be felt all the way to the sternum. Left arm down to the wrist. Sometimes it even radiates into the fingers, muscles can become so short and tense or strained. And now we start here as well and pull the left arm tightly against the ground. You can secure that, just not with pressure, but gently feel your way in, gradually increase the force, then release and now increase the stretch a bit more, go a bit further in. And again, you press against the ground. Press more, relax and go further into the stretch. Breathe again briefly, relax nicely, and slowly come back. And taking a moment to feel inside is always good. Just feel it, has something changed already, do you notice how free you are? Yes, write a comment. And I would like to show you one of my favorite exercises that we just did on the floor. You must take both arms at the same time into the corner, you just need to have a free corner in your apartment. Then you would take your arms horizontally, go a little higher, and then focus on the upper end of the sternum, always concentrating on the sternum, and go into the stretch. This has the advantage that it is twice as fast because you practice both sides at the same time. But it is best to combine both, because here you stretch rounder in the corner and stretch more angular on the floor, because practically the shoulder rests and then only the arm goes back and the entire ribcage cannot go along. Therefore, a supplement to these two exercises, if you have a corner, you do it in the corner, if not, you do it on the floor. That is wonderful. We will now do the second exercise to bring a little more flexibility into the thoracic spine, because it is blocked. And this exercise works as follows. You lie on your stomach, take your arms forward, and now it's about pushing yourself up over the arms, with the arms, and please feel into it. So that your rib cage, where you feel the ribs, the ones that go sideways here, diagonally downwards, stay on the ground. And then you'll notice, this restriction, because normally you could go higher, but now you're maintaining this contact. Attention, do not take the head like that, but pull the chin towards the neck and when you pull the chin towards the neck, towards the larynx, then it pulls your torso, your upper torso higher and higher. And then you realize, oh oh, when I have to stay on the ground with the rib cage, then it is very limited and that's exactly how it should be, yes, that's the point of the exercise. First, we do this, you try, in terms of position, one can already speak of tenths of millimeters, yes, tenths of millimeter by tenths of millimeter you go higher. Make sure to always pull your chin further back and then you will also feel tension in the back of your neck. And you continue further with the sternum, with the upper end of the sternum going backwards and the lower end, where the rib cage is approximately at the same height, remains on the arch. That is really exhausting, even though you can hardly see anything, right. I'm lying around so lazily and yet you're totally stressing out. If you are doing it with us, then you can understand it. So, and now we start and press with the arms, no, wrong said, we press with the torso, with the torso strength we press the arms down. Yes, that means something in the abdominal area, like the edge, you have to tense up to push the arms down. This is the strengthening of the muscles that are currently being stretched and then relax again and go a little further up, always making sure that the rib cage stays down. And again, you press your forearms against the floor with trunk strength, really tight. You can squeeze as hard as you can. And you relax again and push yourself a little higher with your arms, but keep your rib cage on the ground. A little more, just a little more, just a little more, and now take a break as a small reward. So, here is a little summary. What have we done? We have opened here, chest muscles, which meet at the sternum. We have now improved the mobility, the flexion, ultimately balancing the flexion a bit more towards extension, in order to open up here and somehow remove this blockage. What we are going to do now is go back into the chest muscle and some others, but at a different angle. And now we get down onto the crawling position and go forward with our hands shoulder-width apart. The elbows are fully extended and now working their way further down. With the upper end of the sternum we want to come down. A good activation also occurs when we pull the sternum towards the knees. When we pull the sternum towards the knees, you will notice that we tend to pull the arms a little bit out of the shoulder joints, which is also beneficial for the stretch. And then you notice how you can move further down, now it's millimeter by millimeter. And we'll do that first, feel in, what is the intensity. Okay, it's a bit uncomfortable, that's important so you really have a training success, but it shouldn't be too high. It must be that you can still breathe calmly, that you don't tense up completely and have to force yourself to stay in there, that would be too much. It must still be tolerable, it must still be a comfortable pain, it must be an active vacation, as I always say. You are doing something, but you feel comfortable. And the greatest sense of well-being comes after the exercise, you can always look forward to that. So, and now we start here as well and we press with our hands against the ground. Yes, the hands press against the ground, very tight, calmly a little tighter and a little tighter and let go again and continue. It might also happen that now, without you intending it, there's a bit of cracking in the thoracic spine. And that shows you that the vertebrae may readjust themselves to their proper position if they were misaligned before. Cracking is usually associated with a feeling of relief. And when there is a crack during an exercise, it is actually always good, it just shouldn't happen at speed. Always nice and slow and at some point the body says, okay, now I will rearrange my bones a little differently or my joints and then you can sometimes hear it. And then we press as hard as possible against the ground, go ahead and press a little harder and a little harder. And make sure that the elbows remain fully extended and go a little deeper into the stretch. Breathe again, breathe deeper again, breathe again, breathe deeper again when exhaling, and one last time, stand a little longer, the end is near and come out. Come out and feel how it feels. And depending on how that feels, write a comment and give a thumbs up. And thoracic spine problems are so common, please share the video with all your acquaintances who may have such a problem. Or also with those who do not want to get one, because prevention is always better than ending up with medical procedures. And I wanted to give you a tip for on the go, look, this is our shoulder hero. Instead, you can also use a towel or a stick, with the towel being better than the stick because the stick makes the wrist too tight. Look, you go into the shoulder saver and choose the distance; you can choose different grip widths there, choose one where you notice, 'Oh, now it's getting hard,' and what are we pulling on now? Now we're pulling on the chest muscle, and specifically at this angle, so on the two major chest muscles, among a few others as well. And there, where it gets difficult, that's exactly the point where we can work now. And the advantage is, you not only stretch, but when you are past this point, then you can nicely bring the whole shoulder back into its mobility more and more. And this is good for the shoulder on one hand, but wonderful for the thoracic spine, because the muscles attached there are nicely relaxed. You can get information about our shoulder hero here. Again, general information about the shoulder, what you need to understand is that the shoulder is a joint that has a very small socket and a large head. That means, there is little space. And this small space is compensated by the fact that there are muscles all around, rotator cuff, have you heard of it before, yes, and other muscles that hold the joint together properly. And that is why it is so incredibly important for the muscles, the fascia around the shoulder joint, to be well flexible and able to adjust everything your body needs. If you want to practice a 15-minute routine for a thoracic spine syndrome, you can click here. And down here you click please, if you want to subscribe to the channel. And don't forget to activate the bell, you can always get something exciting that further promotes your well-being. Goodbye