Automobilization of the transition between cervical and thoracic spine

This exercise can be used for relieving the blockage of the first rib, relieving the blockage in transition between cervical and thoracic spine, and relieving the muscles of the nape. Perform the exercise during urgent rib blockage, transition between cervical and thoracic spine or during painful nape and headache.


Goal of the exercise:

  • Relieving blocked first rib
  • Relieving blocked transition between cervical and thoracic spine
  • Relieving the nape muscles
  • Increased movement range in the cervical spine
  • Increased movement range in the shoulder
Default position
  • Keep a straight sitting posture
  • Lift up your arms to a horizontal position (70-80° degree)
  • Rotate one of your hands, thumb facing up, the other thumb is directed down
  • Turn your head towards the thumb that is pointing down
Phase 1
  • Slowly turn your head to the other side, and at the same time rotate your arms, so the thumb which was directed down is now facing up and vice versa
  • Breath freely
Phase 2
  • The thumb which was originally pointed down is not pointing up and the second thumb vice versa
  • Turn your head to the other side
Exercise video tutorial

Common mistakes

  • Lifting up the shoulder to the ears
  • The head is not turning but bending back and forth
  • Not keeping a straight posture
  • Moving too fast
  • Rotation of the arms and head is not synchronized
  • Holding the breath

How often to exercise

  • During urgent or chronic pain of the nape or ribs, exercise daily
  • Perform 6 rotation on each side

Videos that might interest you

youtube

Activation of the core stability + Diaphragmatic breathing

youtube

Activating the Core Stability

youtube

Increasing mobility in the thoracic spine and ribs

youtube

Relaxation of the neck muscles

Related exercises

Activation of the core stability + Diaphragmatic breathing

Goal of the exercise: Activation of core muscles which allow to hold good posture Stimulation of thoracic diaphragm - main…

Activating the Core Stability

Activation of the core stability + Diaphragmatic breathing Goal of the exercise: Activation of the core muscles which allows you…

Increasing mobility in the thoracic spine and ribs

This exercise helps with back pain and poor standing posture. Furthermore it helps to activate the muscles between scapulas (shoulder…

Relaxation of the neck muscles

Illustration of a physiotherapeutic method for relaxation of the front side of the neck, during which your throat muscles are…

Spine and neck muscle stretching

This exercise is optional especially for stretching and relaxing your neck muscles. You can perform it almost anywhere. If you're…

Mckenzie retraction

Concept of this exercise comes from a physiotherapeutic method McKenzie. This method is effective against back pains, when the intervertebral…

Stretching the back side of the neck

This is a manual how you can help yourself when your neck is stiff. It will effectively relax muscles in…

Chest muscle stretching in a doorway

Goal of the exercise: Getting rid of discomfort in the shoulder area Relieving the stiffness from the shoulder area Relieving…

Breathing and activation of the torso in corrected sitting posture according to Brügger

Goal of the exercise: Straightening the spine Involving the abdominal muscles Relieving the spine