Chest Pain? Yoga Stretching Exercises For Costochondritis Fix!
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- čas přidán 17. 03. 2020
- Hello Pilates and Yoga Lovers What is Costochondritis or Tietz's syndrome ? this is the Yoga based treatment plan stretching exercises for Costochondritis Fix!! www.backmasterclass.com/gener...
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I made a video last year • 5 under 10 | Costochon... with a title of 5 under 10 | Costochondritis/Tietze's Syndrome | Yoga And Pilates fix and this is also a great beginner's exercises before progressing to this new one.
Tietze syndrome is a rare, inflammatory disorder characterized by chest pain and swelling of the cartilage of one or more of the upper ribs (costochondral junction), specifically where the ribs attach to the breastbone (sternum). Onset of pain may be gradual or sudden and may spread to affect the arms and/or shoulders. The exact cause is not known.
Tietze syndrome is characterized by mild to severe localized pain and tenderness in one or more of the upper 5 ribs. The second or third ribs are most often affected. In most people, the cartilage of only one rib is affected and it is usually on the left side of chest wall and could be mistaken for a Heart attack. If you are having severe chest pain with difficulty breathing and has a heart condition, please see a doctor.
A firm, spindle-shaped swelling occurs in the cartilage of the affected rib. An aching, gripping, sharp, dull, or neuralgic pain occurs in this area. Sometimes, the pain may spread to affect the neck, arms and shoulders. Redness (erythema) and warmth of the affected area may be present.
The onset of pain may be gradual or sudden, and can vary in intensity. The pain associated with Tietze syndrome may worsen due to sneezing, coughing, or strenuous activity or exercise. The pain usually subsides after several weeks or months, but the swelling may persist. It is an inflammation of the junctions where the upper ribs join with the cartilage that holds them to the breastbone, or sternum. The condition causes localized chest pain that you can reproduce by pushing on the cartilage in the front of your ribcage. Creased activity involving the arms. Tietze syndrome is a rare musculoskeletal disease that can be painful.
Chest Pain and tightness Yoga Stretching Exercises For Costochondritis Fix utilizing a bolster or rolled towel in the end.
Proper Deep breathing is crucial to expand the chest wall and intercostal muscles. Using a bolster, foam roller, and any rounded object that could be place on your thoracic area will also help relieve the tension in the area due to Poor posture that causes more inflammation on your chest wall
1. The first exercise is butterfly or cross legged position in sitting stretching with trunk rotation away from the syndrome
2. The second exercise is mermaid stretch with trunk rotation and side flexion away from the syndrome
3. The third exercise is hamstring stretching in long sitting
4. The fourth one is thoracic spine extension utilizing a bolster in horizontal position
5. The 5th one is lying on the Bolster again but this time in vertical position and gently separate arms apart to have a great chest muscle stretch at the same time deep myofascial release on the thoracic spine.
#Tietze'ssyndrome #costochondritis #yogaforcostochondritis #chestpainandtightness
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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.
This is a great tool for any beginners and could try this as well to help ease chest tightness and pain brought about the inflammation of your costochondral junction and this other video from last year czcams.com/video/p7sdXwfaha0/video.html , Until next time Pilates and Yoga Lovers! leave a comment below for any future exercise videos or concerns, especially during this difficult times of social distancing.
She never answered??
I did these stretchs for 2 weeks once per day and i'm in the third week and 90% of the pain has gone, so i think if i go on with this routine i'll be 100% recovered soon, so thank you so much!
Nice I'm trying for the same thing. Hoping for the same result 😊
@@ladyindigo3672what's up any result u seen😊
Thank you Annie for fixing my sternum pain once and for all! I did this routine twice a day for a week or so then went on to once a day. It quickly resolved. I think the deep breathing with the twists and stretches is what really did it. I had this pain off and on for a couple of years. I have been without it now for about 9 months thanks to you! I appreciate you!
I did not realize how tight my chest and ribcage was until I TOOK A DEEP BREATHE and actually felt air in my lungs. Thank you
Thank you for this video. It was extremely overwhelming just emotionally in realizing how much the pain has lowered my quality of life. I feel your exercises helping me without making it extremely painful.
I’ve been suffering for years with this, I’ve only just come aware of the diagnosis and for years I thought I was near death - I always had this fear I’d die young and really this was giving me debilitating effects on my well being.
I’m so relieved to finally get some idea of what’s happening for my body. In addition I must say the last stretch really highlighted this must be the condition that’s impacting me - my left side was soo tight compared to my right side.
Thanks for putting this together Annie 😊🎄
Instant relief! Thank you so much!
Thank you so much, Annie. This was absolutely wonderful and has helped my pain tremendously. God bless you!
Thank you instant relief with the basic concept.
love your yoga videos keep up the good work 😍🧘🏻♀️
Pure Moroccan thanks my beautiful friend 🙏❤️
Wow got almost a decade so much problems with this, i love kickboxing but it just created more tightness around my ribcage and especially shoulderblade at one side. Through the years it slowly got a little bit better and more flexible but these excersises just hit all the right spots for me. What a life saver! Thank you so much!
This is an ingenious amazing relief! Thanks Annie you are wonderful
Blessings and you are very welcome Maureen 🙏❤️
I usually don't comment on videos but honestly this routine is doing wonders, I've been walking around with chest pain / rhomboid pain for several months and even though I stopped working out completely to let it heal, it didn't get better; but I just followed along this video and I already feel a great alleviation after just one session. I will be doing this daily from now on !
I want to thank you from the bottom of my heart for sharing this with us. I was diagnosed with costocondritis about 2 years now went to ER twice and was treated with pain killers after a couple of weeks it came back on due to lifting grocery bags and doing normal house chores. I almost give up on life I thought I had to live with this pain for the rest of my life. Until I went to the ER one last time where I met a different doctor he said no I'm not giving u any tablets go home and do some stretches. I swear I had wanted to burst into tears because no one was willing to help me. However I realized I had no choice so I searched and found this video. This video that changed my life I did these stretches for three months now and it's like a miracle. Thank you so much I did it twice daily and as the pain decreased once daily and now twice a week. Thank you again
Wow amazing transformation , keep performing these and try to progress as well with my other exercises to keep it at bay . I will be re-opening my class soon link on the description if you need and extra hand and support
Do you still have it?
Thank you so much for creating and posting this video :)
thank you ate annie for this. i just did it once and i will be doing this every day now. thank you.
Awesome video! This is exactly what I was looking for! thank you :)
That’s great ! Keep me posted on your progress
That was great. Thoroughly enjoyed it. Very relaxing voice and demeanor. Thanks!
Thank you and you are very welcome 🙏
Miss Annie THANK YOU SO MUCH FOR THIS WONDERFUL VIDEO & ALL YOUR OTHER VIDEOS TOO!! I CAN'T WAIT TO WATCH THEM ALL!!
Awe thanks so much Marci let me know How you progress keep me posted
I am so thankful for your work!!!! Thank you for speaking to those issues I have had.
you are very welcome, welcome to my channel.
hi dear annie!!! thank you for this!!! you stay safe, dear. sending lots of love and positivity. xx!
Ann Tomada thanks Ann ! Be safe and be well my friend 🙏😘
Thank-you so much for this video!! It was a lifesaver.
Awe thats great Melissa and you are Very Welcome
Thank you, its now apart of my daily routine to healed!
As a runner who is training for a marathon, these foam rollers czcams.com/users/postUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!
Love this!! Thank you so much, totally opened my chest and back and helped with my shoulder issues.
Oh wow, thanks for the feedback Jane, let me know if there is any video request you will need in the near future.
Thankyou so much for this nice video. this helps a lot for me!
You are Very Welcome
ive been struggling with a pain in my right chest for two days. This video helped me so much. Such a calming and healing stretch. Thank you :)
Your way of helping PPL is awesome.
What u hv told, really working for this problem.
God bless you..nd ur family.
This is a great video! I have chest wall pain and I've done this routine twice so far. So far so good!
So good to my chest Annie Thank you!
You're so welcome!
WOW this helped my costo symptoms so much and just tried it once. Will try this every morning!
In my profession I spend a lot of time slightly bent forward. Been struggling with costochondritis for weeks now. Until I bumped into this video. What a relieve bringer this is! Thank you Annie :)
Thank u very much for this. I ve been in pains n this really helped
Thanks Annie Very useful video
You are Very Welcome ! I have a gentle progression with the Ball and elastic band you could Try . It is in my playlist for costchondritis . Blessings ans Best of health 🙏❤️
This was very helpful 🤍 thank you so much
you are very welcome, glad you found this very helpful, let me know if there is any workout routine you would like me to address. Blessings.
This has really been helpful. Thank you
Awe you are very welcome 🙏
Excellent thank you 🙂🙌
awe thank you and you are very welcome
Hi Annie, thank you for this video, this is not only help me with costochondritis but also my phlegm in my lungs on my left chest is also getting eased, I can cough it out, especially my GERD also because sometimes it was very painful on my chest n the heartburn also, so I try to practice 2 days then stop 2 days and start again 2 days. Now not as painful as before.. Thank you🥰
I love it thank you for this verios
I am actually feeling better! thank you!!
thats great news
This is just what I needed!
Thats great
How are you now?
Thanks for the video
welcome!
Wow thank you for this video. These stretches were amazing. Really praying it helps me with the pain.
Yes keep doing it I have a lot of patients and testimonies from my viewers who got better minimum of 3 days to maximum of 3 months
@@AnniePilatesPhysicalTherapist thankyou so much maam
I woke up unable to breathe properly due to sharp pain in my chest. So far this video has completely removed that pain. Thank you.
Amazing
Thank u so much for this video
Most welcome 😊
Hi mam where are you frm.
Hw is ur pain now.
Am frm Bangalore. Suffering frm this pain.
It amazes me all the things yoga can fix. I signed up a few weeks go and did a basic course so far. Since they all closed now I will watch your videos even more.
Colorado Fisher thanks Aj! Hope this will help your workout routine with the social isolation for the pandemic . Best of health 🙏❤️
i had been dealing with excruciating chest pains in the evening and could barely sleep. From day one when I started doing these exercises the pain reduced significantly and I could sleep through the night. It's been a week of these exercises and the stabbing pains I would get in my chest shooting down my left arm are gone. Thank you!
your awesome thanks for the healing
Thats great you are Very Welcome 💚🙏
THANK YOU! I WAS IN SO MUCH PAIN AND YOUR VIDEOS REALLY HELPED ME :)
You are Very Welcome ! Glad to be of Help
@@AnniePilatesPhysicalTherapist ❤️❤️
I am so glad I have found your channel. Your chest and shoulder exercises have really helped loosen my muscles. I have been a typist all my life and have very tight shoulders and forward neck. In just the past week, my posture and flexibility have improved.
Thats great News ! Keep UP the amazing work ! Keep me poses Carole
I was diagnosed with costochondritis for 4months now. I will try my best to try this. I hope this helps. Thanks miss annie❤
This is amazing! Has significantly reduced my pain.
That’s great news keep up the great work
MAM YOU LITERALLY JUST SAVED ME THOUSANDS!!!! I WAS SO AFRAID!!!! I am only 30 and thought I was having a heart attack!!!! I just slept wrong lol and the pain stopped after the 3rd stretch!!! I love you! May GOD supernaturally bless u forever!!!
Felt the pain for almost two years, when I moved up the shoulders, Now I just did one session and It's gone like 80%
Just Wow. Thank you and blessings from me.
Wow Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
My first CZcams comment, just want to say Thank you! This exercise is magical for me
I can’t twist much but been in pain for three months. Doctors offer no solution. I am willing to try this and thank you for posting!!
I run now over 3 years with Costocondritis ( tietze Syndrom ) , gave a lot of money for some stuff nothing helps me , since I see your workout ,even after the first try i feels so much better , thank you dear lady 💓
you are very welcome, i am opening my back master class to help you further your progress where i can guide you with zoom meeting calls to make sure you are doing the exercises correctly. www.backmasterclass.com/authority-videos1593164698892 watch these series to learn more about my program.
How are you feeling now? How is the costo?
I m also suffering this pain since 1 year
How do you fill now ?
What i can should to do ?
Breathing start at 3:27mins. Thank you for the video. Would be great if there weren't multiple ads throughout the video.
Great video! I've been dealing with costo for about 6 months now. This stretch helped a lot.
that is great news Dillon, keep me posted on how is your progress.
I bin dealing with chest pain for 5 months in n out the hospital thinkin sumthing is wrong n ever I go they was nothing wrong with until I check out this feel I feel so great ❤❤
Dear Annie
I have hopes after this video
I had severe core and paraspinal tightness
And this helps a lot specially the 90 90
Lots of love from India
You are an angel, thank you
i don't know what's the problem on my chest , but this helps a lot instantly ,thank you so much❤️
Thanks
thank you so much, i really hope my chest improves.
Keep me posted and you are Very Welcome 🙏❤️
Thanks for the chest exercise, I feel better and relief in my chest 😊. But the audio was a bit low, so I couldn't really hear some things properly, until I looked to see what you were doing. Nice video ☺️
Hey Annie. Great video as always. I suffer with stiff chest muscles as well as intercostal muscle aches because of my poor posture, so this could be great for me. I need to get me a bolster. Sorry I haven't been around so often, but I'm snowed under with commissions at the moment. I assure you I always watch and will be using some of your videos a lot in the future. I hope this finds you well 🙂🙂🙂
How are you feeling now?
Wow !! I have been dealing with chest pain for 8 months now. I just tried these stretches and helped me out so much! Thank you 🥺🙏🏽
That’s great 😃
I just now realised I have issues with a tight ribcage and doing these exercises I could really feel how stiff I was! Thanks a lot for this content
It's really helpful for me sister.i had kidney transplant surgery 3months before and last one month iam struggled with costocontrotis pain.iam really impressed about you.Because I spent lots of money for this pain but couldn't get cured.no doctors or physiotherapist explained like u and teach therapy like u.i loved ur teaching very much.thank u sister
You are Very Welcome 🙏🥰
Ohh....may may God....this is ma first time of doing this yoga.am having the chest pain for three months.and am hopping to be well.good job mama.bless
my favorite part was the mermaid twist with deep breathing. I’m going to do that every day. Thank you!! :)✨
Thats great let me know How you feel after .
Thank you so much I was feeling so much pressure in my back/chest area & as I followed along so many releasing burps came up & I feel a million times better🙏🏼💜
You are very welcome glad you are feeling so much better keep up the amazing work
Wow shukran
Thank you mam
Welcome 🙏
This helped me sooooo much!!! Thankyouuu....lots of love from India 🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳
🙏🥰👍
Thank you so much I’ve been in pain for 2 months today is day 2 and I’m feeling relived I have a 1 year old so holding him is hard
Hello! Thank you so much for this video.After years I’m able to sleep on my back again. My Costo was causing me so much discomfort while laying in a bed, that I had to sleep on right side all the time which was even making it worse. So much relief after doing these stretches. Thank you
Wow that is definitely amazing news, a life saving exercise routine!! keep me posted on how is your current progress. Hope is well and best of health.
It was so relaxing I feel better now
That’s great news
Been very helpful. Not giving up. Doing this everyday!
Amazing! let me know how it goes .
Thank you so much for this, I can feel a marked difference with the costochondritis.
Thats great to know ! Keep UP the great work
Jason I just tried this tonight. Can I expect to be a bit sore starting out? Thanks!
I wasn't very sore afterwards at all.
Hi Annie, thank you so much for posting this! Will doing these stretches also help with acid reflux? I feel like some of these stretches might irrate my gerd but I am not certain. Would you recommending doing the long sitting hamstring stretch for someone with gerd/acid reflux? I ask only because I don't want to put any pressure on my admonial area. I am not sure about the connection between costo and gerd but I feel like there is one. I have recently also purchased the backpod and have been using it for a few days. Is the backpod something you would recommend?
You are Welcome . If you have GERD then anything that Requires Extension with the bolster on your thoracic spine could some How irritate due to gravity and positioning. There is a Little but correlation due to guuarding on your chest whenever you have an Episode of GERD that results to tightness of your chest and intercostal muscles . My recommendation is to make Sure not to drink a lot of water or not to eat before this yoga sequence .
Thank you very much for this video!! I think I have had this condition for 7 months plus,but the pain got really worse the last 3 months and then was diagnosed after doing all the tests! I have been on anti inflammatory and pain medication for 2 months without relief and injection every week. Started your exercises 5 days back,doing it everyday and CBD oil and I have had the most relief and the least pain I have had in months so from the bottom of my heart thank you!!!!
Thats great News definitely that is something !!! It happens a lot
You the best....😀
awe thank you
Love from India...You have done it very nicely...Now I am your regular student from today☺️
Thank you 🥰🙏
Thanks, opes I'll be okay, I wanna try this daily.
that is great news, let me know how is your progress., keep me posted Noel.
Wow i have been suffering from costochondritis from 6 months and with the help of your stretches it's almost gone
thank you so much
Are you healed up yet?
Superb!but is it recommended for those who have partly recovered from a stroke and having spine problems and having tightness around the belly?
I can breathe better now thank u ❤
Holy crap thank you
Welcome
Hi, can you tell me does the pain get worse before it will get better doing these exercises. I have done the video 3 out of 4 days and now I am in a lot of pain. It was fine when actually doing them though and straight after I felt good and that my chest and upper back felt more open.
Any advice you have would be great thanks!
Thank you Annie!!! For the last month I have been following this video every day for my Costochondritis and it has been so helpful. With my physiotherapist's office closing as part of the lockdown, I have been so grateful for your channel. You are helping give me a bit of peace of mind and comfort during these crazy times!
Quick question - At 19:04 when you rise up from the horizontal plank, is that just like a little sit-up to fire up your core, or is there another purpose? Also, should we do this one or two times?
Thank you again!!
-Tess
Tess Allen that is a great question Tess. , yes you could slowly progress to 10 Repetitions for the 19:04 part to engage your core as the next progression because your core muscles Will Help support your spine . I Will do a Pilates and Yoga fusion progression for this diagnosis soon to challenge more and improve your overall health a 30 minute video to maintain and fix your costochondritis as your progress more and to Add on this program so stay tuned sometime next week. Thanks for trying and tuning in and hope the Best of health during this tough Times of not being able to Go to your physical therapist . Glad to be of Help and you are Very Welcome . 🙏❤️
One day I was sitting watching tv, hunched over. As I straighten up I felt a pain radiating from my back to my chest. So painful, the doctor finally said it was Costochondritis, it hurt just to touch my sternum. On & off the pain lasted for yrs, I went to the ER & agin doc said is costo & told me to practice good posture. It’s been like 12 yrs on & off but recently after using garden sheers the tightness & pain return with a vengeance omg. My sternum is sooo sore. Pain between my & under my breast (my ribs), my collarbone on the left & worst of all muscle spasms that scared the mess outta me. I just tried these stretches, painful but some relief. I’ll keep doing this, thank you
Welcome keep up the good work be patient on your body m
You are awesome no doubt
thank you so much
She’s good!
Thank you
Thank you so much ! Just did it and I feel so much better . How often can I do this ?
At least 3 times a week then slowly progress to 5 until your can do it daily
Thank u so much will this exercise reduce sternum pain which is caused sometimes due to side sleeping position?
That’s great 😃
Thank You soo much Lady Annie. I've been experiencing soo much pain on my chest because of costrocondritis and after doing this yoga stretch for 3 weeks it helped me a lot . It improved my health 😊💖 GodBless you.
blessings to you , glad that you are feeling so much better and you are very welcome
How are you feeling now, Ms Friday? :)
@@AmbersSweatyChoker i'm perfectly fine . after doing this stretching and some rest and drinking tea for anti inflammatories 😊 the pain is gone. But sometimes if flares up if i stop stretching .
@@haycamorato3294 That is great news! you can also further improve you overall health, join my 30 day beginner friendly Pilates and Yoga so you won;'t get anymore flare ups by strengthening you core muscles as well to help support your chest.
Hi Anna, actually I did this exercises alsonfor my gastric problem. Everytime I feel my stomach bloated and chest like full of gas, i do this therapy and it works well. Thanks
But my question, everytime i did the trunk twisted towards or the streching I cough lots... But it really realising for me.. May I know why these movement sometime makes me cough