Hello Pilates and Yoga Lovers What is Costochondritis or Tietz's syndrome ? this is the Yoga based treatment plan stretching exercises for Costochondritis Fix!! [ Ссылка ]
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I made a video last year [ Ссылка ] 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.

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