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.
Stretching exercises, walking, and swimming are the best exercises for Tietze's Syndrome
1. Pectoral Muscle Stretch
- Stand in a doorway or with the right side of the body facing a wall.
- Bend the right arm at a 90-degree angle with your forearm resting on the wall and your elbow at shoulder height.
- Inhale and exhale as your body leans forward a bit to stretch the chest muscles.
- Hold for 30 seconds and return to the original position.
- Repeat on the other side.
Change angle positions to stretch various chest muscles by lowering or raising the elbow to the height of the shoulder. You can also use an exercise stability ball in place of a wall.
2. Exercise Stability Ball Stretch
- With an exercise stability ball, kneel on the floor with the ball to the left side of your body.
- Place the forearm of your left arm against the ball and lean downward slightly to stretch the chest muscles. The arm should remain in the same 90-degree angle position.
- Repeat on the right side.
You can also use the exercise stability ball to perform the pectoral muscle stretch in a reclining position by sitting on the ball and rolling until your back is resting on the ball.
Your legs should be bent at a 90-degree angle at the knees. Drop your arms to their sides to open the chest even wider and stretch the pectoral muscles. Roll the ball back and forth in same spot while breathing normally.
A foam roller may be used for tense or tightened muscles. Allow the back to curve on the foam roller to stretch the chest muscles. Here is a great video on how to use a Foam Roller for open up and stretch the body. https://www.facebook.com/healingthroughmovement1/videos/2043744675837856/