Thoracic Spine Mobility Exercises

Thoracic Spine mobility Exercises

In this video I share with you a series of exercises for improving your thoracic spine mobility. Research has been shown reduced thoracic mobility in individuals who spend more than 7 hours/day sitting and active less than150 min/week of physical activity.

Kneeling Thoracic Rotation

This drill is to help improve thoracic mobility, specifically thoracic rotation. Begin in a half kneeling position with near the wall.
This will help keep your pelvis and lumbar spine fixed and reduce your ability to compensate. While keeping the knee close to the wall rotate your head and shoulders.
The goal here is to eventually allow both arms to lay against the wall . Exhale as you rotate further into this stretch.

Kneeling Thoracic Rotation

Get into a quadruped position with the knees under the hips and the hands under the shoulders. Place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.
Begin to rotate leading with the eyes, head and shoulder as far as possible. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible.

Modified Thoracic Rotation

Get into a child-pose position and place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.
Begin to rotate leading with the eyes, head and shoulder as far as possible. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible.

Cat Camel

Get onto your hands and knees, with your knees spaced hip-width apart and your hands directly beneath your shoulders. Tighten your abdominal muscles and arch your spine upward toward the ceiling. Hold the position for at least 10 seconds, then slowly relax your back. Allow your stomach to fall toward the floor, bring your shoulders together and stretch your back downwards into a swayback position.

Foam Roller Extension

Put the foam roller under your upper back / thoracic spine. Cross one leg and keep the other feet flat on the ground. Place one hands behind your head and pull your elbows back and rotate as far as you feel comfortable. Let your head fall to the floor and try to wrap yourself around the foam roller, extending the thoracic spine over the roller. Roll, slowly up and down the vertebrae (do not roll the neck or lower back, focussing solely on the thoracic spine).

Side Lying Thoracic Rotation

Lie on the right side of your body , bring your palms together and extend your arms in front of your chest. Bend your left knee and hip to about 90 degrees and extend your right leg away from you. Put a foam roller beneath your left knee and press your knee against it. Rotate your torso to your left, bringing your left shoulder and hand to the floor, and reach upward in front of your chest with your right hand As you reach up, keep your right shoulder blade on the floor.

📚 References:

Wilkes et al. (2017): https://pubmed.ncbi.nlm.nih.gov/27494342/
Barrett et al. /2016): https://pubmed.ncbi.nlm.nih.gov/27475532/
Heneghan et al. (2018): https://pubmed.ncbi.nlm.nih.gov/29730619/
Cho et al. (2017): https://pubmed.ncbi.nlm.nih.gov/29233164/
Joshi et al. (2019):https://pubmed.ncbi.nlm.nih.gov/31154701/

Follow me

Visit my Website: https://www.dublinsportsinjuryclinic.com
Like us on Facebook: https://www.facebook.com/dublinphysicaltherapy
Follow on Instagram: https://www.instagram.com/dublin_sports_injury_clinic/
Follow on Twitter: https://twitter.com/physio_bob?s=03

Tags:

Thoracic Mobility Exercises
Best Thoracic exercises
thoracic spine pain
thoracic spine mobility
TSpine
Thoracic spine injury

how to improve your thoracic mobility-relief neck pain and upper back pain

#thocaricmobility #thoracicpain #neckpain #stiffneck #stiffupperback
#backpain #Soreback #Lowerbackpain #Sciatica #backpainrehabilitation
#Stiffback #Degenerativediscdiseases #goodposture #strongposture #kyphoticposture #imporveposture #upperbackpain #neckpain #upperbackpain #thoracicspine #thoracicrotation