Thoracic Spine Mobility Exercises That Actually Works

Hello, today I want to show you four exercises that I’ve packed into a mini-routine to improve mobility in the thoracic spine.

If you want to improve the mobility of the upper part of your spine or simply looking for a few exercises to loosen up your back after prolonged sitting, these exercises will help you achieve that.

Watch the video of all exercises.

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The first exercise is actually mobilizing the vertebrae in the posterior-anterior direction using a foam roller.

Perform this exercise by lying on your back and placing the foam roller under your thoracic spine.

From that position, engage your core muscles and lean your body weight onto the foam roller.

Gently press your back downwards and repeat this movement five times.

Then, move the foam roller to the adjacent thoracic vertebra and repeat the same procedure.

This mobilization will help you improve the mobility of the thoracic spine.

Continue With Stretches for Thoracic Extension

One of the best ways to improve thoracic extension is with the help of a foam roller.

Assume the child’s pose with the side of your wrist resting on the foam roller.

From this position, reach your arms forward while trying to touch the floor with your buttocks. Hold this position for 30 seconds.

After that, continue with stretching the latissimus dorsi, the largest back muscle, which, if tight, contributes to internal rotation of the shoulders and rounded shoulders posture.

From a kneeling position, place your elbows on a box or chair. Separate your knees for better balance during the stretch. Take a deep breath and on exhale, push your chest towards the floor. Hold this position for 30 seconds.

Thoracic Rotation and Flexion

Once you’ve completed the above exercises, do the following:

Sit on a chair or box and place a foam roller between your knees.

Hold a bar behind your back with both hands.

From this position, rotate your back to one side ten times.

Then, add lateral bending of the torso at the end of this movement and repeat it ten more times.

Takeaway

Remember that two movements are crucial for thoracic spine mobility, extension, and rotation.

Strong back muscles such as the latissimus dorsi can negatively affect back posture, leading to rounded shoulders.

Stretching and mobility exercises are an excellent way to move your back after prolonged sitting.

Author

My name is Trivo. I'm a physiotherapist and I enjoy exercising, learning new stuff in physio and fitness world, and sharing my knowledge and point of view in this field.

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