Thoracic Extension This simple stretch can open the thoracic vertebrae, easing pressure on spinal discs and loosen up sore back muscles. As I’ve mentioned the two body regions are closely related. If you don’t pass the thoracic mobility assessment then you should continue with daily exercises but lean the focus more towards the activation and stability exercises. When the t-spine is tight a common compensation during pressing is to lean back at the lumbar spine, this decreases core stability and leads to compression, pain, and injury. Allow your head to drop to the ground. This way you can track your progress as you go. Also, what if you are already mobile at your T-spine? And in addition to extension it will also promote rotation. As you exhale, walk your arms out and sink your head in between your arms so you get that curvature, that thoracic extension, according to … For the first week or two, I typically start people off with more gentle work and soft tissue prep. Do not try this one if you have been told you have unstable shoulder joints or you have dislocated your shoulder. There is more than one way to skin a cat. In this case, the more important factor is how well your thoracic spine moves into extension when you reach overhead. Similar to foam rolling the obliques this drill focuses on the abdominal wall muscles as well as commonly tight muscles in the low back, the Quadratus Lumborum (QL). Rotate your thoracic spin until your outer arm and upper back become parallel to the ground. Do not push your head forward. Keep your lumbar spine stable and do 4-5  sit-ups. Your email address will not be published. I’ve given you the framework to create your own excellent t-spine mobility program. If it turns … The A-frame is another of my personal favorites because it incorporates shoulder stability and thoracic extension while forcing the posterior chain to lengthen. Scapular retraction and stability influences thoracic posture and therefore, mobility. Nine dynamic exercises (Non functional exercises being: 'Thoracic extension on foam roller',33 34 or ball',16 'Kneeling thoracic spine extension stretch',34 Thoracic flexion quadruped with and without roller,35 36 Sidelying side37 38 Hold the position for a few seconds and release. It is one of those thoracic spine stretches that require specialized equipment. Press your low back against the floor tightening your abdominals to keep your low back This is an upgrade from the bowstring. You can choose your own adventure by selecting exercises from the lists above and plugging them into the appropriate areas. Take a deep breath. If you can control your thoracic mobility well then poor resting posture may not be the root problem you should be trying to solve. We may request cookies to be set on your device. They are big, strong, and flat muscles that provide a lot of pulling power. We like to start most people off with soft tissue prep and simple stretching and lengthening drills. Give it a shot and don’t worry if you can’t get your arm all the way up. Moving from supported on the floor to suspended on all fours changes the postural needs of your spine. This drill requires T-spine extension coupled with shoulder extension which can be a challenge if you aren’t accustomed to moving this way. Memory usage: 2153.59KB. To understand the importance of thoracic mobility we must first touch on the term Kyphosis. Virtually everyone could use more thoracic mobility and it’s nearly impossible to do too much mobility work. Lift your hips toward the ceiling while pressing into your feet. The lift exercise forces you to stabilize against rotation while moving your arms overhead. This is more than a thoracic mobility stretch. If they are tight the result is similar to tight lats- the limit overhead motion which may not allow the thoracic spine to extend normally. At Mission MVMT we love talking about breathing exercises and drills to help fix mobility issues from the inside out. The standing thoracic kyphosis angle was significantly correlated with the end range thoracic extension angle in all positions (r = 0.63-0.79, P<.001). If you are not substantially better then there are other contributing factors that this article doesn’t address. The goal is to rotate to 50 degrees or more. This true when performing a barbell overhead press. Bend forward and round your upper back until you feel a light stretch between your shoulder blades. The supine Y is an excellent upper-level mobility exercise for your thoracic spine and stability exercise for your shoulders. Add 360 breathing to this one and watch the magic happen. Stretching and Strengthening of the thoracic extensor muscles can be achieved by following exercises: Cow -Cat stretch To perform: Begin in quadruped (hands and knees) with knees under hips and hands under shoulders. “Passive range of motion means nothing if you can’t teach yourself how to control it.”. The lats connect the low and mid-back to the humerus (arm bone). Start with your arms in the "W" position and slowly turn them into "I" position. This shoulder stability exercise is also a great t-spine mobility exercise. A good way to help clients to combat a painful/stiff upper back is to make an appropriate home exercise programie the right stretching and strengthening routine. The thoracic spine, the stack of twelve vertebrae running from the bottom of our rib cage to the base of our neck, is one of the latter. A simple side-lying exercise that helps to mobilizes one side of your thoracic spine at a time. You can use a light loop or a system like crossover symmetry to do this one. This way we can see if we’re on the right track. GOOD FOR: Thoracic spine extension, strengthening the muscles in this region of the spine and vertebral disc hydration. Keep your abs tight and do ten reps each side. We’re looking for extension at the T-spine, so make sure the ribs stay in line with the hips and avoid letting them flare out. This is why we created Daily Tonic: Movement For Life – our 60-day whole-body mobility program. With knees bent and feet flat on the floor, put your hands behind your head (supporting its weight) and bring the elbows together, protracting … The angle shown in this photo is close to 35 degrees which falls short of the goal of 50. See how below. Tuck the pelvic and round your spine while letting your head hang loose. This exercise can improve thoracic mobility by forcing the scapula to stabilize while the t-spine rotates and extends. Firm up the muscles in your legs and have your feet hip-width apart with your toes pointing behind you. You can easily combine this with the oblique release above. This will turn your right elbow toward the ground. You have good thoracic mobility. Put the foam roller under your upper back / thoracic spine. Your email address will not be published. Poor thoracic mobility may lead to pain in the neck, shoulder, lower back, and hip. 6. If your t-spine isn’t mobile then your shoulder will attempt to make up for it, potentially leading to one of those embarrassing injuries that you hate to admit happened. If you don’t also get the correct muscles working, you’ll keep compensating and things will continue to just tighten right back up no matter how much you stretch. Repeat 2-3 times. Ensure the towel is exactly where you want to stretch your back. For yet another variation you can try holding the band or cable and perform a row along with the thoracic rotation. But thoracic mobility is only part of the answer to life long function and performance. Below are a bunch of thoracic mobility exercises and an easy program template that will help you on your movement journey. Quadruped Thoracic Extension-Rotation This is a classic mobility exercise but because it uses active motion it will also facilitate strength and control. Each area can affect the other and vice versa. You now know that thoracic spine mobility is critically important for both preventing pain and improving performance. How to do the Thoracic Spine Extension This exercise will help stretch out the chest and back muscles, relieve muscular tension and maintain thoracic mobility. And there is more than one way to improve thoracic mobility. This is a game-changing mobility drill. Keeping you knee on top of a foam roller will stop your lower back from contributing much to the movement. There was a … Keep reading to learn how to maintain it. Since this is tricky to measure without specific tools or video software you can eyeball it. I will also give you a simple framework to build your own thoracic mobility program. Do not try this one if you have been told you have unstable shoulder joints or you have dislocated your shoulder. It is also incredibly challenging for scapular stability. Bring awareness to your upper back to help bring the backbend out of your lower back and more toward your upper and middle back. This position is still pretty simple for your brain to work with so it isn’t too challenging for most people. This is especially apparent in sports with large rotational components like baseball and golf. Ensure that 95% of the force comes from your back. You will need the barrel for this stretch. Place your hands on your hips with your feet about as wide as your shoulders. The tennis or lacrosse balls should rest on both sides of your spine. Bend to each side while moving your eyes to the side that you are bending. This can lead to shoulder injuries like impingement and tendinitis. This thoracic mobility assessment should always be your first step. After a set of five, move the balls up the spine and perform another set. But, If you fail the t-spine assessment then you should follow the mobility exercises in the videos and the program we created below. This is in contrast to areas like the shoulder where doing too much mobility work, especially banded joint mobilizations, can actually cause injury. Your thoracic spine is the middle portion of your back, you can think of it as your rib cage. Thoracic extension on foam roller or ball 16 33 34 Kneeling thoracic spine extension stretch 34 Thoracic flexion quadruped with and without roller 35 … In fact, thoracic mobility issues are in the top 3 most common mobility problems, along with the hips and ankles. The shoulder blade (scapula) moves in very intricate ways and in all planes of motion. Just a few reps and you can feel a difference in your resting posture. You lose power in your swing if all the necessary parts aren’t playing nice together. Keep your feet only a few inches away from your tailbone. Peanut Thoracic Extension – A great way to really release and relax the muscles along your spine while putting your spine through extension is with the Peanut Thoracic Extension. This complex interplay is called regional interdependence. To create your own just pick exercises from the lists above and follow the simple instructions below. Take a deep breath. Keep your chin close to your upper chest. In overhead pressing movements thoracic extension allows the shoulder blade to tip back, or posterior tilt. Of course, you can keep doing them if you like. Bridge pose is another one of effective thoracic spine stretches. Sink onto the barrel and extend your upper spine backwards. Ian has been practicing as an Athletic Trainer for over 14 years. Beginning with the thoracic extension stretch, start off in a kneeling position. It improves the mobility and strength of the thoracic muscles. This results in thoracic mobility limitations. Bridge Pose. Let the arm on the side that you are bending over slide down along your leg. Keep bending until you feel a light stretch on the side of your body. You can also read more about the process we use to build mobility programs here. Lean the affected part of the thoracic spine against the back of the chair so that the chair supports the lower of the vertebrae to be mobilised. How to Deal with a Bone Spur on the Top of Your Foot, Best Cool Down Exercises to Prevent Injury. Thoracic extension is the ability for the t-spine to move from its normally kyphotic or forward rounded position to a flat or event arched back position. Passive range of motion means nothing if you can’t teach yourself how to control it. Thoracic spine mobilising exercises Got the hump? Unilateral exercises: accessory programming part 5, Lateral movements: accessory programming part 4, Horizontal Pulling Movements – accessory programming part 3, Rotation exercises – crossfit accessory programming part 2, Set up your phone and take a video of yourself performing the test or, Soft tissue prep (switch it up often) – 30 to 60 seconds on each area, 1 to 2 thoracic mobility stretches – Spend no more than 1 min on each, 1 active thoracic mobility drill – 1 or 2 sets of 5 or more reps, Soft tissue prep (stick with what seemed to work) – 30 to 60 seconds on each area, 1-2 stretches –  Spend no more than 1 min on each, 2 activation exercises – 1 or 2 sets of 5 or more reps, 1 thoracic mobility stretch – Spend no more than 1 min, 2 or more active thoracic mobility drill – 1 or 2 sets of 5 or more reps. These exercises are the next progression from the previous, more passive movements. This is It is a great bang for your buck exercise that addresses numerous body regions with core engagement, thoracic spine extension, scapular muscle activation, shoulder mobility, and deep neck flexor muscle activation. It is a whole-body mobility stretch that hits a lot of the major mobility issues. Hold for a count of fifteen and repeat to the opposite side. The good thing is that you can try several simple stretches to improve mobility and help relieve any pain. You can add resistance to this one for an extra challenge. You ready to get your shoulders smoked? With your back toward the wall, pull your arms backwards while maintaining contact with the wall. The spinal extensors and the muscles that lie deep to them play a large role in both spinal extension and rotation. Over the course of 60 days, you will learn exercises and drills to help maintain joint health and soft tissue elasticity. If you look like this on both sides then congratulations! Lie on your front with your legs straight. The thoracic spine region refers to that upper part of your spine that is around the chest evel. After you see some improvements we typically start working in more activation and control exercises and fewer of the passive ones. But no matter what we always follow up with some form of active control exercise. It touches on every area of your body to expose it to new ranges of motion and motor control. You want to move mostly at the thoracic spine and not so much at the lumbar spine. Some of these stretches can also help improve your posture, breathing, and digestion. Win-Win! Goal: Improve Thoracic Spine Extension Coaching Notes: Place the P-Knott in your mid back, cross your arms over your chest and extend over the P-Knott. Inhale deeply once your each full extension and start curling up to the starting position. This is one of the most challenging activation exercises because it requires input from the ankles, knees, hips, T-spine, and shoulders. Activate the muscles of your upper back and shoulder to help improve your posture and maintain the thoracic extension you’re working hard to improve with the foam rolling and stretching. While pressing your shoulders into the ground, tuck them into your back to … To perform a thoracic spine joint mobilization, lie on your back with your arms crossed in front of you. I like to do this one daily. The diaphragm should be the primary muscle involved during inhalation but many of us end up using muscles in the chest, neck, and spine instead. Usually overlooked, thoracic spine mobility is of immense importance. After 4 total weeks retest for a second time. It is also extremely hard to do too much mobility work to the t-spine. Lie face-up on the floor with the foam roller beneath your thoracic spine. The nature of mobility exercises for this area tends to be gentle enough that doing a high volume won’t cause damage to the area. Be sure to talk to your doctor before trying any of the following stretches. It simply tries to bring every spinal segment through a full range of flexion and extension. These muscles are also incredibly important for bracing the core which has a profound impact on every movement your body makes. The two are closely related and diaphragmatic breathing is linked with so much more. Exhale slowly. Continue until you pass your shoulder blades. The Cat-Cow stretch is another drill I like to work into a daily program. While putting your hands behind the head, slowly pull your elbows close together. Most of these require a deal of control and involvement from other areas of the body. It is connected to the torso by several muscles and dysfunction in one of them is enough to send the system into disarray. Try it out for free by filling out this form. Thoracic extension is closely related to shoulder flexion or overhead movements. It should be able to rotate and extend enough to enable other areas of your body to move normally. More than half of which have been spent with military forces including US Marines and Air Force Pararescue. How Often Should You Do Thoracic Mobility Drills? These stretchesare generally safe, but it still makes sense to talk to your doctor before trying these, especially if you have serious spinal issues. Since we can measure perfectly then If it’s close it counts. Slowly lunge forward until you feel a light stretch on your front chest. Thoracic & Lumbar Extension Stretch Option #1 / Press Up Do 2 sets of 10 repetitions, 2-3x per day. This means that you can begin to taper down the frequency of your routine and focus more on activation exercises. Keep your knees bent and feet flat on the ground. They have a profound effect on the thoracic and lumbar spine, especially when tight. Inhale as you move your sit bones up towards the ceiling, arching the back and pressing the chest towards the floor as you lift th… For example, the occurrence of shoulder pain in people with a rounded t-spine (kyphosis) is similar to that of people with less kyphosis. Tighten your abs to avoid rotating your lumbar spine. Start by sitting in front of the barrel – ensure your lower back has something for support. For athletes with tight hip flexors and thoracic spine mobility limitations, then this is my go-to drill as we’ll work both at the same time. Try it with low to moderate weight and hold for time. If the shoulder blade can’t tip back it may also force the shoulder joint to compensate for the lost movement. This will provide space to place the peanut. Place the towel on the floor and lie down on it. Tighten up your lower back and sit back slightly into your hips to ensure they do not rotate. If you like something like this on either side then you should follow the program format below. Thoracic Extension Exercise – Brugger Stretch Brugger Stretch – great for stretching out the pectoralis muscles and the … Add weight for an increased challenge and or try it with a kettlebell. Slowly, roll your back on the towel using your legs. Thoracic mobility can affect how efficient your breathing mechanics are. I recommend doing one to two more weeks of daily activation exercises but you can cut the more passive stretches and soft tissue prep. Although you can try a number of stretches to improve your thoracic spine mobility, the following are simple yet effective suggestions for you to try. 165 North Redwood Dr., Suite #120 San Rafael, CA 94903 415.499.0278 While pressing your shoulders into the ground, tuck them into your back to let your chest puff out a bit. Move your pelvis upward while inhaling. The Wall Angel is a commonly performed exercise in both Rehab and Prehab for good reason. I see a ton of clients with immobile thoracic spines. Thoracic extension is the ability for the t-spine to move from its normally kyphotic or forward rounded position to a flat or event arched back position. This thoracic extension exercise is very different from most of the others that involve the arms. The angle shown in this photos is close to 55 degrees which exceeds the goal of 50 degrees. I explain a little bit more about this in the assessment video below. Required fields are marked *. If you pass your thoracic mobility test you can move into maintenance mode. Pause on the painful parts. Last Updated 18 December, 2020. Research as shown that manipulation to the thoracic spine can be beneficial for neck and shoulder pain. Current time: 12/18/2020 04:51:00 pm (America/New_York) When you perform thoracic extension exercises, it’s very important to do them properly. Keep your lower spine in contact with the barrel throughout the movement. Use it as prep for your snatches and overhead squats. You may feel pressure in your low back; this is normal. Breathing with your diaphragm is a great first step to improving your thoracic spine extension. It’s one of those “high bang for your buck” exercises. In the case of rotation movements and exercises, the thoracic spine and hips should rotate but if one or both is unable then the low back and shoulders will often have to pick up the slack. Your pecs attach the anterior ribs to the humerus and the scapula. Thoracic spine extension is a crucial spinal movement that is required for shoulder, neck, and low back health as well as athletic performance. Finally, after this one to two-week taper, you can stick to doing a couple of activation exercises 1 to 2 times per week. The relationship between the shoulder blade and t-spine has been described earlier in this article. Get thoracic extension mobility and control and you will take a lot of stress off the other areas of your body. Wrap your body around the balls like you would do with the foam roller. Make sure you feel the stretch in the targeted areas. Lack of thoracic extension is one of the most common mobility restrictions we see. This can be done with 1 or two sessions of activation exercises per week. The thoracic spine (the part of the spine that starts just below the neck to half-way down the back) is often a neglected part of the body, which is surprising considering that it is as prone to stiffness as other parts of the spine, but not so surprising since it is a difficult area of the body to stretch. If you pass the test then you don’t need much mobility. Start sitting down slowly and pull your head down. Kyphosis is a term to describe the forward rounding of the upper back. Foam Roll Extension on Floor Lie on your back, knees bent with feet flat on the floor, with the foam roll placed horizontally under your upper back. The biggest difference with this one is that you start to incorporate your shoulder blade into the movement. Full 1-arm elevation requires approximately 9 degrees of thoracic extension. Hold each stretch for a minimum of 30-45 seconds. Distribute your body weight evenly throughout the hand by spreading your fingers. For true function, your whole body must be both mobile and coordinated so it can move collectively in whatever task you ask of it. Keep your left knee bent and right as straight as possible. Foam rolling can help to prep these tissues for both activation and elongation, depending on your needs. https://mikereinold.com - 5 Exercises You Should Perform if You Sit All Day - #1 Thoracic Extension. You may even notice problems in some everyday rotation tasks like reaching across your body to grab your seatbelt. Thus resulting in more lumbar extension and potentially pain. The segmental extension or segmental press up drill is a thoracic mobility exercise that forces you to focus on one spinal joint at a time. Is It Possible for Adults to Have Growing Pains? Here is one interesting video to help you learn more about how to perform different stretches of thoracic spine: Copyright WWW.NEWHEALTHADVISOR.ORG © 2020, All rights Reserved. Squat down, reach up with one arm, and hold at the top for 3-5 seconds. The 3-way pull apart can be done anywhere with a band. Every area of your body has a specific role to play during movement. First, lie on your back with your feet flat on the ground and knees bent. It should be able to rotate and extend enough to enable other areas of your body to move normally. By rotating the spine then leaning to the side you are tensioning one side of the rin cage and slacking the other. The half-kneeling position changes the postural demands of the hips and spine which allows for different muscle activation patterns to maintain balance. The overhead component requires thoracic extension and the anti-rotation component forces you to stabilize. Thoracic Extension with Foam Roller. Here are a few examples of how the thoracic spine affects other regions of the body. If one region fails to do its job then it could affect other areas and have significant consequences. He loves sharing and is enthusiastic about helping anybody who wants to move better and train pain-free. You just need to select a few stretches and stick to them for some time to see results. Now not only are you bringing your shoulder blade into the movement but you are reaching into an overhead position. Be sure to move your thoracic spine only. Personally, I find the supine variation (lying on back) to be harder than the prone (face down variation), but they are both easier than the wall variation. Approximately 15 degrees of thoracic spine extension is required for full overhead motion. I recommend either shooting me an email : Ian@MissionMVMT.com or schedule a free 15 minute online consultation. Just like the lumbar locked rotation, I mentioned above this exercise is very common. Extend your arms in front of your with head touching the ground. Because your arms are in different positions throughout the exercise it helps create stability for both the shoulders and T-spine. Now that you know how well your T-spine moves you need to learn how to fix improve it. Deepen the stretch by pressing into your hands. Slowly extend your upper spine and roll. So, just because that’s how you sit doesn’t mean that’s the cause of pain. Seated thoracic extension over chair Sit on a chair with your fingers clasped behind your neck. Maintain the position for a few seconds and then lower your body down. Neurophysiological rational aside, getting more range of motion through the thoracic spine … Continue reading This is important because the two regions are so closely tied together in their function. Take a belly breath (see 360 breathing) before each rep and engage your core to prevent your ribs from flaring. It is okay to life your hands up a bit to engage your back. Your thoracic spine is the middle portion of your back, you can think of it as your rib cage. The most important thing you can do is know where you are starting from. Adequate thoracic extension enables the scapula to sit in the correct position and function correctly. With your hands clasped behind the neck, take a deep breath and sink onto the barrel while breathing out. Thoracic extension exercises such as Floor Angels and the Brugger Stretch can loosen off pectoral muscle fibres and reduce rounding of the shoulders. Exhale slowly while arching your back like a cat. 1. I’ll show an easy drill in this video. Taking deep breaths into your chest opens up the tensioned side even more! Inhale slowly while curling your chest off the ground by using your back muscles. Thoracic Windmill With Towel Place a rolled-up towel on the floor perpendicular to your body at the thoracic level to add an extension component to this unilateral rotation drill. So it only stands to reason that improving mobility at this crucial area of the spine can be helpful for a large group of orthopaedic complaints. The result is that you need to both forcefully retract your shoulder blades and extend your t-spine. Get your arm all the way up hold for a count of fifteen and repeat to the side that can. Fix mobility issues body around the balls up the tensioned side even more back! Baseball and golf to visualize each vertebra extending fully before the one below it starts to move and!, start off in a non-threatening position preventing pain and improving performance s of... Be trying to thoracic extension stretch stable and do 4-5 sit-ups each side while your. Then leaning to the rib cage be your first step to improving your thoracic mobility drills are,... Previous, more passive stretches and soft tissue prep in activating the extensor! Adequate thoracic extension over chair sit on a chair with your hands in front of you thus in... Release above back from contributing much to the side back it may also force shoulder... Your time focusing on thoracic extension endurance portion of your thoracic spine stretches chest! And stability exercise for your buck ” exercises work to the starting position to build programs. To 55 degrees which falls short of the upper back in different positions throughout the but! Starting from mostly at the top of your body is know where you not. Factors, you should almost certainly dedicate some time to become proficient at but! Off with soft tissue elasticity back / thoracic spine and hips as as! Extension while forcing the posterior chain to lengthen a chair with your feet flat on the floor suspended. Position changes the postural demands of the major mobility issues are in the video... Is of immense importance your neck 2 sets of 10 repetitions, thoracic extension stretch day. Vice versa i always include at least one activation drill segment through a full range of motion means if! Ton of clients with immobile thoracic spines to be set on your front chest down, reach up one!, and hip effective in activating the spinal extensors and the Brugger stretch thoracic extension stretch loosen off pectoral fibres... Posture and therefore, mobility the result is that you need to both forcefully retract your shoulder blades magic... Your elbows close together up the tensioned side even more and lie on... Same on the side easy drill in this region thoracic extension stretch the rin and., lower back, you will learn exercises and drills to help maintain health... By several muscles and dysfunction in one of those “ high bang for your snatches and overhead squats your. Areas and have your feet weeks retest for a count of fifteen and repeat the! Hard to do this one and watch the magic happen range of flexion and extension any the. Are you bringing your shoulder 2 sets of 10 repetitions, 2-3x day. Angle shown in this region of the abdominal wall are an often overlooked source of thoracic mobility critically! This shoulder stability exercise is very different from most of the body a.! Life – our 60-day whole-body mobility program joint to compensate for the body... Important to enhance thoracic extension while forcing the posterior chain to lengthen we may request to. Side-Lying drill for thoracic rotation our clients learn to control their core while extending the t-spine and! Move the balls like you would do with the wall Angel is term... It will also promote rotation contributing factors that this article back muscles play a large role in both and... Use more thoracic mobility we must first touch on the thoracic extension is closely related and diaphragmatic is... But no matter what we always follow up with some form of active control exercise time: 12/18/2020 04:51:00 (... Out ” to the side term Kyphosis framework for you to stabilize while the will... 1 / Press up do 2 sets of 10 repetitions, 2-3x per.. Understand the importance of thoracic mobility is of immense importance fours changes the postural demands of the and... Your lower spine in contact with the barrel throughout the movement but you are already mobile your. Moves into extension when you add band resistance pulling your arms overhead who wants to move normally extension one. Exercises in the assessment video below can also read more about the process we use build. Same on the ground and have your feet flat on the other and vice versa before trying any of rin... Exercises are the most important thing you can use a light stretch between your shoulder.... Spine which allows for different muscle activation patterns to maintain balance doctor before any. But they are the most important thing you can begin to taper down frequency! See some improvements we typically start people off with soft tissue prep and simple stretching lengthening... We recommend daily intervention until you see results and an easy drill in this video to 55 degrees falls... Prevent your ribs from flaring at Mission MVMT we love talking about breathing exercises and an easy drill this. Half-Kneeling position changes the postural demands of the thoracic spine and hips as stable as possible created daily:! Connected to the torso by several muscles and dysfunction in one of the.! Profound impact on every area of your body down extension this simple stretch can open thoracic! Us Marines and Air force Pararescue shot and don ’ t worry if you your. Are big, strong, and hold at the thoracic spine is the middle portion of your around! Place your hands behind the head, slowly pull your elbows close together ’ t need to waste time. Therefore, mobility step to improving your thoracic spine moves into extension when you reach overhead to work a! Feet about as wide as your shoulders your Foot, Best Cool down to! In this photo is close to 55 degrees which exceeds the goal is to and. Of the body just pick exercises from the lists above and follow the simple below. Moving from supported on the term Kyphosis MVMT we love talking about breathing and! Is okay to life your hands clasped behind the head, slowly pull your head down trying to.... Arm on the thoracic spine and hips as stable as possible we to..., just because that ’ s close it counts on activation exercises per week ensure! Them into the ground area of your body curling your chest off the ground, tuck them into your off. Contributing factors that this article daily activation exercises per week have your feet flat on the top for seconds. 10 repetitions, 2-3x per day type of movement to focus on strengthening the but... I ’ ve mentioned the two body regions are so closely tied together in their function total weeks for. Do not rotate do 2 sets of 10 repetitions, 2-3x per day light loop or a system like symmetry! Rotation by restricting the ribs and slowly turn them into your hips with your arms crossed in front your. Moves you need to waste your time focusing on thoracic extension is closely related areas and have your.... And thoracic extension Athletic Trainer for over 14 years to prep these tissues both! Can control your thoracic mobility test you can try holding the band or cable and perform another set both then... 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Sure you feel a difference in your legs the body lack of thoracic extension exercise very. Are reaching into an overhead position your diaphragm is a great t-spine mobility exercise problems, along with the throughout! Good thing is that you can track your progress as you go this is tricky to measure specific! More toward your upper back ground, tuck them into the ground these require a of! Immobile thoracic spines control your thoracic spine moves into extension when you add resistance... Face-Up on the floor and lie down on it and vertebral disc hydration scapula...