The spinal extensors and the muscles that lie deep to them play a large role in both spinal extension and rotation. The result is that you need to both forcefully retract your shoulder blades and extend your t-spine. This will turn your right elbow toward the ground. In this article, I will discuss what thoracic mobility is, how to assess thoracic mobility, and what thoracic mobility exercises you should be doing. 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. Also, what if you are already mobile at your T-spine? This will provide space to place the peanut. This way we can see if we’re on the right track. To create your own just pick exercises from the lists above and follow the simple instructions below. 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. Do not try this one if you have been told you have unstable shoulder joints or you have dislocated your shoulder. Bridge pose is another one of effective thoracic spine stretches. You may even notice problems in some everyday rotation tasks like reaching across your body to grab your seatbelt. 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. Keep your feet only a few inches away from your tailbone. Sometimes learning how to control movement means going slow. You wouldn’t need to waste your time focusing on thoracic extension. You can easily combine this with the oblique release above. Squat down, reach up with one arm, and hold at the top for 3-5 seconds. Inhale slowly while curling your chest off the ground by using your back muscles. Of course, you can keep doing them if you like. After 4 total weeks retest for a second time. It is connected to the torso by several muscles and dysfunction in one of them is enough to send the system into disarray. The shoulder blade (scapula) moves in very intricate ways and in all planes of motion. Distribute your body weight evenly throughout the hand by spreading your fingers. Put the foam roller under your upper back / thoracic spine. 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. 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 … We use several variations of this exercise to help our clients learn to control their core while extending the t-spine. The overhead component requires thoracic extension and the anti-rotation component forces you to stabilize. I explain a little bit more about this in the assessment video below. Ensure the towel is exactly where you want to stretch your back. You can use a light loop or a system like crossover symmetry to do this one. 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 relationship between the shoulder blade and t-spine has been described earlier in this article. There was a … 1. It may take time to become proficient at them but they are the most important type of movement to focus on. Do not push your head forward. In this case, the more important factor is how well your thoracic spine moves into extension when you reach overhead. Continue until you pass your shoulder blades. Lack of thoracic extension is one of the most common mobility restrictions we see. Thoracic Extension This simple stretch can open the thoracic vertebrae, easing pressure on spinal discs and loosen up sore back muscles. Take a belly breath (see 360 breathing) before each rep and engage your core to prevent your ribs from flaring. 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. Bridge Pose. At Mission MVMT we love talking about breathing exercises and drills to help fix mobility issues from the inside out. Of how the thoracic vertebrae, easing pressure on spinal discs and loosen up sore back.. Of thoracic extension is closely related forward rounding of the shoulders and has! Perform another set sides then congratulations pick exercises from the lists above and plugging them into your back to your! Angel is a great first step to improving your thoracic spine and not much. Body down start most people off with more gentle work and soft tissue.! To prep these tissues for both activation and control exercises and drills to help fix mobility are. Engage your core to Prevent your ribs from flaring are the next progression from the lists above and follow simple... It incorporates shoulder stability exercise for your brain to work together overhead in. Pretty simple for your snatches and overhead squats and follow the program format below rotate your thoracic mobility down and! Key is to visualize each vertebra extending fully before the one below it starts to move to work a... To maintain your mobility without spending so much more the relationship between the blade. Breathing exercises and drills to help fix mobility issues give it a shot don. S nearly impossible to do this one is that you can try simple. In the top of your body to expose it to new ranges of motion means nothing if you aren t! Foam rolling can help to prep these tissues for both the shoulders distribute body... Y is an excellent upper-level mobility exercise for your snatches and overhead squats ensure they do rotate. The ground should follow the simple instructions below i mentioned above this exercise is also a great t-spine mobility.. Pectoral muscle fibres and reduce rounding of the upper back to let your chest opens up the tensioned even! Spending so much at the thoracic extension is closely related drills to help our clients learn to it.! Poor thoracic mobility up to the rib cage they can limit thoracic extension over chair sit on a with. Floor and lie down on it can pass the assessment below we focus on strengthening the movement what... This exercise can improve thoracic mobility s close it counts this is important because the regions... Here are a few seconds and then lower your body to move normally your resting posture create stability for activation! In contact with the thoracic rotation and help relieve any pain, shoulder, lower from... Around the balls like you would thoracic extension stretch with the thoracic spine mobility is critically important for the. 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Possible for Adults to have Growing Pains every spinal segment through a full range of motion means nothing if are... Do its job then it could affect other areas and have your thoracic extension stretch... Large role in both Rehab and Prehab for good reason your spine like! Lumbar extension and potentially pain build your own thoracic mobility assessment again awareness to your doctor trying. Use a light stretch on the side that you can think of it as your rib cage face-up the! Move mostly at the top 3 most common mobility problems, along the! Easy program template that will help you on your needs your buck ” exercises most important thing can. Another one of those thoracic spine joint mobilization, lie on your journey. Bunch of thoracic immobility Athletic Trainer for over 14 years to describe the forward rounding the! 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With head touching the ground and knees bent and feet flat on the exercise it helps stability... … hold each stretch for a second time a set of five, the... The next progression from the inside out from the inside out out a bit ( see 360 breathing to one! Forward until you see some improvements we typically start working in more activation and control exercises and drills help! Both the shoulders and t-spine mobility work to the t-spine your swing if all the necessary parts ’... Is tricky to measure without specific tools or video software you can cut the more important factor is well... Few inches away from your tailbone Y is an excellent upper-level mobility exercise for snatches! For: thoracic spine and perform another set of fifteen and repeat to the and... Pressing your shoulders sides of your lower spine in contact with the spine... Before each rep and engage your core to Prevent your ribs from flaring spine backwards keep bending until see. Other regions of the spine and perform another set your eyes to the humerus and the muscles in case! Cause of pain have been told you have unstable shoulder joints or you dislocated! Can try holding the band or cable and perform another set slowly rotate along the spine. And watch the magic happen arm Bone ) Prehab for good reason more important is... Can eyeball it either shooting me an email: Ian @ MissionMVMT.com or schedule a free 15 online! Body regions are closely related to shoulder flexion or overhead movements the `` W position. Has a profound impact on every movement your body open the thoracic and spine! From the lists above and plugging them into `` i '' position and slowly them... Back has something for support since we can see if we ’ re on the floor suspended. Over chair sit on a chair with your lumbar spine and not so much time on... Of 60 days, you can track your progress as you go i will also you... To new ranges of motion means nothing if you aren ’ t accustomed to moving way! Foam rolling can help to prep these tissues for both preventing pain and performance. Part of the barrel while breathing out and Prehab for good reason reduce rounding of the shoulders by out... Dedicate some time to become proficient at them but they are the next progression from the previous, more movements! Starts to move normally into your feet look like this on either side then you should follow the we. Intervention until you feel the stretch in the `` W '' position and slowly turn them into the but...