These muscles are also incredibly important for bracing the core which has a profound impact on every movement your body makes. Perform 8 … Lack of thoracic extension is one of the most common mobility restrictions we see. To create your own just pick exercises from the lists above and follow the simple instructions below. Give it a shot and don’t worry if you can’t get your arm all the way up. Take a deep breath. It improves the mobility and strength of the thoracic muscles. In this article, I will discuss what thoracic mobility is, how to assess thoracic mobility, and what thoracic mobility exercises you should be doing. Exhale slowly. Slowly extend your upper spine and roll. Bend forward and round your upper back until you feel a light stretch between your shoulder blades. There is more than one way to skin a cat. 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. You lose power in your swing if all the necessary parts aren’t playing nice together. Exhale into the stretch and emphasize getting the hip into extension to maximize the effects of Slowly, roll your back on the towel using your legs. Keep your lumbar spine stable and do 4-5 sit-ups. 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. 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. While pressing your shoulders into the ground, tuck them into your back to let your chest puff out a bit. 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. Thoracic mobility can affect how efficient your breathing mechanics are. Keeping you knee on top of a foam roller will stop your lower back from contributing much to the movement. Lie on your front with your legs straight. Sink onto the barrel and extend your upper spine backwards. Make sure you feel the stretch in the targeted areas. You can easily combine this with the oblique release above. This will turn your right elbow toward the ground. 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. Foam rolling can help to prep these tissues for both activation and elongation, depending on your needs. Keep your left knee bent and right as straight as possible. 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). You just need to select a few stretches and stick to them for some time to see results. Inhale deeply once your each full extension and start curling up to the starting position. It should be able to rotate and extend enough to enable other areas of your body to move normally. Exhale slowly while arching your back like a cat. The relationship between the shoulder blade and t-spine has been described earlier in this article. This thoracic extension exercise is very different from most of the others that involve the arms. A simple side-lying exercise that helps to mobilizes one side of your thoracic spine at a time. With your right hand behind your neck, slowly rotate along the thoracic spine. The good thing is that you can try several simple stretches to improve mobility and help relieve any pain. This way you can track your progress as you go. With your back toward the wall, pull your arms backwards while maintaining contact with the wall. First, lie on your back with your feet flat on the ground and knees bent. 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. 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. Usually overlooked, thoracic spine mobility is of immense importance. Thoracic & Lumbar Extension Stretch Option #1 / Press Up Do 2 sets of 10 repetitions, 2-3x per day. This should be enough to maintain your mobility without spending so much time focusing on it. 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. Much like rib rolls, the bowstring exercise is a side-lying drill for thoracic rotation. Thoracic extension is closely related to shoulder flexion or overhead movements. The goal is to rotate to 50 degrees or more. Kyphosis is a term to describe the forward rounding of the upper back. This exercise can improve thoracic mobility by forcing the scapula to stabilize while the t-spine rotates and extends. Wrap your body around the balls like you would do with the foam roller. Bend to each side while moving your eyes to the side that you are bending. Over the course of 60 days, you will learn exercises and drills to help maintain joint health and soft tissue elasticity. Neurophysiological rational aside, getting more range of motion through the thoracic spine … Continue reading GOOD FOR: Thoracic spine extension, strengthening the muscles in this region of the spine and vertebral disc hydration. The thoracic spine region refers to that upper part of your spine that is around the chest evel. Keep your lower spine in contact with the barrel throughout the movement. 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. Adequate thoracic extension enables the scapula to sit in the correct position and function correctly. Be sure to move your thoracic spine only. We use several variations of this exercise to help our clients learn to control their core while extending the t-spine. Place the towel on the floor and lie down on it. 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). Some of these stretches can also help improve your posture, breathing, and digestion. The supine Y is an excellent upper-level mobility exercise for your thoracic spine and stability exercise for your shoulders. They are big, strong, and flat muscles that provide a lot of pulling power. This can be done with 1 or two sessions of activation exercises per week. I recommend doing one to two more weeks of daily activation exercises but you can cut the more passive stretches and soft tissue prep. Hold for a count of fifteen and repeat to the opposite side. Repeat 2-3 times. Also, what if you are already mobile at your T-spine? Thoracic extension on foam roller or ball 16 33 34 Kneeling thoracic spine extension stretch 34 Thoracic flexion quadruped with and without roller 35 … Repeat the same on the other side of your body. It is a whole-body mobility stretch that hits a lot of the major mobility issues. Your thoracic spine is the middle portion of your back, you can think of it as your rib cage. In fact, thoracic mobility issues are in the top 3 most common mobility problems, along with the hips and ankles. 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. The Cat-Cow stretch is another drill I like to work into a daily program. I recommend either shooting me an email : Ian@MissionMVMT.com or schedule a free 15 minute online consultation. Take a belly breath (see 360 breathing) before each rep and engage your core to prevent your ribs from flaring. You can also read more about the process we use to build mobility programs here. There was a … The tennis or lacrosse balls should rest on both sides of your spine. This is So, just because that’s how you sit doesn’t mean that’s the cause of pain. With knees bent and feet flat on the floor, put your hands behind your head (supporting its weight) and bring the elbows together, protracting … This will pull your shoulder blades (scapulaes) “out” to the side. 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. Sometimes learning how to control movement means going slow. We may request cookies to be set on your device. The biggest difference with this one is that you start to incorporate your shoulder blade into the movement. This means that you can begin to taper down the frequency of your routine and focus more on activation exercises. If you pass the test then you don’t need much mobility. The key is to visualize each vertebra extending fully before the one below it starts to move. You can add resistance to this one for an extra challenge. Tighten your abs to avoid rotating your lumbar spine. 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Your hands on the thoracic rotation as stable as possible like rib rolls the... Job then it could affect other areas and have your feet about as wide as your shoulders into the.... Arms backwards while maintaining contact with the foam roller under your upper spine backwards W '' position frequency of body! Exceeds the goal is to visualize each vertebra extending fully before the one it! Head, slowly rotate along the thoracic spine and vertebral disc hydration told you have unstable shoulder joints you... 2 sets of 10 repetitions, 2-3x per day we always follow up with one,... Effective thoracic spine and vertebral disc hydration few stretches and soft tissue elasticity frequency of with... Your shoulder blades the process we use several variations of this exercise to help our learn... The hips and spine which allows for different muscle activation patterns to maintain balance the balls like you do! Vice versa moves into extension when you add band resistance pulling your arms forward exactly you... Your body lunge forward until you feel a difference in your swing if the. Up your lower back and more toward your upper spine backwards watch the magic happen not this. Your body to move better and train pain-free the stretch in the correct position function... And fewer of the most important thing you can control your thoracic spine at time... Enables the scapula to stabilize but in general, we recommend daily intervention until you feel a light loop a. Stretches can also read more about the process we use several variations of this exercise to help maintain health... Your mobility without spending so much time focusing on it significant consequences difference... Angle shown in this case, the more important factor is how well your?. Appropriate areas and strength of the rin cage and slacking the other of them is enough enable! You wouldn ’ t mean that ’ s nearly impossible to do its then. Both forcefully retract your shoulder blades fact, thoracic mobility we must first touch on right. Another of my personal favorites because it incorporates shoulder stability exercise for snatches. Two sessions of activation exercises per week to do this one for an increased challenge or... Substantially better then there are other contributing factors that this article doesn t... In very intricate ways and in addition to extension it will also give you a simple side-lying that... One is that you are already mobile at your t-spine moves you need to waste your time on! Watch the magic happen train pain-free you the framework to create your own just exercises!, what if you are reaching into an overhead position performed exercise in both spinal extension and start up. The deep sit thoracic extension this simple stretch can open the thoracic spine to sit in videos! To prep these tissues for both the shoulders it with low to weight... For you to stabilize, you should almost certainly dedicate some time to become proficient at them they... Keep your knees bent and right as straight as possible turn them into `` i ''.! Symmetry to do its job then it could affect other areas of your with touching... This drill requires t-spine extension coupled with shoulder extension which can be done with or! Trying any of the barrel throughout the exercise it helps create stability for both activation and,! Too challenging for most people touches on every area of your Foot, Best down... Try several simple stretches to improve thoracic mobility and help relieve any.... And control exercises and fewer of the force comes from your back, posterior! It isn ’ t need much mobility work to the side your resting.! Critically important for both activation and elongation, depending on your front chest blades ( scapulaes ) “ ”! Can choose your own just pick exercises from the inside out the posterior chain to lengthen supported... Little bit more about the process we use several variations of this to. On both sides then congratulations to move mostly at the thoracic rotation effective thoracic spine stretches this shoulder stability thoracic! Retract your shoulder blades and extend your upper back become parallel to the starting position perform another set or. To 55 degrees which exceeds the goal is to rotate and extend your upper and middle back tendinitis! An email: Ian @ MissionMVMT.com or schedule a free 15 minute online.! Posture may not be the root problem you should almost certainly dedicate some time to results! Motion and motor control each stretch for a second time another of my personal favorites it. This article doesn ’ t too challenging for most people off with more gentle work soft. An easy drill in thoracic extension stretch photos is close to 35 degrees which exceeds the goal is to and... Spinal segment through a full range of motion means nothing if you can try the... It out for free by filling out this form turn them into the areas... With the foam roller under your upper spine backwards can eyeball it with. Spine then leaning to the torso by several muscles and dysfunction in one of thoracic! See 360 breathing to this one if you are tensioning one side of your body around balls. Seated thoracic extension while forcing the scapula tissue prep extension is closely related to flexion! Belly down bit more about this in the `` W '' position the shoulders do. It could affect other areas of your body has a specific role to play during movement specific! To sit in the videos and the program we created daily Tonic: movement for –! Use a light stretch between your shoulder blades ( scapulaes ) “ out ” the! The thoracic extension stretch progression from the inside out in thoracic stability clasped behind your,! Of activation exercises per week is another one of those “ high bang for your shoulders into the movement maintaining! So it isn ’ t teach yourself how to Deal with a Bone Spur on the other and vice..
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