Why are thoracic mobility exercises so important? This post will address what the thoracic spine is, why it is important for proper movement, and what happens when the thoracic spine is stiff, which is very common for the majority of people. Read on to learn exercises targeting the thoracic spine to help you move better and more freely!
**This is not medical advice. Please consult your medical provider for more information.
What is the Thoracic Spine?
The thoracic spine is composed of 12 vertebrae, T1-T12. It is the area below your cervical spine (neck) and above your lumbar spine (low back). The thoracic spine comprises your upper and middle back region.
The thoracic spine has many jobs including providing attachments for the ribs, protecting the spinal cord, nerves, and inner organs found within the chest and abdominal regions, and providing movement for the body.
Why is Thoracic Mobility Important?
Thoracic mobility is important because it is an area of the body that should be mobile. For optimal function, the body alternates with areas of stability followed by areas of mobility. What happens with a lot of people is that the thoracic spine becomes stiff over time. When the thoracic spine becomes stiff, this throws off that alternating chain of mobile and stable areas of the body.
Take a look at the image below which shows how areas of the body should move for optimal function. Imagine if the thoracic spine were to become stiff – this would mean that it becomes more stable. Then, the cervical, thoracic, and lumbar spines all would become stiff. Another thing that can occur is that the cervical and/or lumbar spines become more mobile. This can lead to further dysfunction and pain in one or more areas of the body.
Thoracic Mobility Exercises
A good foundation is paramount for the body to function properly, which is why posture is so important. These mobility exercises are targeting the thoracic spine, but better yet, posture as a whole. Give these exercises a try and see how it addresses pains you may be feeling in your neck or back. Perform them consistently and see how much your posture improves!
Y Lift Off Against Wall
Start by standing facing the wall. Your arms will be extended in a “Y” position (see image above). Keeping your arms in this position, try to lift your arms off the wall by a couple inches. Really work to squeeze your shoulder blades together while doing this. You should feel this through your upper back between your shoulder blades. If you are able to, hold this position for up to 5 seconds. If not, briefly pause and lower your arms back to the wall before repeating again.
Foam Roll Assisted Thoracic Extension
Place a foam roll on the ground. Sit in front of it so the middle to upper portion of your back is against the foam roll. Keep your ribs down so you are not arching your low back. If you do, you will not feel this exercise in the targeted area.
While keeping your ribs down, gently push your thoracic spine into the foam roll by leaning up against it. The trick is to still keep your ribs down to prevent your lumbar spine from extending. Hold this position for a brief pause, then return back to the start and repeat.
Spinal Elongation
Start in a seated position. Place one finger at the top of your head as shown in the image. Your finger will act as a cue – try to elongate your spine. Think about lifting your head up towards the ceiling and up into your finger as if you are lengthening your spine.
While this really isn’t an exercise, it is a great practice to have to help offload the spine and improve posture. It resets our posture and can sometimes even reduce some mild back pain depending on the source.
Use this as frequently as you need to. The nice thing about this practice is that it can be done anywhere – at work, standing in line, sitting on the couch watching tv, etc.
Cat Cow
This thoracic mobility exercise is quite common and familiar to many. For this exercise, you will be on your hands and knees. The first movement will be to “curl” your back up towards the ceiling. Try to tuck your tailbone under, like a dog when it is scared and tucks its tail underneath its butt. At the same time, bring your chin towards your chest. Hold this position for a brief pause.
Next, try to arch your back in the opposite direction. You will look up towards the ceiling while arching your back as much as you can to your comfort level. Try to stick your butt out with this movement too. You want to try and get as much movement throughout your spine which involves moving all the way from your head down to your bottom. Alternate between each position at least 10 times.
Thread The Needle
You will also start on your hands and knees for this exercise. While lifting your left hand off the ground, reach with it across your body. This will cause a right rotation through your spine and you may feel a stretch. Hold this position briefly. Then, start rotating your spine to the left – your left arm should glide from underneath your body to up and out towards the ceiling. Remember to follow your hand with your eyes to include your cervical spine in the movement as well. Repeat this up to 10 times, then repeat using your right arm.
