![]() ![]() I demonstrate each exercise.Louw A, Schmidt SG. Make sure to watch the video tutorial above. Squeeze your glutes for additional lumbar support!.Your core is strong, and your hips are not moving. Make sure you initiate this movement with your mid-upper back and shoulders.Hold the weight in both hands, extend your arm, and circle the weight around your head, ending in the starting position. Stand with your feet shoulder-width apart.Repeat this exercise 1-2 times a day as needed.Complete ten repetitions and hold the end position for 1-2 seconds.Focus on the middle part of the movement instead of overarching or over-flexing your spine.Slowly return to starting position and elevate your rib cage and chin towards your chest.Slightly arch your mid-back and disengage your shoulders so your chest drop.Focus on elevating your rib cage and going back to a neutral position. You can also start with just one arm rotation and progress to both arms:ĭid you find this post helpful so far? If so, please consider sharing it with others!Īn important note about this exercise: If you have a lumbar disc herniation or get the pain overextending or bending over, make sure you don’t over-arch or over-flex your spine. Complete 8-12 repetitions on each side and repeat 1-2 times a day.Follow your arm movement with your head to ensure you’re not just moving your shoulders but your thoracic area as well.Keep one arm forward and rotate your arm in a circular motion over your head while keeping your arm closer to the wall.Extend one or two arms in front of you.Begin in a lunge position, with your forward leg closer to the wall.7 Thoracic Spine Mobility Exercises for Mid-Back Pain If you’re experiencing mid-back pain and shoulder stiffness and feel the pain is affecting the lower back, the following mobility exercise should help address some of these issues. Proper posture will ensure you don’t develop any spinal disorders. Thoracic Spine HealthĬorrective exercises and mobility drills can help you keep your spine healthy, strong, and stable. However, tendons can be prone to injuries due to gradual wear and tear, overuse, and misuse. They tend to absorb impact on the muscles during high-impact movements such as running and jumping and help prevent injury. Tendons: Strong tissue of fibers that connect muscles to bone. These movements are called flexion, lateral flexion, and rotation. Muscles: Allow the spine to move in different planes of motion, such as bending forward, sideways, and backway. Ligaments: Bands of connective tissue that connect bone to bone. Like the rest of the spine, tendons, ligaments, and muscles attach to the thoracic spine and help stabilize it during movement ( 2). ![]() Recommended Program: Back Pain Control Thoracic Spine Soft Tissue Structures If you have an existing spinal condition, putting additional pressure on the discs can exacerbate the condition. The lumbar spine doesn’t have enough support like the thoracic spine. ![]() The lumbar spine lacks this support, and foam rolling should be avoided. It’s why this area of the spine is less susceptible to injuries. The thoracic spine is the only region of the spine that attaches to the rib cage, making it strong and stable. The thoracic area, vertebrae T1 through T12, connects to the lumbar spine (lower back) at the L1 vertebrae. This forms the cervicothoracic junction ( 1). C7 connects to the top of the thoracic spine T1. The thoracic spine starts just below the cervical vertebrae C7 and forms the middle part of the region. It runs from the base of the neck to the abdomen. The thoracic spine is the longest region of the spine-the cervical spine above and the lumbar spine below. While we need to focus on stability around the lumbar spine, the thoracic spine needs some mobility to ensure neck and shoulder health. And I’m excited to share 7 amazing and effective exercises to accomplish that. It’s essential to ensure this area of the body is healthy and moving well. It influences the cervical and lumbar spine and is the only area attached to the rib cage. The cervical spine is a very complex region of the spine. ![]()
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