Do you have pain and/or stiffness in upper back region? Try out these simple (but effective) exercises to stretch out the Thoracic Spine.
How To Stretch The Thoracic spine
Which area of the Thoracic Spine would you like to stretch?
(Note: The following stretches may also help to address Scoliosis and Rib Cage Mobility.)
Back Of Thoracic Spine
Generally speaking – I recommend starting stretches to the back of the Thoracic Spine.
This can help decompress this tight region and allow for more movement of the upper to mid back region.
1. Posterior Thoracic Spine Stretch
Instructions:
- Sit down on a chair.
- Bring your head downwards to bring your chin closer to the upper chest region.
- Place your hands behind your head and slowly pull your head further downwards.
- Round the upper back as much as possible.
- Aim to feel a stretch between the shoulder blades.
- Take deep breaths into the area of stretch.
- Hold for 30 seconds.
2. Cat/Cow
Instructions:
- Get into the 4 point kneel position. (Position 1)
- Proceed to round your upper back as much as possible. (Position 2)
- Aim to feel a gentle stretch at the back as you round your spine.
- Return to the starting position.
- Alternate between these positions for 30 repetitions.
- Progression:
- Try to round your upper back one vertebra at a time. (aka Segmental control)
3. upper Back Decompression
Instructions:
- Start in a standing position.
- Bend over and reach under your toes.
- Lock your finger tips underneath your toes.
- Tuck your chin towards your chest.
- Relax your arms.
- Lean backwards as you round your upper back.
- Take a deep breath in to increase the stretch.
- Hold for 10-30 seconds.
- Note:
- Take care with this stretch if you have lower back issues.
- (If you can’t reach your toes, you can try this exercise whilst sitting on the floor with knees in a slightly bent position.
4. Thoracic Traction
Instructions:
- Hold onto a horizontal bar.
- Drop down into a squat position and allow your body weight to completely hang off your arms.
- Make sure that your feet are gently resting on the floor for support.
- Lean slightly backwards.
- Keep your shoulders and arms as relaxed as possible.
- Nod your chin slightly downwards.
- Round your upper back.
- Aim to feel a stretch in the upper back region.
- Take a deep breath in between the shoulder blades to increase the stretch.
- Hold this position for 30 seconds.
Side Of Thoracic Spine
1. stretch One Side Of Spine
Instructions:
- Hunch your upper back region forwards.
- Side bend the spine away from the side you would like to stretch.
- Look towards the arm pit.
- Pull your head towards the armpit.
- Aim to feel a stretch on the side of your spine.
- Take a deep breath into the area where you feel the stretch.
- Hold for 30 seconds.
- Repeat on the other side.
2. Side stretch
Instructions:
- Assume the position above.
- (The side away from the wall will be targeted.)
- Hold onto a door frame with your hand.
- Whilst anchoring your legs as shown, aim to bend your mid section away from the wall as much as possible.
- Use your body weight to sink into the stretch
- Twist your pelvis away.
- Aim to feel a stretch on the side of your torso.
- Hold for 30 seconds.
- Repeat on the other side.
For more stretches to the side of the rib cage:
See Post: Latissimus Dorsi Stretches
3. Side Rib Cage Stretch
Instructions:
- Lie on your side whilst leaning on your elbow.
- Sink as much of your body weight into your elbow.
- Whilst keeping your waist pinned down to the ground, push your torso up right.
- Aim to feel a stretch at the side of the Thoracic spine and rib cage.
- Aim to take deep breaths into the area of stretch.
- Hold for 30 seconds.
- Repeat on the other side.
4. Thoracic Translations
Instructions:
- Sit on the floor as shown above.
- Keep the arm locked straight.
- Lean your body weight into this arm.
- Slide your rib cage towards the side.
- Aim to feel a stretch on the side of the Thoracic spine and rib cage.
- Hold for 30 seconds.
- Repeat on the other side.
Thoracic Spine Rotation
1. Torso Rotation
Instructions:
- Sit down on a chair.
- Place your hand on the outer side of the opposite knee
- With the other hand, grab onto the back of the chair.
- Rotate your spine. (as to look behind you)
- Oscillate in this position for 30 repetitions.
- Repeat on the other side.
2. Thread The Needle
Instructions:
- Get into the 4 point kneel position.
- Reach your arm underneath you towards the opposite side. (See above)
- Hold for 5 seconds.
- Repeat 20 times.
- Repeat exercise on the other side.
Thoracic Extension
The following exercises are designed to improve the ability of the Thoracic Spine to extend backwards.
In my opinion – Focus on the other stretches mentioned this blog post to create more space in the Thoracic spine before working on extension.
1. Lower Thoracic Mobility
Instructions:
- Lie down on your stomach.
- Prop your torso up onto your forearms.
- Lift up your torso as high as you can whilst keeping the belly button in contact with the floor.
- Aim to feel tension specifically in the lower part of the Thoracic spine.
- Do not arch backwards too far as you will feel the tension at the base of the lower back.
- Perform 20 repetitions.
2. Thoracic Extension
Instructions:
- Lie down on your back with both knees bent.
- Position a foam roller underneath the middle of your upper back.
- Place your hands behind your head to support the weight of your head.
- Gently push your heel into the floor to apply more body weight into the foam roller.
- Arch your Thoracic Spine over the foam roller.
- Keep your lower ribs down to prevent over arching of the lower back.
- Oscillate in this motion for 30 repetitions.
3. Thoracic Extension Mobility
Instructions:
- Kneel in front of a chair.
- Place the back of your elbows on the seat.
- Keep the elbows close together.
- Keep your shoulder blades pulled backwards throughout this exercise.
- Do not arch your lower back.
- Lower your torso down as low as possible.
- Aim to feel tension in the middle of your back.
- Perform 30 repetitions.
Conclusion
The Thoracic Spine stretches listed in this blog post will help loosen up the upper back region.
Performing the stretches regularly may help reduce pain, decrease stiffness and improve Thoracic Spine mobility.
Remember – It is important to feel a stretch in the specific area that you are targeting.
What to do next…
1. Any questions?… Leave me a comment down below.
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the stretches!
Disclaimer: The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purpose only. Use of the content is at your sole risk. Seek guidance from a health care professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.
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