Thoracic Spine Exercises

Many of you have probably experienced the aches and pains of sitting behind a desk or standing on your feet all day. These repetitive patterns can lead to a variety of problems from lower back, neck, or shoulder tension. Most of the time there is a common denominator and that is the thoracic spine. Here are a few exercises to try, and remember to take 3 to 5 breaths in each pose!

Thoracic rotation seated

Muscle group: Back

1. Sit tall on the edge of a chair with your feet flat on the floor and your knees bent at 90 degrees.

2. Cross your arms; opposite hand to shoulder like the macarena

3. Now gently twist to the left until you feel a bit of resistance in your twist. Stop and tilt to the left.

4. Repeat on your right side.

See video here for an example.

Thoracic rotation deep lunge

Muscle group: Back, Shoulders, Quadriceps

1. Get into a deep lunge position, place both hands on the floor, inside the front leg, and push through your palms.

2. Top of your back foot flat on the floor, toes pointed behind you.

3. Lean your weight slightly forward, keeping a neutral spine, & feeling a stretch in your hip flexors.

4. Raise your inside arm, and begin to rotate upward & away from your opposite arm.

5. Keep both arms straight, look up toward toward your elevated hand, exhaling on the way up.

6. Drive your front foot & hand into the floor & don't allow your hips to move. The rotation should come from the thoracic spine (mid/upper back).

7. Keep rotating, and try to reach so that your arms for a straight line at the top of the motion.

8. Pause & descend with control, repeat for repetitions and then switch sides.

See video here for an example.

T-Spine Rotation

Muscle group: back

1. Start on your hands and knees, with your hands directly beneath your shoulders and your knees directly under your hips.

2. Keep your hips level and place your right hand behind your head.

3. Squeeze your abdominals and glutes, and rotate your middle and upper back down and to the left so that your right elbow is pointed down and to the left.

4. Then raise your right elbow toward the ceiling by twisting your head and upper back up and to the right as far as possible.

5. Repeat, then place your left hand behind your head and twist to the right.

See video here for an example.