THORACIC MOBILITY



01.04.22



By Free Motion Physiotherapy





What is the Thoracic Spine?



The thoracic spine is the longest region of the spine, and by some measures it is also the most complex. It is the portion of our middle back that connects with the cervical spine above and the lumbar spine below, running from the base of the neck down to the abdomen. It is composed of twelve vertebrae and is the only spinal region attached to the rib cage.


The thoracic spine is designed for mobility allowing rotation, flexion, and extension. However, many people experience stiffness or lack of thoracic spine mobility due to our general poor posture during daily activities and the addition of twelve pairs of ribs connecting to the spine. The thoracic spine must be used and must be moved to maintain its full function.



Why is Thoracic Mobility Important?



A lack of mobility in one region of the spine which is intended to be mobile will then lead to overuse of another region of our spines that is intended to be stable such as our lower back. This is one of the main reasons why lower back pain is so prevalent.


A slight curve in the upper back is normal. A more severe curve however will cause the scapula to tilt forward. When this happens, it can cause a decrease in the shoulder joint space and lead to impingement and reduced range of motion. This will not only cause pain and irritation but will mean that overhead movements and exercises become unsafe.


Maintaining good flexibility in your thoracic spine will therefore reduce pain and improve the way we move so that other parts and joints in our bodies do not have to compensate. While it may not be the sole cause of movement dysfunctions and pain, mobilisation of the thoracic spine will be hugely beneficial to us all.



How can we Improve our Thoracic Mobility?



Like any postural correction, change takes time and consistency. It is not something that someone will regain overnight, it takes a habit of correcting poor postural syndromes and incorporating effective exercises.


A combination of mobility exercises with the addition of some soft tissue release and spinal mobilisations from a Physiotherapist can make a substantial difference.


Here are a few suggested exercises which have been proven to increase thoracic extension and rotation.



1. BOOK OPENING



• Lie on your side with both arms straight out in front of you

• Breathe out while turning your ribcage allowing the top arm to lift up and over until you feel a stretch in your chest, let your eyes follow your hand as it moves over.

• Keep your knees together on the floor.

• Hold for 3 seconds and return to the starting position.

• Repeat 5 times each side.



2. CAT/CAMEL



• Start on your hands and knees.

• Breathe out and curve your spine until you feel a stretch in your mid back.

• Breathe in and allow your spine to arch the other way.

• Try to keep your elbows straight throughout the movement.



3. SIDE TO SIDE CHILDS POSE



• After the Cat/Camel stretch, take your hands to one side.

• Drop your pelvis back to touch your heels.

• Stretch through the side of your spine.

• Take a deep breath in to increase the stretch.

• Repeat 5 times on each side.



4. THREAD THE NEEDLE (ROTATE AND REACH)



• Start on your hands and knees.

• As you breathe out, slide your right hand underneath your left and turn your ribcage to reach through as far as comfortable.

• Breathe in as you return back and lift your elbow to turn the ribcage away from your support arm.

• Repeat 5 times on each side.

• Keep the movement slow and controlled.



Contact us!



For any enquiries, please feel free to contact us.

Phone: +27(87) 702 7850

Email: info@freemotionphysio.co.za

Website: www.freemotionphysio.co.za



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