Often times we can find ourselves in a protracted position for prolonged periods of time (i.e. slouching at an office desk); and that without even realizing (1). Chronically, this can cause the anterior muscles of the trunk (chest, biceps, and front of shoulders) to become overactive, whereas the posterior muscles (back, neck, and rear portion of the shoulders) are under-stimulated and weakened, subsequently causing the thoracic spine and the scapular (upper back and shoulder blades) to become stiff, less mobile and even ‘kyphotic’ at times. This is more frequently known as rounding of the upper back(1, 2). Kyphosis can turn into an impingement of the bicep tendon as it originates in the shoulder/back area, therefore causing pain and hindering the range of motion of the upper arm(1, 2).
Exercises are an excellent strategy to relieve kyphosis. To avoid these negative outcomes, I cannot stress the importance of engaging in two to three thoracic spine mobility exercise sessions per week (2). The exercises would typically be performed in the sagittal and transverse planes of motion (thoracic extensions and rotations)(2). There are many benefits to reap from such exercises like maintaining spinal alignment, posture, and mobility in the joints and muscles of the upper back (2). On the other hand, thoracic flexion exercises are commonly utilized to address a hyperextended thoracic spine, which is a less common issue (3). However, take into account that thoracic flexion is the antagonist of the thoracic extension exercises, therefore, you should consult your doctor to devise both types of exercises to keep the thoracic spine fully mobile in all positions by default(3).
Without further ado, here are some thoracic extension and rotation exercises that you can do.
Instructions: Place a foam roller on the floor, lay supinated on top with a foam roller facing perpendicular to the spine just below the shoulder blades. Place your feet flat on the floor and bent at the knees. Place your hands behind the head for support, extend back as far as possible and create a small contraction to bring yourself back to the initial position.
Sets: 2-3
Reps:10-15 (form must be maintained)
Rest: The rest between sets could vary from person to person, but one should rest as much as required.
Outcome: A realignment of the spine and improved mobility/strength of the joints and muscles of the spine occurs overtime. This exercise will gradually activate the core muscles.
Instructions: Get on your knees and place your forearm on a static object i.e. exercise bench. In a controlled motion, bring your chest closer to the ground, causing the thoracic spine to extend, followed by drawing back into the original position.
Sets: 2-3
Reps: 15-20 (form must be maintained)
Rest: The rest between sets could vary from person to person, but one should rest as much as required.
Outcome: A realignment of the spine and improved mobility/strength of the joints and muscles of the spine occurs overtime. Ultimately, muscles like the shoulder and latissimus dorsi are activated.
Instructions: Sit on the floor with the feet flat and bend on the knees. Place the hands on the floor behind the back in an extended position. Rotate at the upper arm and reach as far as you can to the opposite side creating a thoracic rotation. Transition and do the same thing on the other side. Do the movements alternatively. A variation of this exercise can be on a chair if an individual is physically not able to sit on the floor for any reason.
Sets: 2-3
Reps 15 per each arm with a total of 30(form must be maintained)
Rest: The rest in between sets could vary from person to person, but rest as much as required
Outcome: A realignment of the spine and improved mobility/strength of the joints and muscles of the spine will occur over time. Ultimately, it stimulates the core and upper trunk muscles.
Instructions: Brace the core and place your body weight onto the hands and knees, also known as the ‘all-fours’ or a crawling position. Externally rotate one of the arms with the intention of stretching towards the ceiling, but remember to keep the opposite arm static, bring the arm back to its original position and initiate the movement with the opposite arm.
Sets: 2-3
Reps: 15 per each arm with a total of 30 (form must be maintained)
Rest: The rest in between sets could vary from person to person, but rest as much as required.
Outcome: A realignment of the spine and improved mobility/strength of the joints and muscles will occur over time. The core stability muscle is expected to be activated gradually.
Instructions: Brace the core and place your body weight on the hands and knees, also known as the ‘all-fours’ or a crawling position. Rotate one arm underneath the body and stretching as far past the static arm as possible, bring the arm back to its original position and initiate the movement with the opposite arm.
Sets: 2-3
Reps:15 per each arm with a total of 30 (form must be maintained)
Rest: The rest in between sets could vary from person to person, but rest as much as required.
Outcome: A realignment of the spine and improved mobility/strength of the joints and muscles will occur over time. The core stability muscle is expected to be activated gradually.
In order to maintain a healthy alignment, posture, and mobility of the thoracic spine, it’s important to keep up with regular thoracic spine exercises. Secondly, try not to slouch while being seated to prevent the anterior upper body muscles from becoming over-active. Lastly, muscles will be activated during some of the exercises highlighted, so do expect fatigue in many areas of the body such as the lats, pectorals, shoulder, core, etc.
Disclaimer: all of the information within this article is for educational purposes and is NOT intended as a personalized exercise prescription. No one can be held liable under the circumstances of damages, reparation, or monetary losses as a result of the information.