Move Well Physiotherapy Thoracic Spine Mobility Program
1. Quadruped Thoracic Spine Rotation: hold for 2 to 3 seconds – sets x 2
2. T-spine rotation with reach: hold for 2 to 3 seconds – sets x 2
3. Quadruped T-spine Rotation Lumbar Locked: hold for 2 to 3 seconds – sets x 2
4. Foam Rolling T-spine: roll for 1 minute – sets x 2
Done!
1. Quadruped Thoracic Spine Rotation
Get into a quadruped position with the knees under hips and the hands under shoulder with the spine in neutral position. For the first position, place one hand on the upper back or back of the neck. Do not pull down or put pressure on the neck with that hand. Begin to rotate leading with the eyes, head and shoulder as far as possible down towards the hand. Then reverse the motion leading with eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both direction and keep the lumbar , thoracic and cervical spine aligned during the rotation. Repeat on both sides.
Reps – hold for 2 to 3 seconds – sets x 2
2. Thoracic Spine Rotation With Reach
While side-lying flex the top hip at 90 degrees and to keep the pelvis stacked to support the knee with a foam roller. Support your head with a rolled up towel. The goal is to have a relaxed, neutral neck. The bottom arm is extended outward and the top arm is extended up into the air. Begin rotating the top shoulder towards the floor. Maintain contact with the foam roller as rotation continues. Reach the top arm out an approximately 45-degrees angle from the body. Reach the bottom arm towards the ceiling. Let your breathing sink you further into the stretch while actively reaching
Reps – hold for 2 to 3 seconds – sets x 2
3. Quadruped Thoracic Spine Rotation Lumbar Locked
Get into a quadruped position and sit the buttocks on the heels with the elbows and forearms placed firmly on the floor. Place one hand on your lower back, palm facing away from your back. Then,begin to rotate leading with eyes, look forward and rotate that shoulder towards the ceiling. Return to the starting position and proceed to take the shoulder towards the floor. Keep the post arm firm. Next place one hand behind the head and on the neck and repeat the exercise leading with the elbow.
Reps – hold for 2 to 3 seconds – sets x 2
4. Foam Rolling Thoracic Spine
This helps to breakdown any facial restrictions and improves T-spine mobility. Begin the exercise in a supine position with the t-spine placed directly on the foam roller with both hands supporting your body weight. Roll upwards across your thoracic spine. NB- NEVER PERFORM EXERCISE TO THE POINT OF PAIN. Make sure that your muscle is feeling just short of the pain threshold as this will help to establish the best mobility in the muscle tissue.
Roll for 1 minute – sets x 2
WELL DONE – FINISHED!