Thoracic spine mobility is often compromised with bad posture and prolonged sitting. Especially in extension (backwards bending).
In fact, poor thoracic spine mobility and alignment can often be associated with neck(1,2), low back(3) and shoulder pain(4).
A more direct stretch to improve mobility in a stiff thoracic spine is the Quadruped Thoracic Extension Stretch. This stretch can be done by having the arm & shoulder in the overhead position on any elevated surface (chair/ workout bench/Swiss ball).
The thoracic spine (mid back) extension movement is induced by gently engaging your back muscles and guiding the mid back towards the ground. Having the lower back and hip in a full flexion position allows for the stretch to target the mid back better. By changing the arm position, one can also leverage different muscle groups to target different parts of the mid back (upper vs lower thoracic spine).
This stretch is also great to improve shoulder mobility in the overhead position, hence very useful for sports/athletes such as #weightlifter , #swimmer , #badminton players, #gymnast, #volleyball players etc.
Contact us if you would like to seek professional guidance on how to restore and maintain your spinal alignment and posture!
#chiropractor #kotadamansara #petalingjaya #kualalumpur #malaysia #scoliosisexercise #thoracicmobility #shoulderstretches #neckpain #lowbackpain #shoulderpain #stretching #neckpainrelief #lowbackpainrelief #shoulderpainrelief #thoracicspine #胸椎 #颈椎病 #腰椎 #脊椎側彎 #脊椎 #伸展 #伸展運動
Reference:
1. Cho J, Lee E, Lee S. Upper thoracic spine mobilization and mobility exercise versus upper cervical spine mobilization and stabilization exercise in individuals with forward head posture: a randomized clinical trial. BMC Musculoskelet Disord. 2017 Dec 12;18(1):525. doi: 10.1186/s12891-017-1889-2. PMID: 29233164; PMCID: PMC5727966.
2. Joshi S, Balthillaya G, Neelapala YVR. Thoracic Posture and Mobility in Mechanical Neck Pain Population: A Review of the Literature. Asian Spine J. 2019 Jun 3;13(5):849-860. doi: 10.31616/asj.2018.0302. PMID: 31154701; PMCID: PMC6773982.
3. Yang SR, Kim K, Park SJ, Kim K. The effect of thoracic spine mobilization and stabilization exercise on the muscular strength and flexibility of the trunk of chronic low back pain patients. J Phys Ther Sci. 2015 Dec;27(12):3851-4. doi: 10.1589/jpts.27.3851. Epub 2015 Dec 28. PMID: 26834367; PMCID: PMC4713806.
4. Park SJ, Kim SH, Kim SH. Effects of Thoracic Mobilization and Extension Exercise on Thoracic Alignment and Shoulder Function in Patients with Subacromial Impingement Syndrome: A Randomized Controlled Pilot Study. Healthcare (Basel). 2020 Sep 2;8(3):316. doi: 10.3390/healthcare8030316. PMID: 32887287; PMCID: PMC7551755.
Disclaimer: The content in this video is not a replacement for proper treatment.
Please seek appropriate assessment and diagnosis by a qualified health professional before commencing any stretching and/or exercise.
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