The following exercises to help with Thoracic Rotation should be done in a pain free range and are just a general treatment without assessing what is the cause of your pain. Please seek advice from a professional.
Good exercise for mid to upper back. An alternative to kneeling if you have sore knees or struggle bending down. Bend front knee down a bit and press against a support to keep your hips from moving too much. Then with one arm pressed flat against the wall, open up your other arm as wide as you can. Spend 1 minute and 1 side and then do the other.
Open out your upper back and get some increased mobility with this exercise. It’s also good for if you are warming up for gym doing above head height lifts. Get foam roller and put between your knee and the wall. Then open arms out flat to the wall and then stretch and turn with your other arm. Do this for one minute and then do the same with the other arm.
This is a great exercise to mobilise your upper back especially if you sit a lot or lift weights and feel some pain. Also good if you are struggling to stand and exercise. Sit down and place one arm flat inside the same side knee then with your other arm and twist and reach up and look up to the ceiling. Bring the arm down and do the same with the other arm. Repeat.
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The thoracic spine plays a crucial role in maintaining our overall health and well-being, yet it is often overlooked. Located in the middle of the back, the thoracic spine is composed of 12 vertebrae, each connected to a rib, forming the upper and mid-back region. Proper care and attention to this area can have significant benefits for posture, mobility, and overall spinal health.
One key aspect of thoracic spine health is maintaining flexibility. Regular stretching exercises can help prevent stiffness and improve range of motion. Incorporating thoracic spine exercises into your routine, such as cat-cow stretches or rotational movements, can contribute to a more flexible and pain-free back.
Moreover, a strong thoracic spine is vital for maintaining proper posture. Poor posture can lead to a range of issues, including back pain, headaches, and reduced lung capacity. Strengthening exercises that target the muscles surrounding the thoracic spine can help support an upright posture and alleviate discomfort.
By incorporating regular stretches and strengthening exercises into your routine, you can promote flexibility, reduce the risk of back pain, and enjoy improved posture for a healthier, more active lifestyle.