Thoracic spine mobility is an extremely important, and often times overlooked, and can be the component to a variety of dysfunctions. Poor thoracic mobility can affect the shoulder, neck, low back, and hip very easily. We have touched on this before in our #survivingdeskwork post about how in our daily habits (sitting, computer work, driving, etc.) make us all very prone to poor thoracic spine mobility.
There are many variations of thoracic spine mobility exercises and drills out there. Here are a couple of thoracic spine mobility exercises that you can try at home, at the gym, or even work.
Thoracic extension with a foam roller
Thoracic extension with a foam roller is a great way to increase thoracic mobility, if done correctly! Unfortunately it’s commonly done incorrectly and therefore ineffective. .
Most people we see are just rolling forward and back, never actually getting any mobility in their thoracic spine. The key is relaxing your spine over the roller in several different segments along the thoracic spine.
Open Book Exercise
The open book exercise is one of the first mobility exercises we show our patients with a tight upper back and poor thoracic mobility. Try to perform this exercise twice a day and don't forget to do both sides 10 times each.
This blog is meant to inform and instruct with descriptions and videos only. It is NOT medical advice. If you have pain, please come and see one of our licensed practitioners.
Low back pain is one of the most common musculoskeletal diagnoses in the world. Did you know, that approximately 9 to 12% of people (632 million) have LBP at any given point in time(1,2). About 40% of people have LBP at some point in their lives, with estimates as high as 80% among people in the developed world(3). Low back pain most often begins between 20 and 40 years of age, and men and women are equally affected(1,4). Low back pain has become the leading cause of decrease in activity and absence from work. So let's see if we can help "FIX" the low back.
Below are a few exercises that may help reduce your risk of injuring your lower back.
Most work in today’s world is done at a desk. Americans sit a lot, on an average of 8-13 hours a day. Medical research is showing that prolonged sitting is dangerous; it has been shown to be associated with a significantly higher risk of heart disease, diabetes, obesity, cancer, and depression, as well as muscle and joint problems. Those muscle and joint problems result in an inflexible spine, disk damage, mushy abs, tight hips, and limp glutes.
Below are a series of exercises and stretches that will help you survive sitting at a desk all day. Practicing these daily will help improve your posture and alleviate certain aches and pains associated with sitting all day.
If any of the stretches or movements below cause pain, stop and seek a professional help. You could have an underlying issue.
As stated previously, getting up and moving more is most important. Below is a quick movement routine you can do at your desk. Ideally you should do this once every 2-3 hours. See the videos below.