Thoracic (Upper and Mid-Back) Mobility

Quick anatomy lesson! 

The thoracic spine refers to your upper and middle back. It falls below your neck (cervical spine) to about 5 inches below your shoulder blades, where it connects to your lumbar spine (low back).

Of the spine’s 70 joints, over two-thirds are located in the thoracic spine. If you factor in the additional 20 specialty joints (called the costotransverse joints) that help your ribs articulate and move, you’ll quickly understand that your thoracic spine is a workhorse responsible for two-thirds of the movement in your torso. As you can tell, if you can't move the area then it's easy for something to go wrong. 

---

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.

✅Put the foam roller under your mid-back.

✅Keep your knees bent and feet flat on the ground.

✅Cross your hands over your chest and keep your core engaged. Keeping your ribcage locked down

✅Slowly extend the spine over the roller, one segment at a time.  It's a small movement.
See below how it should be done!

❌Avoid❌

❌Flaring your rib cage

❌Arching your low back
​
❌Moving too quickly.

​❌Holding your breath
See the video below to see what NOT to do!

---

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.

✅Lie on your side with your knees bent and together and keep them together throughout the entire motion.
✅With your arms extended, slide out the top hand as far as you can.
✅Open the top arm like a book (get it? Open book).
✅Try to get your top arm to the floor on the other side and hold for 5 seconds.

❌Avoid❌
❌Letting legs come apart
❌The pelvis opening up with arms
❌Holding your breath
❌Moving too rapidly

---

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.

Book Now