3 Simple Exercises to Ease Upper Back Stiffness
The thoracic spine or your “mid-back” is the middle section of your spinal column.
Your thoracic spine connects your neck to your low back.
It contains 12 separate bony segments that act as connection points for your ribs.
It is essential that you have good movement in your thoracic spine because of its’ connection to your neck (cervical) and low back (lumbar).
If you are stiff in your mid back, your nervous system will rely more on your neck and lower low back to compensate for your lack of mobility.
This stiffness in your thoracic spine is often playing a contributing part to why you may have neck pain, lower back pain, or possibly even shoulder pain.
Physical therapy can help improve your thoracic mobility in many ways including prescribing you specific exercises aimed at improving the joint mobility and range of motion of your thoracic spine.
Today’s video shows 3 simple exercises to improve your thoracic mobility to ease stiffness in your upper back.
- 𝐒𝐢𝐝𝐞𝐥𝐲𝐢𝐧𝐠 𝐓𝐡𝐨𝐫𝐚𝐜𝐢𝐜 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧𝐬 – While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotated your spine. Your arms and head should also be rotating along with the spine as shown. Follow your head with your hand. Repeat 3 sets of 10 reps each side.
- 𝐐𝐮𝐚𝐝𝐫𝐮𝐩𝐞𝐝 𝐓𝐡𝐨𝐫𝐚𝐜𝐢𝐜 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧𝐬 – While in a crawl position, lower your buttock a little towards your feet to get in a lower position as shown. Next, with a hand behind your back, rotate your body and your head to the side, then return. Repeat 3 sets of 10 reps each side.
- 𝐒𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐓𝐡𝐨𝐫𝐚𝐜𝐢𝐜 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧𝐬 – Start in a semi-lunge position with a ball between your inner leg and the wall. Rotate with your hand all the way around and back to the wall then return to starting position. Repeat 3 sets of 10 reps each side.