Do you find that you are often stiff and or sore right in the middle of your back? This area, known as the thoracic spine, commonly lacks mobility due to frequent, prolonged sitting and poor posture while working at a computer, driving, or performing other daily tasks in a relatively sedentary lifestyle. Sitting in a slouched position leads to fatigue and weakness of the muscles that allow the body to remain erect and limited extension in the thoracic spine. This can have several consequences on the health of the surrounding joints.
The spine has three main “sections”: cervical, thoracic, and lumbar. The thoracic spine is the longest of these and has 12 vertebrae running from the base of the neck all the way down to the abdomen.
The thoracic spine is directly connected to the rib cage, and in turn has an impact on the shoulder blades. Thoracic extension is necessary to allow the shoulder blades, and subsequently the shoulder joint, to move properly. When this motion is limited, it can make overhead movements difficult and puts you at greater risk for shoulder injuries (such as tendonitis and impingement) and neck injuries. Additionally, deficits in the mobility of the thoracic spine can cause compensatory excess motion in the lumbar spine below that leads to low back pain because of increased pressure on the discs. Prevent injury, improve posture, and optimize performance by trying these thoracic mobility exercises below!
Exercises to Improve Thoracic Mobility
If you feel that you have limited mobility in your thoracic spine, other regions of the spine, or joints of the body, physical therapy can help. A trained physical therapist can instruct you in stretching and strengthening exercises to meet your specific needs, as well as perform manual therapy techniques to improve joint mobility and decrease muscle tension. Call Respire Physical Therapy at (703) 671-1871 or click here to schedule your initial evaluation and begin a personalized plan of care to restore your mobility today!
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