![]() ![]() Bend your knees with your butt and keep your feet on the ground while crossing your arms over your chest. Set a P-knott, peanut, or foam roller on the floor and lay on it, perpendicular to your mid-back. Do keep in mind that changing your posture will take time and consistency so make these mobility exercises a daily habit: Peanut or Foam Roller Extension If you have poor thoracic mobility, you can perform the following exercises to improve thoracic rotation and extension. It stays in a rounded position, limiting its ability to rotate as well as its full range of shoulder motions. With all the time you spend sitting at your desk, in a car, or on the couch, the T-spine gets almost no movement at all. Mobility exercises are important for the thoracic spine, which suffers due to our sedentary lifestyles. 4 Thoracic Spine Mobility Exercises Everyone Can Do The sudden instability of these vertebrae can cause the vertebrae to misalign or create pressure on the nerve roots, which will cause a lot of pain. In order to compensate for the T-spine’s limited motion, the lumbar vertebrae will have to rotate more and more. When this occurs, the softer tissues on the upper half of the back would be more likely to become damaged.Īnd if the scapula cannot move optimally because the thoracic spine is too stiff, the lumbar spine will suffer as well. This causes the spine to become less stable, as the scapula above the T-spine will be forced to alter the path of movement and the range of motion. If the thoracic spine is unable to rotate, bend, flex, or extend varying degrees, the joints above and below it will need to compensate. As the spine segments connect the upper and lower back, the T-spine can be the key to maintaining back functionality and alleviating pain. Keeping the thoracic spine mobile and health should be prioritized in order to prevent other problems such as aching shoulders, neck injuries, or chronically flared-up lower back pain. Aging and poor mental health can also leave you more at risk for thoracic spinal pain. Thoracic spine can be caused by factors such as poor posture, lifestyle, and environment. Much like the other two segments of the spine, the T-spine is susceptible to degeneration and injury. Contrary to popular belief, the T-spine is capable of rotating or twisting in various directions, although it’s limited in flexion - the ability to bend, extend, or arch. The thoracic spine, also known as the T-spine, is made up of 12 vertebral bones which are connected to your ribs, forming a cage to house your heart, lungs, and other vital organs. Why You Need to Practice Thoracic Spine Exercises ![]() With daily exercises for 10 – 20 minutes, you can promote long-term improvements and strengthen the thoracic area of your back. So how can mobility exercises help manage pain in the thoracic spine? Staying in a sedentary position for most of the day can be detrimental to musculoskeletal health and cause stiffness in the thoracic spine. However, pain can still occur in the thoracic spine which is located in the middle-to-upper areas of the spinal column, between the lumbar and cervical spine. Home » Blog » Best Thoracic Spine Mobility Exercises Castle Connolly Top Doctorsįor many people, the source of their back pain begins in the lumbar spine or the cervical spine, located in the lower back and neck regions respectively. Best Thoracic Spine Mobility Exercises OUR LOCATIONS Same-day Appointments Book Online Call to book 833.847.7463
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