Increasing the ability to move through a full range of motion in the thoracic spine is extremely important for many types of people that we treat at MEND including overhead athletes, CrossFitters/weightlifters, climbers, cyclists, golfers, and those who spend a good amount of time on the computer. The thoracic spine is the whole region below our neck and above our low back, which includes the 12 thoracic vertebrae, the entire rib cage, and our shoulder blades.
Thoracic Extension
When we are constantly in thoracic flexion (think a rounded upper back like riding a bike or computer work on a desk), getting into an extended position can be difficult. The first technique is to regain extension through this region. Thoracic extension is required for any overhead motions such as an overhead reach, shoulder press, pull-ups (kipping or strict), and olympic lifts like jerks and snatches. Improving thoracic extension is also proven to decrease shoulder and neck pain. Below are some examples of exercises that we find very effective at MEND. Here is the link to the video that matches these exercises.
Thoracic Rotation
Aside from the upper cervical joints, the large majority of rotation in our spine occurs through the thoracic region. Thoracic rotation is imperative for any throwing or overhead athletes, having a good golf swing, and rock climbers as they reach from one hold to the other. Below are some examples of exercises that we find very effective at MEND. Here is the link to the video that matches these exercises.
Work with these few techniques daily for 2-3 weeks and you should notice a big improvement! If you are having any pain in the neck, mid-back, or low back, please come see our expert clinicians at MEND.
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