The thoracic section of the spine is a very specific one. It is located at the height of the chest, created from the ribs and sternum. It is in the centre of the chest that some of the most important organs for vital functions are located – including the heart and lungs. Therefore, the thorax requires additional “scaffolding” in the form of the sternum, ribs and thoracic section, which is the least mobile section of the spine. If the thoracic section had the same mobility as the cervical or lumbar ones, it would pose considerable threat to the functioning of some of our most important life-sustaining organs.
The thoracic spine and a sedentary lifestyle
A sedentary lifestyle does not help the health of the thoracic section. As a rule, the positions our body takes while sitting are far from ideal. Whether sitting at a desk or driving a car, our shoulders and head come forward, causing our chest to collapse and the thoracic section of the spine to become rounded. Maintaining such a position for many hours during the day leads to even greater stiffness of the thoracic spine (in a position that is unfavourable for it), and this results in degeneration and the occurrence of pain. In addition to the unsightly “hump”, degeneration of the thoracic spine can lead to disorders in the entire musculoskeletal system of our body.
Get your thoracic spine moving
Due to the natural curvature of the spine, mobilization for the thoracic spine will be any exercise that requires full upright or rotation at chest height. These exercises do not require special equipment or a high level of fitness, and you will only need a mat, a piece of wall and... a chair. With an exercise chair, you can use it even while you are at work – as part of a short, active break from sitting at the computer.
Exercising on a chair
Rotation in the thoracic spine
- Sit in the middle of the seat so that your back does not touch the backrest.
- Straighten and lengthen your spine, imagining that you want to touch the top of your head to the ceiling.
- Cross your arms over your chest.
- Without moving your hips, try to turn as far to the right as possible.
- Stay in the extreme position for 2-3 seconds, then repeat the movement to the other side.
- Do 5 to 10 repetitions on each side.
“Ball”
- Sit in the middle of the seat so that your back does not touch the backrest.
- Straighten and lengthen your spine, imagining that you want to touch the top of your head to the ceiling.
- Intertwine the fingers in front of your chest, then bring the intertwined hands to the back of your head. Tilt your head slightly back and look upward.
- Open your elbows wide and pull your shoulder blades together. Feel your upper back muscles working.
- At the same time, begin to close your elbows toward each other and round your back. Tilt your head down so that your chin aims at your sternum. Imagine that you want to make a ball out of your torso.
- From the ball position, slowly move again to an upright position with elbows set wide.
- Hold each position for 2-3 seconds. Do 5 to 10 slow repetitions.
Stretching the chest muscles
- Stand at the back of the chair so that you have its backrest in front of you.
- Position your feet hip-width apart and bend your knees slightly.
- Place your hands on the back of the chair at shoulder width. Straighten your arms at the elbow.
- Then move backwards on your feet so that your torso is parallel to the floor.
- Pull the shoulder blades together.
- Feel your chest, shoulder and upper back muscles stretch.
- Stay in the position for at least 30 seconds.
Exercises on the mat
Rotation in the supported kneeling
- Position your body in supported kneeling (“on all fours”).
- Leave the spine in a neutral position, pull the shoulder blades together.
- Place your right hand on your right ear. Keep the balance.
- Turn your torso to the right side, so that the elbow of your right hand aims toward the ceiling. Remain in the position for 2-3 seconds.
- Return the elbow to the bottom and repeat the movement to the top.
- Do 10 repetitions, then change sides.
Cat and camel
- Position your body in supported kneeling (“on all fours”).
- Leave the spine in a neutral position, pull the shoulder blades together.
- Perform a cat’s back by tucking your head between your shoulders. Imagine that you are pushing off the mat with your hands, and with the thoracic section of your spine you want to touch the ceiling. Hold the position for 2-3 seconds.
- From the cat’s back, move into the reverse position (i.e. the camel’s back) – raise your head up, lower your chest and abdomen toward the mat. Hold the position for 2-3 seconds.
- Return to the cat’s back. Do 5 to 10 slow repetitions.
Stretching the chest muscles while kneeling on a mat
- Position your body in supported kneeling (“on all fours”).
- Leave the spine in a neutral position, pull the shoulder blades together.
- Extend your hands slightly forward.
- Without taking your hands off the mat, move your hips backward while not sitting on your heels (keep your hips up).
- Lean on your hands, try not to rest on your elbows. Point your chest downward.
- Tuck your head between your shoulders. If your mobility allows, you can rest your forehead on the mat.
- Stay in the position for at least 30 seconds. Feel your chest, shoulder and upper back muscles stretch.
Standing exercises
Shoulder lifts
- Stand with your back to the wall, and stick your back to it along with your head. Bend your knees slightly. Ensure that the lumbar spine is fully adjacent to the wall.
- Without pulling your back away from the wall, lift your elbow-straightened arms in front of you, and then try to move them over your head so that your palms touch the wall.
- Stay in the position for 2-3 seconds, then lower your arms down.
- Repeat 10-15 times.
Shoulder abduction
- Stand with your back to the wall, and stick your back to it along with your head. Bend your knees slightly. Ensure that the lumbar spine is fully adjacent to the wall.
- Your task will be to raise your straight arms above your head sideways – so that your hands draw an invisible circle on the wall. Remember not to pull your back away from the wall when abducting your arms to the side.
- Stay in the position for 2-3 seconds, then lower your arms down.
- Repeat 10-15 times.
Breathing exercises – diaphragmatic breathing
Another equally important method of mobilizing the thoracic spine is to practice proper diaphragm work.
- Stand upright, imagine that you want to touch the top of your head to the ceiling and lengthen your spine. Pull your shoulder blades together slightly.
- Place your hands at the level of the last, lower ribs.
- Squeeze your ribs so that you can feel them hard enough under your fingers.
- Take a breath in through your nose. Try to direct the air where your hands lie.
- As you inhale, your ribs should expand and your palms should move away from each other.
- Exhale through your nose. Your ribs and hands should come together back towards each other.
- Repeat the exercise about 5 times (you can increase the number of breaths over time).