Rotate your spine to face behind your chair. Simultaneously stretch your right arm toward the wall behind you. Release, then move through this stretch for 15 to 20 reps. Switch sides and repeat. Show Instruction
If you have an achy lower back or tight upper back, find a way to improve the mobility in your middle-back — or the “thoracic spine” — and you’ll get relief. The move:With your knees on the ground, sit back into your heels with your laces flat on the ground. Then, bend you...
The Best Back Stretches For The Upper Back First up: upper back stretches. To determine the best upper back stretches, we need to first understand the anatomy of the upper back. The upper back is located on the thoracic spine, which consists of 12 vertebrae that support the neck, rib cage...
Avoid using the spinal twist in yoga for scoliosis. Twisting the upper body may worsen the spine’s curves. Bending the rib cage in different directions can also harm those with scoliosis. Poses like side bends and twists are risky. The shoulder stand position strains the neck and shoulders, ...
Stay here or wrap your left arm across your body, gently grasp your right rib cage, and twist your thoracic rib cage toward the left. As you inhale, focus on releasing the left side of your neck and as you exhale gently twist a little more if that’s comfortable for you. Stay here ...
: If you feel restriction in your shoulders when trying to flip your palms to face the floor, you can leave them facing each other. If you do flip them, be mindful of your internal rotators of your shoulders. Keep your ribs down so you don’t overly extend throughyour thoracic spine....
Patient performs a chin tuck (axial extension), then nod the head, bringing the chin toward the larynx Suboccipital Indication for the mid thoracic extension mobilization stretches Decreased mobility in the thoracic spine Patient lying supine on foam roller placed vertical along spine Neck relaxes on...
This pose opens the chest, decreasing rounded shoulders and releasing tightness in the middle back. In addition, it helps decrease kyphosis, extreme forward curvature of the thoracic spine. Sit near the edge of a chair and interlace your fingers behind you, with your palms facing your back. Le...
Round forward, flexing your spine as you exhale, then arch back, opening up the chest and looking up as you inhale. Perform 10 to 20 repetitions. Show Instructions 3. Seated Bow and Arrow "Your thoracic/mid-back extension and rotation becomes limited after sitting in rounded postures for pro...
7. Thoracic Spine Extension With Foam Roller Carrie Lamb How to: Lie on your back, with your hands behind your head, knees bent, and feet placed firmly on the ground. Place the foam roller mid-back and inhale as you extend back far enough to open the chest and feel the stretch. This...