Thoracic spine rotation is important for all athletes, especially those that play rotational sports such as baseball, lacrosse, tennis, golf, but also important for walkers and runners. Without enough mobility through this area, there may be limited force devoted through the rest of the body, which could cause abnormal amounts of stress on other body areas, resulting in pain and injury.
The thoracic spine and the pelvis need to work synergistically in tandem, to efficiently propel the body forward.
Also, thoracic spine mobility allows for full shoulder range of motion. In order to keep the shoulders moving to their capacity, the thoracic spine must function optimally.
Detailed below are ways to asses YOUR thoracic spine mobility and a few keys to enhance it. If you need personal guidance in this area, I can help in person AND virtually.
Just What Is The Thoracic Spine?
The thoracic spine refers to the group of vertebrae that are connected to the rib cage. The entirety of this structure is known as the thorax.
Different parts of our spine are designed for different motions. In general, the t-spine is oriented for rotation. In contrast, the lumbar spine is designed to maximize forward and back bending, and does not rotate nearly as much.
Assess
Rotation
- Sit on a chair with feet flat on the floor
- Keep the back straight and shoulders relaxed.
- Cross arms over chest: place the right hand on left shoulder and left hand on right shoulder.
- Keeping your hips stable and facing forward, slowly rotate the upper body to the right as far as possible.
- Assess the range of motion: ideally, you should be able to rotate to at least 45 degrees for each side without excessive effort or discomfort. It is recommended to take a picture or asking someone to look at the range for you.
- Note any stiffness or discomfort
- Compare with the other side
—> What’s equally important is to assess how it feels (restricted, stiff, or painful) and to compare both sides.
Extension
* Sit on the floor with knees bent
* Place the seat of a chair or the base of a couch at mid-back level
* Keep the back straight and shoulders relaxed
* Cross arms over chest, placing right hand on left shoulder and left hand on right shoulder
* Keep the chin tucked in, slowly arch the back to extend over the chair
* Assess: ideally, extension is at least 10 to 20 degrees past a vertical line. Take a picture or asking someone to assess the range.
* Note stiffness or discomfort
Increasing Mobility
Roller Mobilization
This will help mobilize the thoracic spine using a foam roller. This is the area from the bottom of the rib cage to the top of the shoulder blades.
- Using the roller, roll until you find a tender spot
- Take a deep inhale, and on the exhale, gently extend back over the foam roller
- Repeat 5 times
- Roll to the next tender/tight spot
- Repeat extensions 5 more times in each area
Side-lying T-Spine Rotation
This helps move the spine through its range of motion without fighting gravity.
- Lie on one side and place the foam roller under the top knee to help stabilize and support
- Exhale, and gently rotate the torso to the side opposite the legs, while keeping the pelvis “locked” with squeezing the roller
- Focus on rotating your sternum
Split Stance T-Spine Rotation
- Take a split stance/lunge next to a wall
- The leg closest to the wall has a slightly bent knee, with the knee over ankle joint
- The back leg (the one further away from the wall) is extended and push off the toes
- Rest the arm furthest away from the wall on the thigh closest to the wall
- Start rotating the arm closest to the wall in a circle
- Repeat 10 times and switch sides
- Do 2 sets of 10 repetitions on each side
- Distribute weight evenly between both legs
- Hold core steady, ensuring not to dip the hips to one side
Kneeling Thoracic Extension
- Kneel on the floor with knees hip-width apart
- Place a chair or bench in front at arm’s length
- Bend elbows at about 90 degrees and rest them on the chair or bench with palms facing
- Elbows should be shoulder-width apart
- Ensure the back is straight and the hips are directly above the knees
- Slowly lower the chest toward the floor by bending at the thoracic spine (mid-back). Keep the neck neutral
- Aim to increase the arch in the upper back while keeping the lower back and hips stable
- Repeat for 10 repetitions. Do 2 sets
Stretch Pointers
- It is important to breathe deeply with these exercises.
- Breathing moves the ribs, and the ribs connect to the thoracic spine
- If you can breathe in a position, you may be more likely to maintain it, as relaxed breathing facilitates a calming state for the nervous system. Once calm, the brain will allow and retain motion, as it interprets a certain position/situation as non-threatening.
- Take easy, quiet, normal breaths in through the nose
- Exhale to a count of 5. Prolonged exhales relax the nervous system