Often, our modern lifestyles typically involve prolonged sitting and repetitive movements that can lead to discomfort and tension, especially in the upper and middle back. Upper back and middle back tension are often a consequence of a lack of thoracic spine mobility, although other factors like muscle tension may also be evident as well. Our thoracic spine consists of 12 vertebrae in the upper and mid-back area, playing a vital role in providing stability and movement to the upper body. When this area is lacking in mobility, it can lead to stiffness, limited range of motion, and an accumulation of tension.
Our thoracic spine functions to provide structural support and protection of the spinal cord, and gives us the ability to flex, extend, and rotate the upper body. Without adequate range of motion, individuals often have the feeling of tension and discomfort in the upper and middle portion of their back. This is where thoracic mobility comes into play. Thoracic mobility simply refers to a variety of exercises that help promote movement or mobility to the thoracic spine.
Having adequate thoracic mobility not only helps with upper and middle back pain and discomfort, but also has shown to improve range of motion and function of the spinal areas around the thoracic spine. Areas like the cervical spine (neck), shoulders, and lumbar spine (lower back). Which is why we often incorporate thoracic mobility exercises for our patient’s who experience neck and low back pain. Maintaining optimal mobility in the thoracic spine is vital to a well-functioning body.
Thoracic mobility is also an important concept for athletes that play rotational sports, such as baseball, football, hockey, golf, soccer, etc. All of these sports utilize movement patterns that require flexion, extension, side bending, and rotation of the upper and middle back. Without sufficient thoracic mobility, the athlete may have difficulty performing key movements in their respective sport.
Examples of a few thoracic mobility exercises include:
- Thread the Needle
- Wall Opener‘s
- Quadruped Elbow to Knee
Videos of these exercises can be found on our Instagram page! Give us a follow @premiersportschirorecovery
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Dr. Vincent Youngross, DC
