One simple way to improve your spinal mobility is by doing supine thoracic rotations. This exercise can be done anywhere and doesn’t require any equipment. Just lie on your back with both knees bent and feet flat on the ground.
Then, let your knees fall over to one side while keeping your shoulders and head square with the other side.
This week’s blog post is all about supine thoracic rotation! This stretch is a great way to release tension in the upper back and shoulders, and it’s perfect for people who spend a lot of time sitting at a desk or working on the computer. Here’s how to do it:
1. Lie on your back on the floor with your knees bent and your feet flat on the ground.
2. Place your right hand behind your head and allow your elbow to fall open to the side.
3. Use your left hand to grab hold of your right knee, and gently pull it across your body towards the left side.
You should feel a gentle stretch in your upper back and shoulder area. Hold this position for 30 seconds, then repeat on the other side.
Thoracic Mobility Exercises
Thoracic mobility exercises are a great way to improve your posture and relieve back pain. The thoracic spine is the upper part of your back, and it’s the most important area for maintaining good posture. When your thoracic spine is in alignment, it takes pressure off of your lower back and neck, which can help reduce pain.
There are a few different ways to perform thoracic mobility exercises. One way is to lie on your back with a foam roller placed under your mid-back. Slowly roll up and down the length of your spine, stopping at any tight or sore spots for 30 seconds.
Another option is to sit on a stability ball with your feet flat on the floor and allow your upper body to fall backwards over the ball. Hold this position for 30 seconds, then come back up to sitting tall.
Thoracic mobility exercises are an easy way to improve your posture and alleviate back pain.
Give them a try today!
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Credit: physiorehab.com
What Does Thoracic Rotation Help With?
Thoracic rotation is a movement of the thoracic spine, or upper back. The thoracic spine is made up of 12 vertebrae, and it connects the neck to the lower back. Thoracic rotation helps keep the spine healthy by allowing it to move in all directions.
This movement helps keep the discs between the vertebrae healthy and prevents them from degenerating. Thoracic rotation also helps stretch and strengthen the muscles and ligaments around the spine.
How Does the Thoracic Spine Rotate?
The thoracic spine is made up of twelve vertebrae and runs from the base of the neck to the bottom of the rib cage. It is a relatively immobile section of the spine, with very little movement occurring at the joints between the vertebrae. However, it does have some limited ability to rotate.
This rotation occurs at two main points in the thoracic spine – at the top, where it meets the cervical spine, and at the bottom, where it meets the lumbar spine. Rotation in these areas allows for some small amount of movement in different planes – forwards and backwards, side to side and twisting motions.
The muscles and ligaments around the thoracic spine also play a role in its ability to rotate.
By contracting or relaxing these tissues, we can create small movements at each joint which all add up to produce a rotation overall. This is why we often use our arms and trunk muscles when trying to twist our upper body from side to side – they are helping us generate that rotational force.
While rotation in the thoracic spine is quite limited compared to other areas such as the neck or lower back, it is still an important part of our overall mobility.
We need this small amount of movement to help us perform everyday tasks such as reaching for something on a shelf above our head, or looking over our shoulder when reversing the car.
How Much Thoracic Rotation is Normal?
The amount of thoracic rotation is different for everyone. However, a good range of motion to aim for is 60-70 degrees. This can vary depending on your age, fitness level, and any previous injuries.
How Do You Increase Thoracic Rotation?
If you’re looking to increase your thoracic rotation, there are a few things you can do. First, make sure that you’re practicing good posture. This means keeping your shoulders down and back, and your chest up.
Second, try some mobility exercises for your thoracic spine. These can include things like foam rolling or using a lacrosse ball to massage the muscles around your spine. Third, do some specific stretching exercises for your thoracic region.
These might include reaching overhead with one arm while keeping the other hand on your hip, or lying on your back and bringing one knee up to your chest while keeping the other leg straight. By doing these things regularly, you should see an improvement in your range of motion over time.
Supine Thoracic Rotation Stretch
Conclusion
Supine Thoracic Rotation is a great way to increase the mobility in your thoracic spine. By lying on your back and using a towel or strap to rotate your torso, you can open up the spaces between your vertebrae and improve your range of motion. This exercise is perfect for those who spend a lot of time sitting at a desk or driving, as it can help to counteract the effects of poor posture.
Give it a try today and see how much better you feel!
