Reverse the reaching motion to draw the hand out, rotating the chest open to the side. Allow the shoulders to rotate while reaching and pause at the end range of motion.
Pick up one hand and, while keeping the eyes looking at the fingertips, reach across the front of the torso underneath the supporting arm. Rock the hips back toward the ankles and brace the abdominals so that the lumbar spine is fixed in this position. Threading the Needleīegin in a quadruped position with the hands placed underneath the shoulders. Perform this exercise slowly for five to 10 repetitions at a time. Pause, exhale and gently extend the upper back before rocking forward over the elbows to reset. As the hips move back, keep the midsection braced to support the lower back. Rock the hips back toward the ankles while keeping the elbows on the bench so that the shoulders are pulled into flexion and the top of the head is out of the way of the bench. Bend over at the hips to place your elbows on top of the bench with your eyes looking down. Thoracic Extension On A Benchīegin by kneeling next to the side of a bench while holding a PVC pipe or dowel with a supinated grip. Repeat the extensions in multiple positions until the foam roller reaches the back of the shoulders below the cervical vertebrae. Then move the hips a small amount away from the foam roller so that it is positioned slightly higher on the upper back.
Perform this motion for one to five repetitions in one position on the foam roller. Relax the upper back and come back to a resting position on the roller without crunching. Tighten the abdominals to keep the ribcage held in place and extend the upper back over the roller. Place your hands behind your head with the elbows pointing forward. Place the foam roller behind the upper back just below the scapula. Set up for this movement by lying on your back with your feet flat and knees up. In this movement, a foam roller acts as a support for the upper back and creates a wedge that allows an individual to practice extension of the thoracic spine at various positions and vertebrae.
Thoracic extension exercises are good options to include in a warm-up prior to a workout that includes vertical upper-body pressing and pulling movements. The ability to produce extension in the thoracic spine can improve active range of motion in shoulder flexion and overhead movements of the shoulder. This article provides examples of exercises that can be implemented regularly as part of a client’s warm-up or as active recovery during a workout to help improve and maintain mobility of the thoracic spine. When this type of movement is restricted, it can lead to compensatory movements that also lead to shoulder pain and other issues.Īs a health and exercise professional, this is important to consider when creating programs and exercises that facilitate improvement in thoracic mobility should be utilized. Additionally, many recreational activities require rotational movement around the thoracic spine. The considerable amount of time many people spend sitting down, both for work and during leisure time, has been shown to contribute to a more kyphotic posture, which is associated with decreased shoulder range of motion, as well as painful conditions such as shoulder impingement syndrome.
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