Scribd Logo
Upload

Welcome to Scribd!

  • 46 views

    Thoracic Back Mobility Exercises

    Uploaded by

    Omer
    The document provides instructions for 5 exercises to improve thoracic back mobility. Exercise 1 involves rotating the head and trunk while sitting or lying on your side. Exercise 2 uses a rolled towel or foam roller placed at the mid back while lying down to extend the back. Exercise 3 is done on all fours with the bottom arched back towards the heels. Exercise 4 is done sitting on the floor with feet together and hands holding feet to flex the upper back. Exercise 5 involves bending sideways from a standing position. All exercises should be done slowly and within a range of slight discomfort, and pain that does not ease with rest should be reported to a medical professional.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Thoracic Back Mobility Exercises

    Uploaded by

    Omer
    46 views4 pages
    The document provides instructions for 5 exercises to improve thoracic back mobility. Exercise 1 involves rotating the head and trunk while sitting or lying on your side. Exercise 2 uses a rolled towel or foam roller placed at the mid back while lying down to extend the back. Exercise 3 is done on all fours with the bottom arched back towards the heels. Exercise 4 is done sitting on the floor with feet together and hands holding feet to flex the upper back. Exercise 5 involves bending sideways from a standing position. All exercises should be done slowly and within a range of slight discomfort, and pain that does not ease with rest should be reported to a medical professional.

    Original Description:

    Original Title

    thoracic-back-mobility-exercises

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides instructions for 5 exercises to improve thoracic back mobility. Exercise 1 involves rotating the head and trunk while sitting or lying on your side. Exercise 2 uses a rolled towel or foam roller placed at the mid back while lying down to extend the back. Exercise 3 is done on all fours with the bottom arched back towards the heels. Exercise 4 is done sitting on the floor with feet together and hands holding feet to flex the upper back. Exercise 5 involves bending sideways from a standing position. All exercises should be done slowly and within a range of slight discomfort, and pain that does not ease with rest should be reported to a medical professional.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    46 views4 pages

    Thoracic Back Mobility Exercises

    Uploaded by

    Omer
    The document provides instructions for 5 exercises to improve thoracic back mobility. Exercise 1 involves rotating the head and trunk while sitting or lying on your side. Exercise 2 uses a rolled towel or foam roller placed at the mid back while lying down to extend the back. Exercise 3 is done on all fours with the bottom arched back towards the heels. Exercise 4 is done sitting on the floor with feet together and hands holding feet to flex the upper back. Exercise 5 involves bending sideways from a standing position. All exercises should be done slowly and within a range of slight discomfort, and pain that does not ease with rest should be reported to a medical professional.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Thoracic back mobility exercises

    Despite being in pain it is important to maintain your range of movement in each


    direction. Moving into slight discomfort is encouraged.
    Remember it is normal to have some pain and discomfort when exercising which
    should improve the more you practice. If your pain worsens and does not ease by
    reducing your exercises or having more recovery time between sessions please
    contact your GP or health professional.
    Exercise one: Thoracic spine rotation

    Level one

    Start by sitting on a firm surface like a dining room chair. Sit up straight. Rotate your
    head and trunk slowly as far as you can first in one direction and then the other. You
    could also try this with your arms folded across your chest.
    Do this 10 times slowly to each side five times per day.

    1
    Level two

    Lie on your side on a bed or floor. Bend your knees to a comfortable bent position.
    Your upper arm should be straight then lifted out and behind your body with your
    head and shoulders following. You should feel a twist movement in the thoracic
    spine. Hold for a few seconds then return to the side lying position. Do five times,
    three times per day.

    Level three

    Sit on the floor. Bend one knee and put your opposite arm around the knee.

    Pull your knee towards your opposite shoulder, rotating your upper body. Breathe
    normally. Hold for a few seconds then return to the starting position. Do five times,
    three times per day. Remember to repeat this to the other side.

    2
    Exercise two: Rolled towel thoracic extension
    Roll up a bath towel to make a sturdy roll. If you have one, you could also use a
    foam roller.
    Level one

    Lie on the floor on your back with both knees bent and feet flat on floor. Position the
    rolled towel at your mid back. Cross one leg over the other if you are able to (in order
    to minimise low back movement.) If you can’t do this don’t worry. Place both hands
    loosely at the back of your head or cross them across the front of your chest. Then
    let your shoulders and head slowly bend backwards over the rolled towel. Hold for a
    few seconds. Then slowly return. You can adjust the position of the towel to different
    levels of the thoracic spine.
    Do this five times, three times per day

    Level two
    A more advanced exercise is to repeat the same exercise but with your arms as
    straight as possible up in front of you with a weighted object in your hands. Then
    bend backwards over the rolled towel as you lift your hands above your head slowly
    before then returning to the starting position.
    Exercise three: Child’s pose

    In a kneeling position with your knees supported by a pillow, bring your bottom back
    towards your heels (to minimise the movement of the low back.) Lower your chest
    towards the floor, arching your thoracic spine. Hold for a few seconds.
    Do this 10 times, three times per day

    3
    Exercise four: Thoracic flexion in sitting:

    Sit on the floor with the soles of your feet together. Hold your feet with both hands.
    Push your feet against the floor and push your upper back backwards and upwards.
    Hold for a few seconds.
    Do this 10 times, three times per day.

    Exercise five: Thoracic lateral flexion:

    From a standing position, bend sideways at the waist.


    Do this 10 times, three times per day.

    You might also like