5 Exercises To Improve Your Thoracic Spine (Upper Back) Mobility - ScanPhys

5 Exercises To Improve Your Thoracic Spine (Upper Back) Mobility

July 19, 2022

Exercises To Improve Your Thoracic Spine (Upper Back) Mobility

Nowadays, it’s quite common for people to develop poor posture due to various habits including sitting at a desk for hours while working or gaming, slouching while watching a show or looking down at a phone or tablet. Unless others point it out, it may be hard to notice, which makes it more challenging to correct it. Depending on how much time it takes to detect it or how severe the problem is, you may need to see a physiotherapist to determine the suitable treatment for your condition.

It may seem irrelevant but having enough mobility of the thoracic spine is critical in performing day-to-day tasks such as reaching into shelves and bending to move around the garden. For this reason, booking an appointment with a clinic that offers physiotherapy near me is ideal so you may receive a proper diagnosis, as well as instructions on what you can do to improve your mobility through various exercises and massages.

Cat Camel Drill

This exercise is one of the recommended drills to improve flexion and extension of the thoracic spine. The Cat-Camel drill is done by going in a quadruped position, then slowly moving from a fully flexed position to a fully extended position.

Side-Lying Thoracic Windmill

The side-lying windmill is a great exercise to improve your thoracic extension and rotation. This exercise is done by lying on your side, flexing your hip at 90 degrees, and resting your knee on a foam roller. Then glide your top hand around your head to get your arm to reach the floor on the opposite side.

Deep squat with thoracic rotation

The exercise is more advanced, it is recommended that you seek the guidance of a licensed professional specializing in physiotherapy JLT Dubai to avoid injury while performing the workout for the first few times. Once you are used to it, you may be allowed to do it without supervision.

Thoracic extension with roller & bar

This exercise is the ideal workout for improving your thoracic extension. It is done by setting up a bar and roller on your floor and then placing the roller on your thoracic spine. In some instances, it may be added as part of craniosacral therapy.

The side angle pose

This is a classic yoga pose done while sitting on a chair to maximize your spinal rotation. Like previous exercises, this involves stretching and reaching to increase reach and mobility. When doing this exercise, remember to exhale and follow certain breathing exercises to get the most out of the exercise.

Whether you need to visit a physiotherapy clinic to set an appointment for deep tissue massage or you’re booking an appointment for a consultation to assess the condition of your spine, Scandinavian Physiotherapy Center DMCC offers a range of treatment plans that are tailored to your needs. You may visit one of our clinics for a consultation or book an appointment for therapy sessions.