Stiff Back? I've Got You Feeling Better With Four Easy Exercises
Did you know the thoracic spine makes up your upper and middle back, from the bottom of your neck, to a few inches past your shoulder blades. Bordering the thoracic spine are the cervical spine above and lumbar spine below, giving it an important role in transferring forces from one part of the body to another. For example if you need to pick something up off the ground but are unable to extend through your thoracic spine like you are supposed to that motion must occur somewhere else, like in the low back. This is why sometimes pain in the low back may be a result of dysfunction elsewhere. So what are common causes of decreased thoracic mobility? Guess what?! I am going to tell you, and then, I will tell you some neat little tricks. Ready, here we go!
So what makes for a stiff back?
- Prolonged sitting/ slouching
- Including long commutes, hunched over a computer, and sitting on the couch
- Improper lifting techniques
- Ex. Bending through the back instead of the dropping your hips
- Poor exercise techniques
- Arched back while planking and squats/ deadlift
- Too much focus on working out the chest and arms
Chin retraction: Chin retraction is coupled with upper thoracic extension, and the junction between the cervical and thoracic spine is a notoriously stiff area.
- Start seated with good posture
- Slowly retract your chain straight back until you feel a stretch at the back of the neck and are unable to move any further Hold this position for a two count, then relax and return to a neutral position
- Repeat, one set should include between 8-12 reps
- Hint: It may be helpful to think of you chin being on a shelf.
Cat/ camel: The cat/ camel is a floor based exercise done out of the quadruped position and allows for the entire thoracic spine to be worked at once.
- Start positioned on the ground on your hands and knees with your chin retracted
- Hands should be at should width apart, and knees at hip width apart
- Take a deep breath in and arch your back, and hold this position for a count
- Slowly exhale and allow your mid back to sag, hold his position for a count, make sure to maintain chin retraction and do not go into neck extension
- This counts as one rep, each set should include between 8-12 reps
Thread the needle: This exercise is also done out of the quadruped position, and incorporates arm movement. Proper movement at the shoulder is dependent upon the ability to extend through the thoracic spine. This exercise couples these movements to teach and reinforce correct movement patterns.
- Starting from the quadruped position with the chin retracted with your palm facing the floor reach back towards your opposite knee allowing your torso to turn in the same direction
- When you can reach no further turn in the opposite direction reaching as far back as can with your palm facing the ceiling
- Now you have completed one rep, repeat completing 8-12 reps with each arm for a set
- Make sure to maintain chin retraction throughout the entire movement
Child’s pose: Child’s pose is good stretch that ties in the thoracic spine with the upper extremities. I prefer to use a stability/ yoga ball to get a better stretch, and it makes it avoid lumbar flexion. If you don’t have one you can use a chair or couch, or use the floor. If at any time you experience any shoulder or low back stop the exercise.
- Start by kneeling with your hands on the stability ball
- Allow your mid back to sag while maintain chin retraction
- Hold position for 30-40 seconds
Conclusion:
Mobility in the thoracic spine is important for injury prevention and pain free motion. There are many different exercises you can use, these are just a few of my favorites. As with any new exercise regiment make sure to check with a trained health or fitness professional first before beginning. If you have any questions about any of the exercises feel free to stop into the office, call, or drop me an email. See you soon!
Mobility in the thoracic spine is important for injury prevention and pain free motion. There are many different exercises you can use, these are just a few of my favorites. As with any new exercise regiment make sure to check with a trained health or fitness professional first before beginning. If you have any questions about any of the exercises feel free to stop into the office, call, or drop me an email. See you soon!