![]() As you exhale, press the forearms into the ground and gently try to reach the arms out in front of you and push the thoracic spine into further flexion(back up to the sky).Rest forearms on the floor and take a big breath in through the lower ribs trying the expand them in a 360* range of motion. ![]() Posterior my tilt the pelvis and sit back and you heels.Pop down on the floor on hands and knees.You have been smashing your thoracic spine into extension without feeling much relief of your middle back pain or noticing a change in range of motion in it or adjacent areas.If you look In the mirror and notice you have a flat spine (the normal thoracic spine should make a 40 °curve or c shape).You are highly stressed and breathe mainly through the shoulders and neck.When your back flattens out it is basically getting locked in extension, so when you get down on a foam roller you are just jamming it further into a range of motion it is already stuck in. This increased force usually results in slack being taken up but increased motion through your neck, lower back, or shoulders.Ĭheck it out in a mirror do you lose the natural C shaped curve below the shoulder blades? Do you feel no matter how much you foam roll and stretch out your thoracic spine, nothing gives you any long term relief? If this sounds like you, then maybe its time to try some flexion mobilizations for your mid-back. The typical Thoracic kyphosis is approximately 40 ° to distribute the force through your mid-back efficiently. The mid-back (thoracic spine) and sit bone (sacrum) form a C shaped curve known as kyphosis. In the picture below (courtesy of ) we see the neck (cervical spine) and the lower back (lumbar spine) form a backwards C shape (a lordosis). These curves begin forming as soon as you are able to walk. In order to distribute and absorb stress, your spine develops a set of natural curves. Heres a FREEBIE I made for you How Your Back Absorbs Stress: But, if you’ve tried these exercises, and still get tight through your mid-back, maybe it’s time to dig a little deeper and work in thoracic flexion. You may have even coupled this with thoracic rotation. ![]() Bending forward through your mid-back is kind of the forgotten child when we talk about the thoracic range of motion. The middle of your back (the area between your neck and lower back) is known as the thoracic spine. ![]() Odds are your mid-back isn’t moving as much or as well as it should. Have you been struggling with middle back pain or tightness? Maybe you get a really stiff neck and blame sleeping on it the wrong way. Do You Have Middle Back Pain, A Stiff Neck Or Tight Lower Back? Middle Back Pain? Try This Unlikely Exercise. ![]()
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