Thoracic rotation assessment
In my practice, I see many people with back and neck pain. When I assess the spine, I often find that the thoracic spine and ribs are frozen stiff. When the thoracic spine is not mobile, the low back and neck may compensate for this lack of motion, which can lead to overuse, tension and dysfunction.
Last weekend I purchased a lecture on the Thoracic Spine by Sue Falsone, PT, ATC from the website Movement Lectures. I was impressed with the material, and was inspired to include some of the exercises that she recommended to regain thoracic mobility into my Restorative Exercise™ class last week.
I have also been loving my new Yoga Tune Up® self massage therapy balls, so I added some myofascial release into the class as well.
Below I share with you 3 movements to free your thoracic spine.
Last weekend I purchased a lecture on the Thoracic Spine by Sue Falsone, PT, ATC from the website Movement Lectures. I was impressed with the material, and was inspired to include some of the exercises that she recommended to regain thoracic mobility into my Restorative Exercise™ class last week.
I have also been loving my new Yoga Tune Up® self massage therapy balls, so I added some myofascial release into the class as well.
Below I share with you 3 movements to free your thoracic spine.
Breathing Exercise: Enhance Rib mobility, improve rotation
Get into child's pose with arms down by sides. This position will limit your ability to breathe into your belly and will encourage you to expand your breath into the back ribs. Take 5 good long breaths. Try to expand the ribs on the inhale, and on the exhale, close the ribs.
Reassess thoracic rotation: More motion
thoracic extension and myofascial release with ball
 Place two tennis balls in a sock. A sock will keep the balls from rolling all over the place. Lie down on your back with the balls underneath you just below your shoulder blades. Your spinous processes should be between the two balls. |  Notice how much the ribs lift up when you lay down over the balls. You will need to prop up your upper back and neck to make sure you stay in alignment. |
 The balls are placed at the bottom of the shoulder blades and the upper back is propped up so the ribs relax down against the body wall. |  Lift the arms overhead. Make sure to only lift as far as you can before the ribs start lifting up. Complete 3-5 times and then move the ball up your spine. |
 As you move higher up your spine, you will not need a prop under your shoulders. |  Flexion and extension of both of the shoulders creates a flexion/extension moment at the thoracic spine. The ball helps to decrease the tension on the paraspinals. |
I would love to know how great you feel after practicing this for one week!
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
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