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Thoracic Mobility

12/10/2012

12 Comments

 

Thoracic rotation assessment

Mobilize the ribcage to decrease neck pain
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.

Breathing Exercise:  Enhance Rib mobility, improve rotation

Child's Pose breathing into the posterior ribcage
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

Using Yoga Tune Up balls to release tension between the shoulder blades
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.
Assess the spine: how much arch in your back?
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.
Thoracic Mobility: Flexion and Extension over tennis balls
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.
Self Mobilization for the thoracic spine
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.
 thoracic spine release
As you move higher up your spine, you will not need a prop under your shoulders.
Mobilization of the thoracic spine
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.
12 Comments
Lyn Christian link
12/10/2012 11:59:38 am

Very practical, quick steps that get results. Another home-run blog Susan. Thanks

Reply
tim harris
12/16/2012 11:43:38 am

As a fellow RES, I want to compliment your form, cues and visuals, Susan. That Ex Rx is one of my favorite for getting mobility and stability in the thoracic spine. I tried and like the rotational assessment Ex you brought back from your recent class. Cool to mix that with the "needle threading" Ex.

Reply
Susan
12/16/2012 11:57:27 am

Thanks Tim. I like to apply Rexi principles to new stuff that I learn. Love this stuff!

Reply
Galya link
12/19/2012 09:07:20 am

Loved your blog post on t-spine mobility!!! Sue Falsone is such a brilliant resource! I use the t-spine mobility test as a mobilization too, one way that I like to take it further is to also do it with the arm in internal rotation (just take the forearm behind you at the level of the lower back). It's a great way to take the rotation a bit higher up the t-spine. Loved the sequence you chose for the session and I will forward it on to my breastfeeding mommies who need all of that :)

Reply
Galya
12/19/2012 10:43:51 am

Thank you for your feedback!
I would like to know more about the SMFA. I bought Movement and am looking forward to learning more from that. I also saw your lecture on the movement lectures website. I listened to the little blurb and am excited to purchase to learn what you have to share!

Reply
Susan
12/19/2012 11:05:27 am

Galya, Oops! I don't know what happened. My response to you is above. Thanks, Susan

crossfit workout of the day link
2/12/2013 05:47:39 pm

It's a good way to exercise. Thanks for the advice.

Reply
the virtual private server link
6/3/2013 04:41:58 pm

This biblical narrative of Passover has long inspired men and women of all faiths and nationalities to recognize the inherent justice of the struggles of oppressed people of other backgrounds, and to make those struggles their own

Reply
Terri link
10/5/2015 06:07:51 am

Thanks for this post. I have very limited thoracic mobility and always thought it was from my low back issues. But maybe it is the other way around! I am definitely going to try these exercises. How often should I be doing these? I wish I lived closer to you so I could get an evaluation. You wouldn't know anyone in the St. Louis/MetroEast area that practices your type of therapy? thank you for your blog!

Reply
Susan
10/5/2015 10:16:37 am

Hi Terri,

Maybe experiment and do the exercise daily for a couple weeks. You can use this link to see if there is anyone in your area:http://neurokinetictherapy.com/certified-practitioners

Best, Susan

Reply
Natalie
11/4/2015 01:49:22 pm

This was a great stretch/workout. I just figured out I am a crazy rib thruster so I hope this helps remedy the situation! I am going to share on the mutu mamas facebook, if you don't mind. Lots of women looking for help with alignment and pelvic floor issues there.

Reply
Susan
11/4/2015 04:12:43 pm

Natalie,

Thank you so much for reading and I would love it for you to share!

Susan

Reply



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