THORACIC MOBILITY TO HELP WITH ROTATION SPORTS - OR IF YOU HAVE NECK, BACK & SHOULDER PAIN
THAT WHOLE AREA OF YOUR BODY YOU FORGOT ABOUT - YOU KNOW, THE MIDDLE PART, YOUR THORACIC SPINE.
THORACIC SPINE - A SOURCE OF SOME BIG WINS;
For some reason, the middle of your back, the thoracic spine is often forgotten about. Weather it’s by physios, coaches or trainers - working on this area of the body seems to come last.
This is unfortunate as there are so many muscle attachments, joints and important things that go on in this area of the body. Being stiff in this area can cause neck and shoulder pain… it can be a source of your lower back pain… and for rotational sports, throwing, cricket, baseball and even soccer, if we aren’t mobile in this area we are likely to get niggles in other areas.
THORACIC SPINE FOR THE OFFICE WORKER, BREATHING AND SLEEP;
The office worker can get really stiff in this area. The joints in the mid back stiffen up, our neck muscles get tight and often our breathing cycle shortens into the upper lungs. This is forming so much of what we see now at iMove now. Stiffness and discomfort in the upper back and neck.
When you do try and move, jump or reach overhead you are often restricted in those movements - because of your desk posture - and everything just becomes harder.
Lastly, a huge wave of evidence is coming out about the power of deep breathing and diaphragmatic breathing. Often people who are stuck, curved and stiff in their thoracic spine find it difficult to get their diaphragm (breathing muscle) really expanding and opening up the bottom of their lungs.
This is a problem because for anyone with stress or anxiety or just trying to improve sleep, we love starting with big diaphragmatic breaths as this really relaxes us, reduces anxiety and gives us a great night sleep.
START WITH EXTENSION;
In the video below Adrian starts with a simple thoracic extension. This gets his thoracic spine comfortable with getting back into neutral and even into extension (think the opposite of sitting flexed at the computer).
This opens up his chest and shoulder and also starts to reverse some of the curve and stiffening around his middle spine. This alone can help reduce neck, shoulder and lower back niggles.
ROTATION FOR EVERYONE;
Look, I can’t think of who this ISN’T good for;
- Anyone playing soccer, golf, cricket, football and throwing sports.
- If you struggle getting a jacket on?
- Trouble reaching to the back seat?
- Or if you have niggles in your neck, shoulder and lower back.
Yes, so pretty much everyone… you need to get some rotational mobility through your middle spine. Again, this is often overlooked and not something we practice so many, many people are surprised by just how stiff they are in these movements.
Before you go for a run, we normally warm-up our knees and ankles but for some reason before we rotate we don’t warm up our thoracic spine.
So after you’ve done a few extensions (in the video above) get into some thoracic rotations in the video below.
BONUS MOVES FOR SPORTS WITH RAPID ROTATION OR THROWING;
The two videos above are a MUST for almost anyone, particularly the office worker, to create a healthier spine in general. If you are into any of the throwing or rotation sports mentioned above, then after trying and getting comfortable with the videos above, try this third stage video.
This gets you not only rotating your thoracic spine but segmenting some movements on top of that to make sure your legs, spine and arms can all move freely in various positions… check it out.
THE WRAP UP;
- If you have neck, shoulder or lower back niggles, try these.
- The Thoracic Spine is often forgotten, but so important.
- If you are in any rotational, directional or throwing sports they are a must for a warm up.
- If you are at the desk most of the day these could be a revelation.
- The Thoracic spine is super important for healthy movement, niggle prevention and breathing.
As always feel free to message us on FB, email or book in online at 1 of our 3 locations in Sydney;
iMove Physio Miranda: (https://imovephysio.com.au/miranda/)
iMove Physio Panania: (https://imovephysio.com.au/panania/)
iMove Physio Rozelle: (https://imovephysio.com.au/rozelle/)
iMove Physio Miranda Services These Suburbs:
- Gymea Bay
- Yowie Bay
- Taren Point
- Caringbah South
iMove Physio Panania Services These Suburbs:
- Revesby Heights
- East Hills
- Picnic Point
- Padstow Heights
- Condell Park
- Voyager Point
iMove Physio Rozelle Services These Suburbs:
- Balmain East