🏃♀️M O V E 🏃🏻♂️
“Freedom in a posture is when every joint is active.”
— B.K.S. Iyengar
What You Need to Know About Your Thoracic Spine
The thoracic spine, if you haven’t heard of it before, is the middle portion of your spine, sitting between the neck (cervical spine) and low back (lumbar spine). It consists of twelve vertebrae, and as well as the neck and low back, it also articulates with the ribcage and indirectly with the scapula (shoulder). It is designed to be a highly mobile part of our bodies and moves through three planes of movement; flexion/extension, rotation and lateral flexion.
The thoracic spine has become a hot topic in the exercise world recently, and with good reason. With modern life, our jobs have become more desk-bound, our screen-time and driving time grown longer and longer, and as a result, our thoracic spines have become stiffer and stiffer. This becomes a problem, not just because it’s quite uncomfortable to have a stiff mid-back, but also because it alters how we move our necks, backs and shoulders (often to the point of injury), as well as adversely affecting how well we can breathe. On top of all of that, the stiffer and more hunch-backed we become, the more we start to look like a relative of Quasimodo’s!
With all of this in mind, the thoracic spine is an integral part of our bodies to keep healthy, and for that reason, we can and should make some simple changes to our lives that will begin to change how we move our mid-back. The following exercise helps with increasing active flexion of the thoracic region. Although many of us are chronically ”stuck” in a flexed position (driving, texting, on the computer), actively working through the flexion provides excellent benefits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
N O T E S:
🔹You need a mini resistance band.
🔹This exercise requires core stability and the ability to take the awareness on the movement of the thoracic from the lumbar region. For beginners, a better variation is to do this exercise standing against a wall - this allows for feedback regarding the position of the low back.
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