Have you ever analyzed your lifestyle? Do you realize that our routine leaves us no time for exercise? It has made our lifestyles unhealthy. If you work in offices, you have to sit all day in front of the computer screen. It makes you susceptible to acute diseases like overweight, diabetes, heart ailments, and impaired musculoskeletal health. Improper sitting posture can cause neck, shoulder, and dorsalgia. Hence, this article illustrates ten ways to enhance your Thoracic Spine Mobility.
The Importance of Thoracic Muscle Mobility
If you are a sportsman or an active person, T-spine flexibility is essential for your healthy movement. Hence, this region of the spine plays a crucial role in keeping the shoulder joint and lower back strong, working, and pain-free.
Below are some of the benefits of improving your back mobility:
- Boosts proper movement patterns that will make you tougher and competent when you move
- You will develop injury flexibility which will protect not only your back but also other joints
- Better posture
- Diminishes pain in the neck, lower back, mid-spine, and upper back, especially for the people who work in an office and sit all-day
- Stronger Shoulders. You should know that your body is connected all over. So, if the spine works well, other movements also have strength
- Enhances Lung Volume
10 Ways to Enhance Your Thoracic Spine Mobility
Did you know that sitting daily for long hours may cause stiffness of the thoracic spinal column? It can hinder your everyday movement. Hence, you must know some practical exercises to improve Thoracic Spine Mobility.
Here are some Thoracic Spine Stretches which will help improve your movements and health:
Fix your elbows and wrists on the wall and gradually raise the arms until they are entirely above. After this, return to the original position and repeat the movement 5-10 times.
Altered Child Pose
At the end-range spot, float your hand slightly off the wall. Perform this for five seconds and replicate three times on each side. Deepen the stretch between each repetition.
Dumbbell Good Morning
This workout gets its name from the position a person goes into. It will very similar to how people used to bow when saying good morning.
Stand with your feet at shoulder width apart. Mount a barbell behind your head safely. Considering your hips as the hinges, move your torso towards the ground till it becomes parallel to the ground, keeping your back straight the whole time. Hold this position for 2-3 seconds and stand back straight up.
Repeat this process for 10-12 times.
This exercise targets your upper back (including rhomboids), lower back, glutes, and hamstrings.
Active Rotation Exercise
Begin with a bow position placing a ball between your inner leg and the wall. It will guarantee that you don’t trick with any hip motion.
When you half kneel, place both your hands behind your skull. Rotate in a round position and return. Try to keep your elbows away from the way and boast like a champ.
Quadruped Thoracic Rotation Exercise
Start by allowing your lumbar back to enter into flexion to lock your lower back. It will enable the motion to originate directly from the thoracic muscle. Spin with one hand as far as you can while your arms are in touch with the floor.
Another way to perform this exercise is to open your chest to the wall you are spinning towards. Try to move only at the t-spine.
Take a resistant band, and tie it around a hook equal to your shoulder height. Stand facing towards the point at a distance that ensures no limp in the round. Hold the band tightly, and stretch your arms straight. Keep the feet and hips fixed as it will help move the t-spine. Try to keep your elbows straight and spin your shoulders away from the point. Repeat this exercise at least 8-10 times on both sides.
You can also try this exercise in another way. Change the anchor point to the eye level, and spin from high position to low. Practice this 8-10 times.
This time, you can fix your anchor point below the hips level and follow similar steps. But this time, from low to high. Practive 8-10 times on both sides.
Seated Wall Slides
Sit down on the ground against the wall with knees somewhat bent. Dash close to the wall in a way that your lower spine touches the wall. Ensure that your mid-back and skull also touch the wall. Move your arms to your side with elbows arched at 90 degrees. Ensure that your elbows and hands are in touch with the wall as you move up and down. Practice this exercise 5-6 times.
It would help if you took a broomstick and lay facing down on the ground. Hold the stick above broader than shoulder width. Uplift the floor by ranging through the mid-back.
Last Two Reps
The start position will be the same, except when you raise off, you will have to grasp that position and twitch the stick down behind the neck until it touches your shoulder. Then press back up into extension and lower to the ground. Repeat this 5-6 times.
Begin in the animal position, and ensure that your hands are right below your shoulders and your knees overhead the hips. Gasp and draw your jawbone to your upper body while rounding out your mid-back as much as possible. After you achieve the thoracic flexion, breathe out as you move your stare forward. Then, force through the floor with your arms or shoulders. Then, extend through your middle back as much as possible. Repeat this 8-10 times.
Open Book Position
Begin with lying sideways, with one leg braced by a foam roller or similar item. The purpose is to get the hips fixed on top of one another and maintain it during the exercise. Your hips and knee are both angled at 90 degrees. Also, make sure that the hips remain aligned with the shoulder while the brain and neck are comfortable.
First Two Reps
With your hands in front and palms facing inside, while your knee is fixed on the roller, open up. Then, let your skull and neck move with a swinging arm and spin as much as you can (on the opposite side). Try to push into the foam roller with your knee while your hips are fixed. Repeat five times on both sides.
Premier Pain Centre
If your spine issue is severe, you should visit a medical center like Premier Pain Centre. It is a leading pain management center where world-leading experts offer the best pain solutions.