How to develop upper back flexibility and why you need it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Lack of activity and long hours spent in one position enslave the thoracic spine. This is bad for breathing and the health of the lumbar and cervical spine. But exercise can help reduce harm from a sedentary lifestyle and improve flexibility and posture.

Strengthening the thoracic spine is harmful to health for two reasons at once:

1. Difficulty breathing … Each vertebra in the thoracic region is connected to the ribs, which are involved in breathing. The lack of mobility in the thoracic spine makes it difficult to breathe deeply and freely.
2. Pain in the lower back and neck appears … To compensate for the stiffness of the thoracic spine, the cervical and lumbar regions become too mobile, which negatively affects their health.

Before starting the exercises, first check how much you need them.

Thoracic spine mobility tests

1. Lie on the floor on your back, bend your knees, press your lower back to the floor. Stretch your arms straight over your head and place your wrists on the floor. If your wrists don't reach the floor or your lower back comes off, your mobility isn't enough.

2. Stand straight with your arms crossed over your chest so that your wrists are on opposite shoulders. Turn your shoulders first one way and then the other. At the same time, the pelvis must remain in place. Ask a friend to evaluate from the back if there are any restrictions when turning in any direction.

If you have insufficient mobility or have limitations, the following exercises will help you fix it.

Mobility Exercises

Roller exercise

We have already told you how to roll out on a massage roller. This device is great for developing thoracic mobility.

Exercise technique

• Lie on the roller, placing it under the thoracic spine.
• Cross your arms over your chest, bend your knees.
• With an inhalation, push the body back, reaching the top of the head to the floor. Do not bend your lower back, the movement takes place in the thoracic spine.
• With an exhalation, return the body back.

Repeat this exercise 10 times. Do it slowly and carefully.

Deflection in the thoracic region while standing

Exercise technique

• Stand straight with your feet together and extend your arms over your head.
• Take a deep breath.
• As you exhale, lean back, bending in the thoracic spine.
• To avoid using your lower back, tense your glutes before arching and hold the tension throughout the exercise.

Repeat the exercise 10 times. Do it slowly, staying in the extreme position for 2-3 seconds. Control the deflection and do not engage the lower back.

Twisting on the floor on all fours

This exercise will help develop rotational mobility.

Exercise technique

• Kneel down on the floor, place one hand on your elbow in the center between your legs, and put the other behind your head.
• Slowly twist to the side of the arm behind your head.

Do 5 repetitions of this exercise on each side.

Side turns

Exercise technique

• Sit on the floor on your heels, put your hands behind your head.
• Turn to the side 45 degrees or less.
• Tilt your body to the side so that one elbow is down.
• Straighten your body and return to the starting position.

Repeat this exercise 5 times in each direction.

If you have limitations in one direction, use the following exercise to fix it.

Fix mobility restrictions

Take a double massage ball. Instead, you can use two tennis balls in a regular sock. Place the balls diagonally under the thoracic spine.

If you have restrictions on turning to the right, position the balls so that the right one is lower. If the restrictions are to the left - vice versa.

Exercise technique

• Lie on the balls, lower your pelvis to the floor, bend your legs at the knees, and put your hands behind your head.
• Do pelvic raises or reach the gluteal bridge. You can do the exercise without weight. But for a better study, take a dumbbell or kettlebell in your hands.
• Perform the exercise 5-10 times, and then move a little so that the balls lie on another section of the thoracic spine. Work through each section.

Developing the mobility of the thoracic spine can help reduce the harm from a sedentary lifestyle, improve flexibility and posture.