Hunching over a desk all day can often cause the mid-back and trunk to feel cramped and tight. There are 12 vertebrae that make up the thoracic spine (aka the T-spine or upper back) between the cervical spine segment (the neck) and the lumbar spine segment (the low back). Reduced thoracic spine rotation and extension significantly contribute to symptoms and therefore likely function on a day to day! There are many different stretches that you can do to improve spinal mobility – here are a few of our favourites to try!

1. T-spine Extension On A Foam Rollern

1. 1. Place a foam roller on your mid-to-upper back with your hips on the floor and knees bent
   2. Place hands behind your neck to protect
   3. Keep your pelvis tucked in, and extend the rest of your back backwards
   4. You should feel a gentle stretch in the mid back at the location of the foam roller. Come back up slightly and repeat 5x.
   5. Move the foam roller up one vertebrae and repeat up. Stop once you get to the top of your shoulder blade.

2. Thread The Needle Exercise

1. 1. Starting on hands and knees, place the knees directly below the hips and your feet below the knees.
   2. Feeling stable with one hand on the floor, the trunk rotates to the opposite side, reaching hand towards the sky. You should feel a rotational stretch across the back and body.
   3. Stop once you feel a gentle resistance, do not stretch until you feel pain!
   4. Reach to the opposite side through, between stable hand and leg. Feel stretch in back.
   5. Repeat 5-8 times on both side.

3. Book Openers

1. 1. Lie on your left or right side. If you need neck support, rest your head on a pillow.
   2. Begin by extending your arms in front of you and top hip and knee at 90 degrees, bottom leg straight
   3. Rotate your body and arm – opening like a book!
   4. Be cautious of keeping the top leg stable on the floor
   5. You should feel a stretch across the chest and trunk, often you may also feel a pull into the hip as well!
   6. “Close” the book and return to the starting position.
   7. Repeat on each side 5-8 times.

Conclusion

With extended time in static positions, such as sitting, the back and shoulders can often feel tight and stiff. Give these 3 exercises a try to improve thoracic spine mobility. If not managed, mid-back stiffness can often lead to shoulder, neck, and even hip issues. At Train with Purpose, we are firm believers that prevention is key! Speak to one of our many experienced therapists if you have any questions, and don’t be afraid to seek help if you have any nagging pain.