Why you need Thoracic Spine Mobility

Posted byApexPosted inUncategorized

Good morning!

Today we are going to take a look at how we can go about improving Thoracic Spine mobility. First, let’s understand WHY it’s important to create and maintain mobility in this region.

Pain Free Movement

How many times have you felt back or spine discomfort? How about when someone says that their back is killing them?

Our spine bears the load of our body. Every time we pick something up, bend over, and even when we walk or run; our spine is having to work to make sure that we are able to move as we should. If we are lacking the mobility or range of motion required to do basic tasks, that’s were pain and discomfort will arise.

Movements of the Thoracic Spine

  • Flexion/Extension:
    • This involves bending forward or backward at the spine. This is a Sagittal Plane movement. This example shows the movement the hip, but it’s the same concept when talking about the Spine.
  • Lateral Flexion:
    • The picture above classifies this as side bending, which is another way to describe the movement. However, the technical term would be Lateral Flexion. This is a Frontal Plan movement.
  • Rotation:
    • Think of throwing a ball, swinging a baseball bat or golf club, or perhaps even just rotating to look over your shoulder. This is a Transverse Plane movement.

Thoracic Spine Mobility in Sport

Swinging a bat in baseball requires T-Spine Rotation in order to get everything from your swing. Lacking Rotation at the T-Spine drastically reduces your ability to both load back and follow through on your swing.
It’s no different in Golf. Look at how much Tiger rotates through in his swing.
Here’s another great example. In order to throw it long down field, Aaron is going to need everything he can get from his T-Spine.

Exercises to Improve Thoracic Mobility

  • CAT COW
    • The Cat Cow exercise is great for improving Thoracic Flexion & Extension.
    • Start in the quadruped position & then proceed to slowly round your spine; reaching through your shoulders and scaps while also tucking your hips underneath . This first movement will work on spinal flexion.
    • Then, proceed to come out of flexion by extending your spine. Think of tilting your hips forward and letting your spine follow.
    • It’s important to have your head and neck follow in each direction as well.
  • QUADRUPED T-SPINE ROTATION
    • When doing this exercises, make sure that your eyes follow your elbow. The movement itself should be originating at the Thoracic Spine or between your shoulder blades, not your neck; so it’s important to make sure that your head and neck are just along for the ride and that you are actually rotating through your T-Spine.
  • BRETTZEL
    • The Brettzel is another great exercise to work on T-Spine Rotation.
    • If it’s a bit challenging you can opt to not grab the bottom leg, and just focus on the top one. By grabbing the down leg you are actually working on hip mobility in that leg as well, so it’s a nice two for one.
    • Once you finally set into the position, focus on your breathing to release tension and improve mobility. Make sure that you are breathing through your rib cage. We want your diaphragm and lungs working together here. Most commonly, people breath through their neck and pec region which we don’t want.

Hopefully this was helpful and insightful! Thanks for your time and enjoy the rest of your weekend!

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