A Drill Guide To Improve Thoracic Extension

When most people think about their posture, they typically concentrate on their neck and lower back. However, your upper back or thoracic spine may be just as critical when it comes to good posture. This region of your body is composed of 12 vertebrae that connect to your ribs and create a curved shape like the letter "C." For many individuals, though, this curvature is excessively rounded, leading to inadequate posturing, discomfort, and even pain.

Fortunately, there are drills you can perform to extend your thoracic spine, which is critical for improving your posture. Further, the majority of these drills can be done anywhere with little equipment. If you're ready to improve your posture and ease any discomfort associated with rounded upper back posture, this guide is for you.

Cat-cow

Begin on your hands and knees, your wrists under your shoulders, and your knees placed directly beneath your hips. As you inhale, raise your chest and straighten your spine while arching your back slowly. Bring your gaze upwards. Exhale and reverse the movement. Push your abdomen up towards the ceiling and gently draw your chin in towards your chest. To complete one rep of the exercise, return to your starting posture.

Angle-rotation thoracic mobilization

Sit on a bench and place your feet flat on the floor, knees placed at a 90-degree angle. Begin with one fist extended straight out in front of your body in the air while squeezing your shoulder blades together. Then, bend your elbow 90 degrees and rotate your arm downwards to reach behind your body. Move your arm at a slow but comfortable speed. Consider altering the angle of your arm to explore new areas of mobilization.

Foam roller thoracic extensions

Place a foam roller beneath your shoulder blades. Adopt a neutral position with your feet positioned on the floor and your core tightened. Inhale through your nose and exhale through your mouth while extending backward over the foam roller. Position the roller more up or down based on where you feel most squishy. Take frequent pauses and remember that the speed of your movement is not critical.

Sleeper stretch

To begin this stretch, lie on your side with your lower arm extended straight out and your upper arm bent at a 90-degree angle. Your upper arm should be parallel to your shoulder and positioned over your groin. Slowly attempt to contact your hand with the ground behind your torso with slow movements, which could feel challenging at first.

Thoracic spine rotations with resistance band

Start by sitting on a bench with your feet spaced hip-width apart. Anchor a resistance band to a horizontal surface and grasp the other end of the band near your chest with both hands. Keep your elbows on your sides and your core tightened as you attempt to rotate your upper body to one side of the bench. Repeat the procedure on the opposite side.

Conclusion

Improving thoracic extension can improve your posture by significantly reducing roundness in your upper back. The exercises mentioned in this post can not only improve posture but also ease pain and discomfort associated with a rounded thoracic spine. Set aside a few minutes each day to do these drills, and you'll quickly start to see the results. Remember, good posture isn't something that occurs overnight—consistency is key. Ensure that you contact B Physical Therapy today if you're looking for Physiotherapy in Winter Springs, FL.