Open Up Your Thoracic Spine: T-Spine Exercises to Make You Move Better and Feel Taller
Ever notice how humans tend to get more hunched as we get older? It happens, but there’s plenty you can do about it. If feeling older than you need to seems like something you’d like to avoid, read on!
Why Does Posture Get Bad?
There are lots of reasons that your posture might be less than ideal. That’s because all sorts of factors are at play. Here are a few:
Jobs that keep us sitting
Automobile-centered culture
Sedentary activities like doom scrolling, playing video games or watching TV
Poor breathing habits
Genetic predisposition
But just because your posture may be influenced by one or more of these things doesn’t mean it’s hopeless.
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What Is the Thoracic Spine?
Before I give you things to try, we need to talk about how the thoracic spine works. Your spine is divided into three sections: the cervical (neck), the thoracic (upper and mid back), and the lumbar (lower back). While the cervical and lumbar spine have a fair amount of flexibility, the thoracic has very little comparatively. And it just gets worse as we get older. That said, thoracic spine problems are generally less debilitating than those caused by lower back pain. But that doesn’t mean they aren’t annoying. When things go wrong in the T-spine, symptoms can include upper back pain or numbness, tingling, and loss of feeling in the hands or arms (a.k.a. Thoracic Outlet Syndrome). Not super fun!
The Strategy
Because the thoracic spine has so little in the way of mobility, making use of what it has is crucial. So, what we have to do is:
Train twisting and extension - Use it or lose it, basically. We’ll focus on stretching muscles in the chest and lats, as well as mobilizing segments of the thoracic spine to allow for better range of motion.
Improve shoulder function - many of the muscles that support your shoulder are anchored to the spine. Long, flexible muscles here can equate to a flexible spine.
The stretches and exercises in this blog post will help you to maximize what your body is giving you. Check them out!
Floor Angels
Floor Angels are a fantastic way to strengthen your upper body and improve shoulder mobility. Instructions:
1) Lie on your back with your knees bent at a 90-degree angle and feet flat on the floor.
2) Extend your arms over your head, palms facing up.
3) Bend your arms and pull the elbows in toward your sides. Squeeze shoulder blades as you do. The back of your arms does not have to touch the floor.
4) Reach the arms back up over your head.
Repeat the movement for the desired number of repetitions or for a set amount of time. Focus on controlled movements and proper breathing throughout the exercise to maximize effectiveness and prevent injury.
Band Wide Pull-Apart
You can use physical therapy bands or regular fitness bands for this exercise.
1) Hold the band taut with the arms at a 90-degree bend, hands are shoulder-width apart.
2) Keep the upper arms pinned to the sides, pull the band apart as wide as possible, squeezing your shoulder blades together.
3) Return to starting position.
Aim for 30 reps, and feel free to break those reps into sets if necessary.
Sword Draw
this exercise can be done with light dumbbells, resistance fitness bands, or physical therapy bands.
1) Stand with feet hip-width apart. If doing the banded version, you will step on the end of the band with your opposite foot.
2) Bring your arm up and out, across your body in a diagonal pattern, ending with your arm above your head and slightly out to the side.
3) Return to starting position.
Seated T-Spine Rotation
This sitting version of a thoracic spine twist is perfect for mobility-impaired people. I have used this when my upper back is out of place, and it really helps! This is also great for resetting a rib that has fallen out of place.
1) Sit tall and extend your arm out in front of you.
2) Inhale and reach the arm back. You can lean slightly back here if you like.
3) Return to starting position and repeat.
Cat to Cow Flow
The cat to cow flow is a great way to mobilize and warm up your back.
Instructions:
Start on all fours, hands under shoulders, knees under hips.
1) Inhale - drop the belly and look forward and up. Try to focus on squeezing your shoulder blades as you drop your belly.
2) Exhale - round the back and look toward the belly button, shifting your hips slightly back as you tuck your tailbone.
Repeat for 8 to 10 reps.
What’s Next?
This should be a good start to getting your upper back working (and feeling) better, but this is by no means an exhaustive list of ideas or treatment.
Related topics: Lower Back Pain I Inflammation
If you don’t already work with a trainer or physical therapist, it may be a good idea to partner up with one, since a personalized program is the fastest path to results. Feel free to set a consultation using the link below!