You’re presumably sitting if you’re reading this blog. You are probably bent over your desk, phone, or even just sitting on your sofa. We are not generally seated with the ideal posture while we are in these situations. The “rounding” of the thoracic spine is one feature of poor posture.

What is the Thoracic Spine?

Are you experiencing low back or neck pain? Do you have a saggy stance? Shoulder discomfort while lifting objects from above? This might be due to restricted thoracic spine movement.

The thoracic spine connects your cervical spine (neck) to your lumbar spine (low back). It is also the location of your ribs on the spine. If you attempt to round this region excessively, you may begin to resemble the hunchback, Quasimodo. This isn’t a good posture for most of us.

How to perform thoracic mobility tests?

Here are three easy, best thoracic mobility tests you may do to determine if you have a lack of mobility:

  1. Seated Wall Angel
  • Sit with your lower back against the wall, allowing for a natural low back curve.
  • Raise both arms above, thumbs towards the wall.
  • Slowly slide your arms down the wall, keeping them in contact with the ground at all times.
  • Return to 90-degree shoulder height, rotate hands down and keep shoulder blades from coming off the wall.
  • Return to the starting position by rotating back to the wall and raising your arms over your head.
  1. Supine Flexion Test
  • Lay on your back (supine posture), with your legs together and your hips and knees bent, and your feet flat on the floor. This reduces compensation and allows the pelvis to remain in a more neutral posture during testing by limiting hip flexor involvement.
  • The client will next extend both arms to 90 degrees of shoulder flexion while keeping the elbows locked out.
  • Next, attempt to lift your arms in front of you until they are above while maintaining your elbows locked out.
  1. Thoracic Rotation Test
  • Adopt a quadruped posture on your hands and knees.
  • To isolate rotation to the thoracic spine, the client should sit with their hips on their heels and their forearms on the ground.
  • The client puts one hand behind his or her head and strives to rotate only the thoracic spine in the direction of the hand.
  • Rep on the opposite side.

Learn more about how to improve thoracic mobility in the Youtube video provided below. Use them to take breaks from sitting in a static position during work or in a sedentary job:


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