Spine Health Exercises: Thoracic Spine Rotation Mobilization - Standing

***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis & treatment. Please work with a fitness professional to learn proper exercise technique & to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute.

Thoracic Spine Rotation – Standing
Stand in good posture with a wide stance.
Hold arms straight.
Hinge forward at hips and bend knees until hands touch floor.
Maintain pelvis in this position throughout exercise.
Slowly rotate spine in one direction through a symptom free range of motion.
Keep arm straight and keep head facing arm.
Keep opposite hand touching floor.
Slowly return to starting position.
Repeat to opposite side using same exact technique.
Move in a slow and controlled manner.
Build to fifteen repetitions in each direction.

Thoracic Spine Rotation - Quadruped
Bilateral knees and palms on floor. Spine straight. Neck in line with spine. Maintain pelvis in position through entire exercise. Attempt to make entire rotation with thoracic spine.
Lift right arm off floor.
Rotate thoracic spine to right as far as possible through a symptom free range of motion.
Rotate thoracic spine to left as far as possible through a symptom free range of motion.
Build to 15 repetitions.
Perform with left arm.

Thoracic Spine Rotation – Side Lying
Side lying. Hips and knees flexed ninety degrees. Top leg stacked on bottom leg.
Shoulders flexed ninety degrees and elbow extended. Palms touching each other.
Pelvis, legs and lower arm do not move during entire motion.
Slowly raise upper arm and rotate thoracic spine as far as possible through a symptom free range of motion.
Attempt to touch scapula and arm to floor behind you.
Return to starting position.
Move slowly in a controlled manner and build to 15 repetitions.
Repeat on opposite side.

Reference
Clinical reasoning framework for thoracic spine exercise prescription in sport: a systematic review and narrative synthesis
[ Ссылка ]

The thoracic spine is the medical term for the midback. Thoracic spine health is important for proper posture, sports performance and the ability to perform activities of daily living.
The thoracic spine contains twelve vertebrae and two very strong muscle groups, the Erector Spinae muscles and the scapular retractor muscles.
Injuries, such as a muscle strain can occur in the thoracic spine. Prevent and rehab these injuries with mobilization, strengthening exercises, stretching, foam rolling and ergonomics.
Improve your posture and increase the health of your spine to live a healthier, fitter and more functional life.

Cervical Spine C1-C7
Thoracic Spine T1-T12
Lumbar Spine L1-L5
Sacrum
Coccyx

Thoracic Spine T1-T12
Twelve articulating vertebrae.
Each thoracic vertebra articulates with ribs bilaterally.
Twelve pairs of thoracic nerve roots. Each exits below the corresponding numbered thoracic vertebra.
Each thoracic vertebra contains Demi-Facets bilaterally to articulate with the Rib Heads.
Each thoracic vertebra contains a costal facet on the transverse process bilaterally to articulate with the Rib Tubercles.

Erector Spinae
Spinalis, Longissimus and Iliocostalis.
In lower lumbar spine, appears as a single muscle.
Common origin from a thick tendon that is attached to the sacrum, lumbar spinous processes and iliac crest.
In upper lumbar area, divides into three muscles:
Medial to Lateral - Spinalis, longissimus & iliocostalis.
Located posterior and lateral to the vertebra spine.
Three long, thin powerful muscles. Run superior on each side of spine.

Spinalis: Smallest and most medial.
Longissimus: Largest. In between Spinalis and iliocostalis.
Iliocostalis: Most lateral. Inserts onto angles of ribs.
As they ascend vertebral column, they divide regionally depending on where muscle attaches superior.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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