EXERCISE OF THE WEEK - Modified Superman

This is a great exercise to encourage thoracic extension, while also strengthening the extensor muscles of the back.

- Lie on the exercise ball, with the legs extended, and feet about hip width apart for balance. Rest your chin on the ball


- With a smooth movement, draw the shoulder blades back, while turning the palms up towards the ceiling, extending the arms

- Hold this position for the count of 5, and slowly return to the starting position

- Repeat 10-15 times, 1-3 sets

Stop if you experience pain.

EXERCISE OF THE WEEK - Thoracic mobility

Every week we will be bringing you a new exercise to try which is related to the topic of the month. This month the topic is thoracic spine!

Foam rollers are a great adjunct to traditional exercise therapy. They can be used for stretching, self myofascial release, core stability and balance training. The following exercise, with the use of the foam roller, is great for improving thoracic spine mobility because it encourages movement at each thoracic segment.



Place the roller perpendicular to your spine. Lie on the roller around mid back level - just below your shoulder blades. Bend your knees and lift your hips up, supporting your head with your hands.

Roll back and forth from the top of the shoulders down to the bottom of the rib cage - avoid rolling up your neck.

Start with doing this for 20 seconds, repeating 3 times; progressing to a minute as able.

If you are interested in purchasing a foam roller, contact (970) 949-9966 for more information.