EXERCISE OF THE WEEK - Thoracic rotation and Extension

Continuing on from last weeks exercise for thoracic mobility, this week we are looking specifically at thoracic rotation and extension - two movements that can become very restricted in individuals who sit at computers all day, or have a poor posture.

Check out this video showing the exercise:Thoracic rotation and Extension Exercise

- Get into the quadruped position (on your hands and knees, spine level like a table top).

- Place your left hand on your head, elbow flexed, so you are balancing on your right hand and knees. Move your left elbow up towards the ceiling

- In a controlled movement, drive the elbow down and underneath your chest towards the right knee. Slowly return to the starting position.

- Repeat 10 times, then swap sides!

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.