Scapulo-Thoracic and Cervico-Thoracic Stability Thoracic Extension - Version 2

Scapulo-Thoracic and Cervico-Thoracic Stability Thoracic Extension - Version 2

THORACIC EXTENSION MOBILISATION
Purpose: To mobilise the thoracic spine in to extension.
If you have a tendency to slump or you sit a lot this is a lovely way to stretch out your thoracic spine. If you have neck or shoulder pain do this exercise which can be done in a variety of ways. If you tend to slump, then this means that you have an increased curve in your thoracic spine (like a C shape). The knock on effect is that your neck will have an increased curve making the joints in your neck squashed and putting your neck muscles in a much shortened position. Also, instead of your shoulders facing up and out to the sides, they will now be facing forwards and down which means that when you lift your arm, a muscle can get pinched under a bit of bone (part of the shoulder blade) causing shoulder pain (often known as rotator cuff injury). Thoracic spines often feel stiff. This is a simple way to get back some movement.
Roll up a medium sized bath towel and place it vertically and in a T shape below two pillows.
1. Lie on your back with your head on the pillows and the towel stretching vertically from the nape of your neck to just below shoulder blades. Make sure your pelvis is not being pushed into an arch - you need to try to tip your pelvis back so the small of your back is flat on the floor (to avoid over-arching). Also make sure that you soften your breastbone down towards your pubic bone because if it is pushed up it will increase the arch in your back.
2. Lie on the towel and relax - you should feel a stretch between your shoulder blades. Make sure your head is well supported and that you do not feel dizzy or sick - if you do then stop immediately and add a third pillow.
3. Rest the backs of your hands on your forehead to increase the stretch.
4. To make the stretch slightly stronger read a book and you will find the weight of the book adds a bit of overpressure. It also makes the process more enjoyable! Try and stay like that for a few minutes.
Note: Also use the same rolled vertical towel in the back of their chair or car seat and automatically this helps support the thoracic spine and also the neck and shoulders in a good neutral position without having to put in much effort.

Required equipment: Towel, Mat, Pillow
View all exercise videos on Physitrack