The thoracic part of the spine naturally has a kyphotic curvature the degree of which may vary among individuals. The more kyphotic one is the more her/his back will be rounded resembling that of quasimodo. That is not to say that we want to the thoracic area flat but rather mobile!
The consequences of a VERY kyphotic or stiff thoracic area will be:
• Reduced ability to recruit the rear deltoids
• Excess pressure in the organs inside the thorax
• Limited space for movement in the diaphragm
• Limited movement and likely tightness in the pecs and front deltoids
• Tightness in the upper trapezius (weakness in the lower trapezius) which often leads to headaches
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How to improve thoracic mobility?
To say that it is challenging to mobilize the thoracic part of the spine is an underestimate – although not impossible. Today I will cover how one can get about it when she/he is scoring 7+ degrees (out of 10) in the quasimodo scale!
When starting out (& stiff) my advice is to FORGET about your thoracic area initially & do the following instead:
• Strengthen your shoulders ( A great exercise fo overall shoulder strength)
• Strengthen your back ( Chin up negatives is an exercise accessible to most people)
• Stretch your shoulders especially in the external rotation
• Mobilize the lower back
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How to release tension at & around the thoracic spine?
Follow this sequence. Those coming to the class this week practice this sequence beforehand if you have time.
