↑ Thoracic Mobility = Good Posture
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
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
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.
Students’ whose thoracic mobility improved
A 7 mins class
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