↑ 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

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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.

Students’ whose thoracic mobility improved

Stratos: source

A 7 mins class

 

Videos on related topics

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