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What are the most common thoracic spine mobility restrictions?

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Thoracic spine mobility is essential for functional training, as it allows you to perform movements that involve your upper body, such as pushing, pulling, twisting, and reaching. However, many people have restrictions in their thoracic spine mobility due to various factors, such as poor posture, sedentary lifestyle, repetitive stress, or injury. In this article, you will learn about the most common thoracic spine mobility restrictions, how to assess them, and how to improve them with some simple exercises.

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Dr. Raghav Singla

Senior Consultant Neurosurgery at Paras Healthcare | Looking forward to bridge the gap between fitness and illness with…
Dr Maryam Borumand

Clinical Trials | TMF | AI| Doctor

1 What is the thoracic spine?

The thoracic spine is the middle segment of your spine, between your neck and your lower back. It consists of 12 vertebrae, each connected to a pair of ribs, forming the thoracic cage that protects your vital organs. The thoracic spine is designed to be relatively stable and rigid, but it also has some degree of mobility in all directions, especially in rotation. The thoracic spine mobility is important for maintaining a healthy posture, breathing, and spinal alignment, as well as for transferring force and movement from your lower to your upper body.

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Dr Maryam Borumand

Clinical Trials | TMF | AI| Doctor
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Pain in thoracic spine is a red flag and needs to be investigated. It can indicate a serious infection or bone metastasis such as from lung cancer.

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2 What are the signs of thoracic spine mobility restrictions?

Thoracic spine mobility restrictions can manifest in different ways, such as difficulty extending or arching your back when lying on your stomach, difficulty rotating or twisting your torso when turning your head or reaching across your body, and difficulty flexing or bending forward when sitting or performing forward bends. Additionally, you may experience pain, stiffness, or tightness in your upper back, neck, shoulders, or chest. Reduced range of motion or performance in exercises involving the upper body, such as push-ups, pull-ups, rows, or presses may also be a sign of thoracic spine mobility restrictions.

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Dr. Raghav Singla

Senior Consultant Neurosurgery at Paras Healthcare | Looking forward to bridge the gap between fitness and illness with Founders and CEOs
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Some more signs include- 1. Difficulty in deep and restricted breathing. 2. Rib disfunction (elevated, depressed or stiffness) 3. Change in posture.

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3 How to assess your thoracic spine mobility?

To assess your thoracic spine mobility, you can use some simple tests that measure your ability to move your spine in different directions. For example, the extension test requires you to lie on your stomach with your arms by your sides and forehead on the floor, then lift your head and chest off the floor as high as you can without using your arms or legs - you should be able to lift your chest at least 10 cm (4 inches) off the floor. The rotation test requires you to sit on a chair with your feet flat on the floor and arms crossed over your chest, then rotate your torso to the right and left as far as you can without moving your hips or legs - you should be able to rotate at least 45 degrees to each side. Lastly, the flexion test requires you to stand with feet shoulder-width apart and arms by your sides, then bend forward from your hips and try to touch your toes without bending your knees - you should be able to reach at least your ankles. If any of these tests indicate limited movement, it suggests that you may have limited thoracic spine mobility.

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4 How to improve your thoracic spine mobility?

To improve your thoracic spine mobility, you need to address the underlying causes of your restrictions, such as poor posture, muscle imbalances, or lack of movement. Good posture habits, like keeping your spine neutral and your shoulders back and down, can help with this. Additionally, stretching and mobilizing the thoracic spine and the surrounding muscles with tools like foam rollers, massage balls, or bands is important. Strengthening your thoracic spine and the supporting muscles with exercises like rows, face pulls, scapular retraction, or thoracic bridges can also be beneficial. Incorporating more thoracic spine movements into your functional training routine can be done with exercises like T-spine rotations, cat-cow, thoracic extensions on a foam roller, or side planks.

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Dr. Raghav Singla

Senior Consultant Neurosurgery at Paras Healthcare | Looking forward to bridge the gap between fitness and illness with Founders and CEOs
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1. Do exercises like wall angel. 2. Stretch your upper back and chest in the bed. 3. Hug yourself. This strengthens your back and shoulders.

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5 How to monitor your thoracic spine mobility progress?

To monitor your thoracic spine mobility progress, you can use the same tests that you used to assess your mobility and compare your results over time. Additionally, you can measure your pain level and comfort in your upper back, neck, shoulders, or chest. Furthermore, you can evaluate your range of motion and performance in exercises such as push-ups, pull-ups, rows, or presses. You should also observe your posture and spinal alignment in different positions and movements. Lastly, take note of your breathing quality and capacity.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Dr. Raghav Singla

Senior Consultant Neurosurgery at Paras Healthcare | Looking forward to bridge the gap between fitness and illness with Founders and CEOs
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Basic exercises and proper posture does almost all the work. Don't do heavy exercises without supervision. Practice yoga like bhujangasan(cobra pose)

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What are the most common thoracic spine mobility restrictions?

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1 What is the thoracic spine?

2 What are the signs of thoracic spine mobility restrictions?

3 How to assess your thoracic spine mobility?

4 How to improve your thoracic spine mobility?

5 How to monitor your thoracic spine mobility progress?

6 Here’s what else to consider

Functional Training

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What are the most common thoracic spine mobility restrictions?

1

2

3

4

5

6

1 What is the thoracic spine?

2 What are the signs of thoracic spine mobility restrictions?

3 How to assess your thoracic spine mobility?

4 How to improve your thoracic spine mobility?

5 How to monitor your thoracic spine mobility progress?

6 Here’s what else to consider

Functional Training

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