The importance of thoracic mobility is the key to better posture and spinal health.
Mobility in your thoracic spine is imperative as this vertebral region is interdependent with your cervical and lumbar spine. Limited mobility in your upper back can put excessive stress on your nervous system. Moreover, the lack of mobility in this region affects the shoulder joint's ability to flex to its full range. If the thoracic spine's mobility is limited, attempting to perform, for example, an overhead press could increase pressure or strain on the soft tissues of your shoulder girdle. Therefore, it is essential to maintain proper mobility in your thoracic spine to prevent any adverse effects on your nervous and musculoskeletal system.
What causes the stiffness and pain in your upper back?
The sedentary lifestyle and prolonged sitting are the leading causes of poor thoracic mobility, which can result in dysfunction in the neck, shoulders, and low back, causing pain and stiffness.
A stiff thoracic spine can also limit your ability to rotate, affecting sports performance in activities like tennis, golf, and baseball, and even everyday movements like reaching into the backseat of a car.
Furthermore, thoracic mobility plays a crucial role in respiration, which is vital for any physical activity……and your daily life. A hunched or slouched spine limits your ability to take deep breaths, which can increase stress and anxiety. Therefore, maintaining good thoracic mobility is necessary for overall physical and mental wellbeing.
By opening up your upper back (thoracic), you can experience a wide range of benefits, including improved posture, reduced pain and discomfort, increased mobility, and better breathing. It's important to keep in mind that your thoracic spine is naturally designed to be highly mobile, allowing for flexion, extension, and rotation, while your lumbar spine is mainly responsible for providing stability and supporting the weight of your body, making it less flexible and more resistant to extreme rotation.
✨ Benefits of Thoracic Mobility ✨
If the block's height is too much, you can always experiment the block at the mid-level to reduce the backbend, which could be a good starting point if you’re new to this drill.
Another Option:
Practice this thoracic backbend over a foam roller (I use this one all the time). However, I recommend using a foam roller that has a smooth surface instead of one that has spikey grooves 😖 as it could be too intense as you begin to spend time in your backbend.
There are many ways to open your upper back, I invite you to give this thoracic backbend a try, incorporating this drill into your daily routine can help you maintain a healthy, pain-free spine, and active lifestyle.
Enjoy the journey!
Janel 🧘♀️🦎
DISCLAIMER: The content of this video is for educational and informational purposes only, it is not intended as medical advice or treatment. The information in this video is not intended to be used to diagnose, treat or prevent any disease, health issue, or illness. The purpose of this video is to encourage you to make cognizant decisions about your body and overall health after consulting with your physician or a qualified health professional (QHP). By watching this video and reading this blog post, you acknowledge that you are responsible for your own health and fitness decisions. You need to consult with your physician or a qualified health professional (QHP) prior to making any health or fitness changes, especially any changes related to a specific diagnosis or condition.
I am not a medical doctor or medical professional and I do not dispense medical advice or prescribe treatment. If you feel or believe that you have a medical problem or concern, contact your physician or health care provider immediately. Always consult with your medical doctor and/or health care provider before and/or making any other health/fitness related changes.
I am not responsible for any adverse effects or consequences that might result if you choose to make use of this video and blog post or apply any of the information that you have read on janelduross.com. By watching this video and blog post, visiting janelduross.com, and/or otherwise engaging with this information, you agree that you are solely responsible for any health and/or fitness decisions you make.
Unlock Better Movement and Strength
Do you find certain exercises more challenging than expected? You're not alone. Join my community for expert tips to:
✅ Strengthen your core and glutes countering the effects of prolonged sitting
✅ Improve flexibility and balance through smart, effective exercises
✅ Expand your mobility limits at any stage of life
Subscribe now to start transforming your body and enhancing your daily comfort. Your journey to a pain-free, more agile life begins here!
50% Complete
Make sure you don't miss my weekly posts for yoga, functional movement and mobility all to help you feel better!