Thoracic (upper and mid-back) exercises
Thoracic exercises focusing on both the upper and mid-back play an important role in supporting chiropractic care. These exercises help strengthen and stabilise the muscles in the thoracic region, improving mobility, relieving tension and encouraging better posture which supports proper spinal alignment and reduces the risk of future discomfort.
Incorporating these exercises into your routine can speed up recovery, maintain the benefits of chiropractic adjustments and promote overall thoracic spine health.
Thoracic extension
Thoracic extension stretches improve flexibility, reduce stiffness, enhance posture, alleviate back pain, increase mobility and prevent injuries. They also relieve tension and promote better breathing.
How to do it
- Lie on the floor on your back with your knees bent and feet flat.
- Place a foam roller horizontally under your upper back, just below the shoulder blades.
- Place your hands behind your head for support, with your elbows pointed slightly upward.
- Gently lean back over the foam roller, increasing the arch in your upper back. Hold for a few seconds, then return to neutral.
- Perform 8–10 reps of the extension movement, focusing on maintaining control and breathing deeply.
Thread the needle
Thread the Needle improves thoracic spine mobility, relieves tension in the shoulders and upper back, stretches the chest and enhances flexibility, promoting better posture.
How to do it
- Start on all fours.
- Slide your right arm under your left arm, reaching through as far as you can.
- Lower your right shoulder and head to the floor.
- Hold for 15-30 seconds, then switch sides. Repeat 2-3 times per side.
Cat-cow stretch
The Cat-Cow stretch is a simple yet effective exercise that enhances flexibility and mobility in the spine, particularly in the upper and mid-back. It also helps improve posture and spinal alignment.
How to do it
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- As you exhale, move into Cat pose by rounding your back, tucking your pelvis under and drawing your belly towards your spine. Tuck your chin to your chest.
- Inhale and move into Cow pose by lifting your head and chest while letting your belly drop towards the floor. Arch your back gently.
- Flow between Cat and Cow poses in time with your breath, inhaling for Cow and exhaling for Cat. Repeat for 8–10 repetitions.
Seated twist
The Seated Twist benefits the thoracic region by improving mobility and flexibility in the upper and mid-back, relieving muscle tension and promoting better posture and alignment.
How to do it
- Sit on the floor with your legs extended.
- Cross one leg over the other and place your opposite elbow on the outside of the crossed knee.
- Twist your torso towards the crossed leg.
- Hold for 15-30 seconds, then switch sides. Repeat 2-3 times per side.