Thoracic Spine Stretch
Targeted Area: Upper Torso and Thoracic Sping
Set-up: Straps Fully Lengthened
One my all time favorites. Especially relevent to those who spend a lot of time sitting at a desk or computer, or behind the wheel, or on a bicycle.
- Lay down on your side with on arm under your head and the arm at your side
- Grab your ribs with your tap hand and roll backwards, envision trying to place the shoulder blade behind your top shoulder blade on the floor behind you.
- Once you have roll back as far as you are able to go, extend your top arm out toward the wall, and your bottom are to the toward ceiling
- Take several deep breaths and relax as much as you can in this position. Hold for 20-30 seconds.
Notes: A foam roller is used in the pic, but is not needed to do this stretch. You may use a rolled a towel, or any type of small block or firm pillow. The reason for using something here is to anchor the knee down. This prevents the hip from opening up during the rotation, and makes sure the mobility to achieve the movement is coming from the upper torso area.
A few more options for stretching out the upper spine and torso. With and without a suspension trainer.
Below is a video of the first Thoracic Spine and Torso Stretch where you are laying on the mat.