The spine consists of three parts: the Lumbar Spine (lower back), the Thoracic Spine/T-Spine (middle and upper back), and the Cervical Spine (neck). T-spine mobilization drills focus on improving the amount of mobility or range of motion we have in our thoracic spine. This is very important for a variety of reasons.
1. The lumbar spine is made for stability and can only handle about 30 degrees of rotation. The thoracic spine is made for mobility and should be able to allow for 70 degrees of rotation. However, it is becoming more and more common in our society to have a lack of mobility in our thoracic spine, which leads to pain in the lower back due to unwanted lumbar spine movement compensating for the stiff upper back.
2. The Cervical spine is only meant to handle about 40 degrees of rotation. An immobile thoracic spine can also cause neck pain when lack of t-spine mobility causes the cervical spine to over-rotate.
3. Improved t-spine mobility can greatly improve a kyphotic (rounded upper back) posture.
4. Improved t-spine mobility can prevent shoulder injuries by improving posture during weight lifting, allowing for a greater range of motion, and preventing impingement.
Now that you understand some of the great advantages of improving thoracic spine mobility, here are a few drills you can include in your warm-up and/or throughout your workout to start feeling the benefits yourself!
Side Lying Internal-External Rotations:
Get into a right side lying position with your left leg at a 90 degree angle and your right leg straight. Your left knee should rest on a foam roller or medicine ball. Rotate your head and upper back slightly to the left. Push the right hand up toward the ceiling and brace the abdominals. Finally, raise your left arm up toward your right hand and then up and out to rotate the thoracic spine. Hold at the bottom position for a count of one-one thousand and return to the start.
Thoracic Extensions on Foam Roller:
Lie on the floor with your knees bent to about 90 degrees and a foam roller under your upper back, just below the shoulder blades. Clasp your hands behind your head and bring your elbows in. Keeping your chin tucked, extend your upper back over the foam roller. Keep your abs tight and do not allow any extension in the lower back.
Quadruped T-Spine Extension-Rotation:
Start in a quadruped position with your knees on the floor, directly under your hips and your hands on the floor, directly under your shoulders. Place one hand behind your head and move the elbow down and back toward the opposite knee. Then reverse the motion and bring the elbow toward the ceiling, extending the thoracic spine. Keep the abs tight to stabilize the lumbar spine throughout the motion.
Incorporate these moves into your workouts and you will see a big improvement in your upper back mobility which will lead to less lower back, neck and shoulder pain!
