Thoracic Spine Mobility Exercises

Before starting, please remember to do these exercises within your level of comfort.  Start slow!

Seated Cat/Cow Mobility Exercise

Sit in a solid chair (like a kitchen chair, not on a soft couch), halfway towards the front.

For the Cat portion, roll your pelvis back towards your tailbone, round your back into an exaggerated slouch, reach arms forward, resting your hands on your knees if needed.

For the Cow portion, roll your pelvis forward towards the pubic bone, arch your back and reach your elbows back, squeezing your shoulder blades together.  Return to neutral.

Thoracic Rotation

While in a crawl position, lower your buttock a little towards your feet to get in a lower position as shown.  Next, with a hand behind your back, rotate your body and your head to the side as far as you can comfortably go.  Then return to neutral.  Repeat on other side.

Open Book

Lie on your left side with arms straight out and your hands pressed together in front of you.  Your knees are pulled up and bent towards your chest.  Next, turn your torso so your back is laying flat on the ground and your arms have opened up like a book.  Hold this position before returning to start.  Repeat for the right side.

 

Pictures and information taken from HEP2Go.com

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