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Thoracic Spine Mobility w Foam Roller

 In Home Care
Your mid back needs to be able to move through its full range of motion for you to be able to move correctly and to allow for proper scapular (shoulder blade) motion. If your thoracic spine (mid back) is restricted then you will be more prone to shoulder issues and poor posture.
DISCLAIMER: This is not a very comfortable mobility exercise but it is effective. You will probably hear some popping and cracking as you roll your spine (base of you neck to the bottom of you ribcage) over the roller. This is normal, you are mobilizing multiple joints at once. This, however, is not an adjustment, nothing about this movement is specific. Please do not use this exercise to “crack your own back” it is not the intent of this movement, and therefore should not be used for such.
To do this exercise:
1. Lay your foam roller on the ground perpendicular to where your body will be.
2. Lay face up with the base of your neck on the roller.
3. Give yourself a big hug, and use your fingers to creep your hands closer to your spine, accentuating the hug.
For exercise A
1. Plank yourself up, and keep yourself in a straight line.
2. Slowly walk your feet toward the foam roller
3. Stop when the roller is on the lower park of your ribcage.
4. Slowly work your way back to the base of your neck.
5. Do this twice.
For exercise B
1. Plank yourself up, and keep everything on the far side of the roller relaxed (head and neck will fall toward the floor)
2. Slowly walk your feet toward the foam roller, keeping everything on the far side of the roller relaxed and hanging toward the floor.
3. Stop when the roller is on the lower park of your ribcage.
4. Slowly work your way back to the base of your neck.
5. Do this twice.
Do these exercises twice daily for several weeks to increase your thoracic range of motion.
If there is pain during this, or any exercise, stop the exercise and call us immediately.
404-997-2207

 

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