Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Maintaining and improving thoracic spine mobility is one of the most important things we can do as both athletes and fitness enthusiasts. In fact, it is a vital area of the body for literally every human on Earth. The importance of having normal thoracic spine mobility is not to be overlooked. It will help you in all areas of your life, especially if you workout and play sports.
In this post, we are going to discuss everything you need to know about thoracic spine mobility and then we are going to show you 8 of our favorite thoracic spine dynamic stretches that will help you improve your mobility and overall performance.
Without further ado, let’s begin…
WHAT IS THE THORACIC SPINE?
The thoracic spine refers to the area of spinal column that runs from below the cervical neck (C7 neck), which is roughly shoulder level, down to the first level of the low back (L1, lumbar spine). The thoracic spine (aka T-Spine) makes up 12 of the 33 vertebrae in the spinal column. It is T1-T12.
A Deeper Understanding of the Thoracic Region
Then you have the thoracic cage, which is formed by the 12 pairs of ribs with their costal cartilages and the sternum. The ribs are attached posteriorly to the 12 thoracic vertebrae, with most being anchored anteriorly, either indirectly or directly, to the sternum. All together, this forms the thorax (chest portion of the trunk of a body).
In the thorax, each rib articulates with the vertebra, both at the vertebral bodies and transverse processes.
The transverse processes are small bony projections off the sides of each vertebrae. They function as the place of attachment for muscles and ligaments of the spine and they are the point of articulation for the ribs to the thoracic spine.
Now, the vertebrae of thoracic spine vary in characteristics. While vertebra 2 through 9 have the same characteristics, vertebrae 1 (T1) and 10-12 (T10-T12) are different. T1 resembles a cervical vertebra (the spine of the neck), and it has similar movement capabilities as well. At the 9th vertebrae (T9) the spine begins to thicken. From there, T10-T12 get thicker, resembling that of the lumbar spine. The movement characteristics of these last few vertebrae of the thoracic spine are also similar to the lumbar spine.
FUNCTIONS OF THE THORACIC VERTEBRAE
The thoracic spine stabilizes and keeps the body upright. It also functions to hold the rib cage in place, which protects many vital organs, including the heart and lungs.
From maintaining good posture to keeping the body stable when using your upper extremities, the thoracic spine is used in much of our daily life. It is an integral component of a strong, healthy body.
In terms of movement, the thoracic spine has the capability of rotation, flexion & extension, and lateral flexion.
ROTATION, FLEXION/EXTENSION, LATERAL FLEXION
If your thoracic spine has normal mobility, it should have 30-35° degrees of total rotation to each side, with each vertebrae capable of approximately 3°.
The thoracic spine demonstrates more rotation than the lumbar spine, which has about 10° of rotation to each side. And together, the thoracolumbar (thoracic and lumbar spine) can rotate approximately 45° in each direction.
Because of that, your ability to rotate in a safe manner is quite substantial, so long as your mobility is good. But if it is not, you will be susceptible to back injuries. For example, if your thoracic spine can not rotate well enough, your lumbar spine will be forced to rotate more to compensate. This is one of the major causes of low back pain and injury. Therefore, it’s very important that you create normalcy in your thoracic mobility.
Thanks to the joints angles of the thoracic spine, we can move through all planes of motion: rotation, flexion & extension, and lateral flexion. That said, our ribs stop excess lateral flexion from happening.
The neutral standing position for the average adult places the thoracic spine in 40° of flexion. So, from a normal position, you have an additional 35° of flexion. This means all together, you have 75° of full flexion.
Your body is capable of 40-45° degrees of sagittal plane flexion and extension while standing. From neutral, the thoracic spine has additional flexion of 35°. Thus, in full flexion, the thoracic spine can produce 75° of flexion.
On the flip side, the thoracic spine only has 20-25° of extension. So, if the normal position puts us in 40° of flexion, when we extend fully, we are still in 15° of flexion. This means there really is no true extension, really it is just a reduction of relative flexion. Nevertheless, this reduction of flexion is crucial to our ability to move properly and we can consider it extension when discussing mobility to keep things simple.
WHAT MUSCLES ACT ON THE THORACIC SPINE?
While there are many muscles that influence the movement of the thoracic spine, the most notable are the middle trapezius, rhomboids, and the spinal erectors.
That said, as important as these muscles are for the function of the thoracic spine they are not typically shortened or overactive in away that affects movement of the thoracic spine.
The muscles that play a role in the mobility of the thoracic spine that are typically tight and short are the pectorals and the latissimus dorsi. Thus, if mobility is restricted on a muscular level, dynamic and static stretches that focus on these areas will prove to be effective.
WHY IS THORACIC SPINE MOBILITY IMPORTANT?
T-spine mobility is among the most important areas of the body to mobilize for athletes and the Average Joe & Jane alike. The thoracic spine takes on a major role in keeping the shoulders and lower back healthy and functioning well and pain free.
Here are some more benefits of increasing t-spine mobility…
Benefits of Increasing Thoracic Spine Mobility:
- Promotes proper movement patterns that will make you stronger and more efficient in the way you move.
- Injury Resilience (not just to your thoracic spine, but other joints and your lumbar spine, as you won't need to compensate your movements for a lack of thoracic mobility).
- Improves Posture.
- Reduces Pain in the neck, upper back, mid back, and low back (great for people who sit down, hunched over all day)
- Healthier Shoulders (remember, your body has a kinetic chain, the thoracic spine and your shoulders/scapular work together for many movements).
- Increases Lung Volume.
WHAT CAUSES TIGHT THORACIC SPINE & POOR MOBILITY?
Unsurprisingly, the thoracic spine is an area that is often neglected in mobility training, and as the old saying goes, “if you don’t use it, you lose it”.
So, if you don’t work on thoracic mobility on a weekly basis, it is likely that your mobility is at least somewhat restricted.
For those who have significant issues with the mobility of their t-spine, it is likely caused by sitting too much and not maintaining good posture.
People who sit at a desk for 8-10 hours a day often have poor thoracic spine mobility. If that’s you, it is likely you could use some improvement in this area.
If you are skeptical on whether you have poor t-spine mobility, we have a few tests that you can try out.
Note: Even if you prove to have normal thoracic mobility, it is important that you maintain it, so the thoracic spine stretches and mobility exercises to follow will be as good for you as they will for those who lack mobility.
HOW TO TEST YOUR THORACIC SPINE MOBILITY?
Thoracic Test #1 (Spinal Flexion & Extension Mobility):
- Start with your hands and knees on the ground with your hands stacked under your shoulders; keep your knees hip width apart. We will be doing the cat-cow.
- Press through your hands while rounding your upper back and protracting your shoulder blades (pulling them apart). Try to tuck your chin to your chest. This position is spinal flexion (cow position)
- Slowly return your spine to neutral and then continue by pushing your chest down and arching your back, bring your head up and retracting your shoulder blades (bringing them together). This is spinal extension (cat position).
Note: If you weren’t able to get either full flexion and/or extension in your spine, there’s plenty room for improvement.
Thoracic Test #2 (Thoracic Rotation Mobility):
- Get into a kneeling position and place something like a yoga block between your knees.
- Sit down onto your heels and push your thighs into the object between your knees. Note: You can also do this from a seated position in a chair if you knees or ankles hurt in this kneeling position.
- Place your right hand on your left shoulder and your left hand on your right shoulder (going underneath your right arm).
- Keeping the contact with hands to shoulders and elbows up to about shoulder height, rotate to your right side as far as you can go. Then slowly return to the center. Do this a couple times more, as you should be able to go further each rep. Be sure to keep your hips and knees squared forward as your rotate. This is purely about upper/mid back rotation. Squeezing your thighs into the block will help you to keep your hips squared forward.
- Next, switch your sides (with your right hand going underneath your left arm). Rotate to your left side. Do this for a few reps.
Note: If you can't get at least 45˚ of rotation then your thoracic rotation mobility needs improvement.
HOW TO IMPROVE THORACIC SPINE MOBILITY?
The best way to improve thoracic spine mobility is with dynamic stretches and foam rolling. If you employ both thoracic spine (upper back) stretching and foam rolling into your weekly routine, and you stay active and focus on maintaining good posture, you will surely improve your thoracic spine mobility.
Note: When we say increasing, what we really mean is optimizing. You simply want to normalize your thoracic spine's mobility. Many people lack mobility in their thoracic spine. So, in this case, by increasing your thoracic spinal mobility, you are simply normalizing it.
Below we are going to take you through a few of our favorite thoracic spine stretches to improve mobility.
8 Best THORACIC SPINE MOBILITY STRETCHES
These 8 thoracic spine mobility stretches will help to restore your upper/mid back's mobility which can help to improve your posture and have you moving better. All 8 mobility spine stretches are demonstrated by coach Paulina Kairys in the video below.
1. Lateral Reach
How To:
- Stand up tall with feet hip-width apart.
- Lean the upper half of your body to the right side while reaching your left arm up over across your body and simultaneously reach down across and in front of your body with your right arm.
- Hold briefly then transition back to starting position while reversing the previous movement to the opposite direction.
- Repeat for 5-10 reps each side.
2. Thoracic Rotation
How To:
- Start standing up straight with feet hip-width apart while your arms are bent at the elbows with your hands in front of your shoulders.
- Rotate your upper body to the right so that you’re facing to the right.
- Reach out straight with both arms, hold briefly then reverse the motion to the opposite side.
- Repeat 5-10 reps in each direction.
3. Spinal Roll
How To:
- Start by standing up straight with your feet hip-width apart and your arms at your sides.
- Slowly curl your body forward while focusing on moving one vertebrae at a time until you reach as low as you can.
- At the bottom of the movement slowly rotate at the head looking both ways 2-3 times.
- Then nod your head up and down 2-3 times.
- Slowly roll your body back up to starting position.
- Complete 5 reps.
4. Thread The Needle
How To:
- Get on the floor on your hands and knees with your hands stacked under your shoulders while keeping your back straight.
- Bring your right hand up and place your hand on your ear.
- Rotate your upper body, bringing your elbow up towards the ceiling as far as you can.
- Hold briefly at the top.
- Bring your right down and under your body as you lower your upper body towards the floor until your right arm is extended and you feel a good stretch in your mid back then hold at the bottom briefly.
- Reverse the movement then complete 5-10 reps.
- Switch sides for the equal number of reps.
5. Spiderman Stretch
How To:
- Get onto the floor on all fours then bring your left leg back behind you while bringing your right leg up parallel on the outside of your right hand.
- Once in this lunge position bring your right arm up over your body while rotating at the mid back as your eyes follow your hand upwards.
- Hold briefly at the top then bring your right arm down and place your hand on the inside of your right foot as your left leg’s knee comes down to the ground.
- Arch your mid back up towards the ceiling while tucking your chin down.
- Slowly bring your back down as you look up.
- Reverse the motion.
- Repeat 5-10 reps each side.
6. Squat & Thoracic Rotation
How To:
- Get into a deep squat position with your arms out straight while your elbows are tucked just inside your knees.
- Bring your right arm up towards the ceiling as you rotate at the mid back while your eyes follow your hand upwards.
- Hold briefly at the top then reverse the movement to starting position.
- Repeat the same movement to the other direction.
- Complete 5-10 reps each direction.
7. 90/90 Side Bend
How To:
- Sit down on the floor with your feet on the ground in front of you
- Rotate at the hips so that your right outer ankle is on the ground while your left inner ankle is also on the ground. (Your legs should be bent at 90 degrees)
- Reach out to your right side and place your hand on the ground while lifting your butt off the floor and drive your hips forward.
- Reach up over the right side of your body with your left arm as far as you can then hold briefly.
- Reverse the motion to starting position.
- Flip your legs opposite to starting position then repeat the same stretching motion lifting your body up while bracing it with your left hand as your right arm reaches across over your head.
- Complete 5-10 reps each direction.
8. Child's Pose To Updog
- Get onto the floor on your hands and knees.
- Lift your knees off the ground while bringing your butt backwards until it’s just above your heels.
- Walk your hands forward until your arms are straight.
- Lift your butt straight up in the air so that your arms and legs are extended and your head is tucked towards your chest.
- Bring your head forward until you end up in an extended plank as your shoulders are just in front of your hands.
- Lower your knees towards the floor then place the top of your feet on the floor.
- Arch your back so that your arms are extended and you’re looking straight ahead while your hips are towards the floor.
- Slowly roll your head in a circle each direction.
- Bring your feet back with your toes on the ground then lift your hips off the ground while bringing your butt backwards over your heels to begin a new rep.
- Repeat 5-10 reps.
Watch coach Paulina Kairys demonstrate the 8 best thoracic spine mobility stretches listed above:
Thoracic Spine Mobility Exercises List:
- Lateral Reach (0:13)
- Thoracic Rotation (0:28)
- Spinal Roll (0:45)
- Thread the Needles (1:06)
- Spiderman Stretch (1:28)
- Squat + Thoracic Rotation (2:02)
- 90/90 Side Bend (2:26)
- Child's Pose to Updog (2:51)
WHEN TO DO DYNAMIC THORACIC SPINE STRETCHES?
Dynamic thoracic spine stretches are essential for warm ups before any workouts, especially workouts that involve stress on the spine (barbell squats, deadlifts, etc.) and complex movement patterns or rotational work (steel mace or kettlebell workouts).
And while thoracic spine stretches are great to add into a dynamic warm up before a workout, they can also be done as a decompression after a workout, to further ensure your mobility is up to par and to release any pressure caused by a rigorous workout.
If you have any questions about the thoracic spine or thoracic spine mobility & stretches, please feel free to comment below.
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Sam Coleman
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