These are the muscles that usually need foam rolling and static stretching if a movement assessment indicates they are mechanically short . Side lying rotation is one of the thoracic spine stretches. Trunk rotation is a movement that involves the thoracic and lumbar vertebrae and surrounding muscles including: External oblique – side abs that help rotate the trunk. While the thoracic spine is less mobile than the neck and lower back, the ranges of motion can vary considerably at different thoracic vertebral levels. Place your hands on the mid-thigh area, and move your head and neck slowly to curl toward the stomach. 3 Thoracic Spine Assessments: 1. Ligaments of this muscle attach to multiple thoracic vertebrae. As a group, these muscles connect different portions of each vertebra to adjacent or semi-adjacent vertebrae. Fix Your Achy Shoulders & Low Back With T-Spine Mobility. 1. Rotate through the chest as you raise one arm out to the side with the thumb up, following your hand with your eyes. This can lead to: Symptoms (such as pain and tightness) occurring on one side of your body; One shoulder in a more forward position; Asymmetrical posture ; Uneven muscle development and strength; The content presented on this blog post is not not intended to be used as a substitute for professional advice, diagnosis or treatment. For second position, change the hand position and place it on the low back with the palm facing up. Repeat 5-10 times. Keep your left knee bent and right as straight as possible. While inhaling push your shoulders over the edge of the chair, at the same time lean back to straighten the spine. Push out (protract) and then pull back (retract) as if you are drawing back an arrow (ie. ‘Bow and Arrow’ Position: Side-lying, hips at 90 degrees flexion to prevent lumbar spine movement, arms outstretched at approximately 90 degrees shoulder flexion. It involves rotation of the lumbar and/or thoracic spine. Progression: Lumbar/Shoulder Lock Thoracic Rotation . Muscles that play a role in thoracic spine motion that typically are short and tight are the pectorals and the latissimus dorsi. And together, the thoracolumbar (thoracic and lumbar spine) can rotate approximately 45° in each direction. Thoracic rotation cross arm Sit on a chair and clasp your arms on your chest. 2. While a golfer should produce sufficient rotation through the thoracic spine, it is also important that the hips provide rotation during the golf swing. Thoracic spine rotation is important for all athletes, especially those that play rotational sports such as baseball, lacrosse, tennis, golf, etc. This exercise alone, I firmly believe is one of the best thoracic spine rotation exercises I’ve done in a very long time and think everyone should start incorporating it daily. This drill focuses on rotation through the thoracic spine. Thoracic Spine Mobility Exercises for Rotation in the Seated Position. This will provide a great stretch not only for the mid-back but the tricep muscles as well. Most levels of the thoracic spine have limited forward/backward and side-bending movements but significantly more ability for axial rotation. Keep your hands in front of you with your lumbar spine and hips as stable as possible. Mark Buckley does an excellent job of discussing the biomechanics of spinal rotation exercises in this free PDF. Keep your neck long and ensure that you are not letting your head drop down. Begin with your hands supinated and your hips back. Quad Rotation with Band Assist or Resistance. Note that we said “hips” here and not pelvis! Both will have good mobility & control benefits. With the increasing amount of neck, mid back, and shoulder pain the general population is experiencing as a coach I have to combat this problem with a sniper approach. 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