Thoracic Spine Syndrome: Exercises for the Thoracic Spine

Lift your hips so that only your feet are touching the floor. Now push and pull yourself back and forth using your legs on the foam roller, so that it rolls along your muscles in the thoracic spine area.

Duration: one to two minutes

Sets: one to two

Tip: Do you feel more intense pressure in certain spots? If so, stay there with the ^BLACKROLL® and take deep breaths in and out until the tension subsides. Caution: Roll only as far as your shoulders; otherwise, you’ll put your entire body weight on your neck.

Hold your arms at your sides so that your wrists touch the wall as much as possible. Now move your arms over your head and back several times. Make sure your wrists always glide along the wall.

Duration: one minute

Sets: one

Tip: This upper back exercise helps you loosen the muscles between your shoulder blades and mobilize your upper back into an upright position. It also helps increase the mobility of your shoulder joints.

Apply pressure until the stabbing sensation subsides significantly. Now repeat the exercise on your right chest muscle.

Continue the exercise until the stabbing sensation subsides (usually after about one minute).

Tip: This thoracic spine exercise helps you release tension in your chest muscles and between your front ribs—for better posture.

When the pain subsides slightly, raise your arms alternately. This helps mobilize the thoracic spine.

Duration: about three minutes

Sets: one to two

Tip: You may very well have sore muscles the next day. If so, be sure to take a day off.

Now stretch several times in small movements over the fascia roller and gently return to the starting position.

This thoracic spine exercise can help you mobilize the extension of your thoracic spine—for a more upright posture.

Tip: For the second set, place the ^BLACKROLL® slightly higher, but keep it roughly between your shoulder blades.

Now twist your torso downward and slide your arm under your upper body along the foam roller. Repeat with the other arm.

Tip: This thoracic spine exercise can help you mobilize the rotation of your thoracic spine—for better mobility and a more upright posture.

Make sure to maintain an upright posture and hold it. Now bend forward at the hips without allowing any movement in the spine. Keep your gaze directed slightly forward. Then return to the starting position.

This exercise can help you balance the muscles around your spine and stabilize your upright posture.

Tip: You can also do this exercise with the SUPER BAND by standing on it with your feet and holding the other end with your hands.

Now, first pull your shoulder blades back and down, and then pull the band toward your navel with your arms. Make sure to keep your elbows close to your torso as you move them backward.

This exercise can help you strengthen the back muscles around your shoulder blades and maintain an upright posture.

Tip: Keep your head upright, because as you pull the band toward you, your head will tend to lurch forward to compensate.