Thoracic Spine Syndrome: Exercises for the Thoracic Spine

Are you experiencing pain in the thoracic spine area? We have 8 effective exercises for you to help alleviate the pain.

Time

23 minutes
8 exercises

Myofascial Self-Massage for Thoracic Spine Syndrome

Myofascial self-massage can help you restore myofascial balance. Try to release muscle tension in the thoracic spine area.

Thoracic Spine Mobilization: Loosens the Muscles Between the Shoulder Blades

Lean your back against a wall and place a DUOBALL 08 or 12 between your shoulder blades. Apply firm pressure against it by pressing your legs firmly into the floor.

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.

Product

Duoball 08

Repetitions

Body part

Core, Shoulders, Upper Back

Training Goals

Foam roller

Med

€34.90

Resistance band

Multi Band

€39.90

Fascia ball

Duoball 12

€24.90

Fascia ball

Ball 12

Available in multiple variants

€19.90

Foam roller

Standard

Available in multiple variants

from€29.90

Trigger Tool

Trigger Box

€39.90

Targeting Deep Tension Points in Thoracic Spine Syndrome

Use the TRIGGER to target deep fascial adhesions during these exercises. The targeted pressure on your muscles can release deep-seated tension. For each exercise, locate the spot in your thoracic spine where the pain is most intense.

Mobilization and Stretching Exercises for Thoracic Spine Syndrome

Combine myofascial self-massage with targeted mobilization and stretching exercises. The goal is to restore mobility to your thoracic spine. Ideally, this will help you improve your posture and relieve pain.

Thoracic Spine Mobilization: Supports the Mobility of Your Thoracic Spine

Get on all fours and place a BLACKROLL® lengthwise next to you at about shoulder height. Now lift the opposite hand off the floor and roll onto your side so that your arm is pointing toward the ceiling.

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.

Product

Stretch Band

Sets / Seconds

3 / 30

Body part

Core, Shoulders, Chest

Training Goals

Activation and Strengthening Exercises for Thoracic Spine Syndrome

Have you worked on your tension? Specific strengthening exercises are now designed to strengthen the muscles that support your thoracic spine. This can help you straighten your body again. With the following exercises, you’ll train the muscles that tend to weaken.

Thoracic Spine Exercise: Supports Your Thoracic Spine

Hold a BLACKROLL® between your hands and apply light pressure against it. As you do so, pull your shoulder blades back and down. Then raise your arms toward the ceiling.

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.

Product

Standard

Repetitions

Body part

Core, Upper Back, Lower back, Unterkörper, Glutes, Thigh

Training Goals