Exercises for the thoracic spine

Do you have pain in your thoracic spine? We have helpful exercises for you.

Duration
23 Min
Excercises
8
Difficulty
Beginner
Products used in Routine
Med
Multi Band
DUOBALL 12
Ball 12
TMX® Trigger
Standard

Do you have dull, oppressive pain between your shoulder blades that increases when you move? Is your upper body also not as flexible as usual? Perhaps you also feel pain radiating along your ribs, causing chest pain and difficulty breathing? If your doctor has ruled out organic causes, then you probably have thoracic spine syndrome.

Are you wondering which exercises are suitable for your thoracic spine?

Your thoracic spine exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
3-5 times a week

Perform them three to five times per week for optimum results.

Get well soon!

Do the thoracic spine exercises also as pain prevention.

Myofascial self-massage for thoracic spine syndrome

You can restore myofascial balancing with myofascial self-massage. To do this, you need to relieve the muscle tension in the thoracic spine.

Thoracic spine exercise: relaxes the muscles of your thoracic spine

Lie on your back on the BLACKROLL® or TWIN so that it is level with your shoulder blades. Cross your arms over your chest and place your hands on your shoulders. Raise your buttocks so that only your feet touch the floor.

Product
Seconds
60
Body part
Upper Back
Training Goals
Recovery, Mobility

Thoracic spine exercise: loosens up the chest muscles associated with thoracic pain

Stand with your eyes facing the wall and place the BALL 08 or 12 on your left pectoral muscle. Now make a small circular movement on the ball with your upper body. Keep applying pressure until the sharp pain goes away.

Product
Seconds
60
Body part
Upper Back, Shoulders
Training Goals
Recovery, Mobility

Thoracic spine mobilization: loosens the muscles between the shoulder blades

Lean with your back against the wall and place a DUOBALL 08 or 12 between your shoulder blades. Apply a significant amount of pressure against it by pressing your legs firmly into the ground.

Use as you see fit
Body part
Chest, Shoulders
Training Goals
Recovery

Releasing deep muscle tension associated with thoracic spine syndrome

Trigger your deep fascial adhesions with these exercises using the BLACKROLL® by TMX TRIGGER. The targeted pressure on your muscle can relieve deep tension. Find the point on your thoracic spine where the pain is greatest.

Thoracic spine exercise: relieves tension around your thoracic spine

Stand with your back to the wall. Position the trigger in the middle section of your back between the shoulder blades. Lean with your back to the wall and create a point of pressure.

Product
Seconds
180
Body part
Upper Back
Training Goals
Mobility

Mobilization and stretching exercises for thoracic spine syndrome

Complement myofascial self-massage with targeted mobilization and stretching exercises. The goal is to make your thoracic spine more flexible so that you can improve your posture and relieve pain.

Thoracic spine mobilization: leads to upright posture

Lie on your back on the BLACKROLL® so that it is level with your shoulder blades. Cross your arms over your chest and place your hands on your shoulders.

Product
Sets / Seconds
2 / 60
Body part
Upper Back
Training Goals
Activation

Thoracic spine mobilization: leads to thoracic spine mobility

Get down on all fours and place a BLACKROLL® alongside you at shoulder level. Now lift the opposite hand off the floor and twist so that your arm points toward the ceiling.

seconds per side
60
Body part
Chest, Shoulders
Training Goals
Mobility

Activation and strengthening exercises for thoracic spine syndrome

Have you worked on your tense muscles? Specific strengthening exercises should now strengthen the muscles that support your thoracic spine. This can help you straighten your body. The following exercises will train the muscles that tend to weaken.

Thoracic spine exercise: stabilizes your thoracic spine

Hold a BLACKROLL® in your hands and apply light pressure against it. Roll your shoulder blades back, down, and then hold. Then bring your arms toward the ceiling. Pay attention to your upright posture and maintain it.

Product
Sets / Reps
2 / 15
Body part
Thigh, Upper Back, Lower back, Glutes
Training Goals
Activation

Thoracic spine pain exercise: stabilizes the upper back

Sit on the floor with your feet extended and put the MULTI BAND around your feet. Sit up straight. Hold the band so that it is already under some tension in the starting position.

Product
Sets / Reps
2 / 15
Body part
Shoulders, Upper arm, Upper Back
Training Goals
Strength
Pain

Your thoracic spine hurst

Does this sound familiar? In the mornings, everything is fine but as your day progresses it gets worse.

Read more

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