These exercises will aid in increasing space and mobility in the thoracic spine. Our goal here is to not only increase space but to reeducate the nervous system on optimal shoulder girdle and spine mechanics.
THHT Thoracic and Cervical spine Mobility: D. Butler
Horizontal Loading
Thoracic and Lumbar Spine foam roller mobilization
reps
1-3 e' restricted segment
reps
1-3 e' restricted segment
| Set | Reps |
|---|---|
| 1 | 1-3 e' restricted segment |
Seated Levator Scapula stretch
reps
3-5 each side
Hold
5s contract /relax
reps
3-5 each side
Hold
5s contract /relax
Turn head 45 degrees. Look into shirt pocket. Lightly assist with gentle pull.
| Set | Reps | Hold |
|---|---|---|
| 1 | 3-5 each side | 5s contract /relax h:m:s |
Head Rotation Stretch
reps
3-5 each side
Hold
5s contract / relax
reps
3-5 each side
Hold
5s contract / relax
| Set | Reps | Hold |
|---|---|---|
| 1 | 3-5 each side | 5s contract / relax h:m:s |
Neck Side Flexion stretch
reps
3-5 e' side
Hold
5s contract / relax
reps
3-5 e' side
Hold
5s contract / relax
Anchor opposite arm on the side of a chair. Lateral flexion only. No rotation. Lightly assist with a gentle pull.
| Set | Reps | Hold |
|---|---|---|
| 1 | 3-5 e' side | 5s contract / relax h:m:s |
UMT
Feldenkrais Shoulder / Spine Integrator
reps
10-20 each side
reps
10-20 each side
SMUR exercise for the shoulder / spine complex. Great mobility exercise for facilitating facet joint and global shoulder girdle articulation.
*You should use as little effort as possible; our goal is for the thoracic and cervical spine to segmentally rotate while the scapulae (shoulder blade) glides over the rib cage allowing for optimal spine rotation coupled with adduction of the scapulae toward the spine.
*Perform 10-20 reps, progressively rotating the spine until maximal ROM is obtained. Our goal is for the elbow / upper arm to eventually reach the floor.
| Set | Reps |
|---|---|
| 1 | 10-20 each side |