The majority of us sit for long periods during the day, with our spine in flexion, as we are hunched over our desks, computers and our phones. This position is so bad for our postures and does more damage than just contribute to the obvious sore necks and backs.
It is fairly common for spinal rotation and extension to be left out of gym workouts and stretches. Many of us forget or don’t even realise we need to perform such exercises. However, the more stiff our thoracic spine is, the more rounded our spine becomes and the worse our posture will eventually be.
What is the thoracic spine?
The Thoracic spine is made up of 12 vertebrae (known as T1-T12) and is the second segment of the vertebral column between your neck and lower back (more technically known as your cervical and lumbar vertebral segments.) The thoracic spine, together with the sternum and ribs makes up the thoracic cage, which houses the internal organs including the heart and lungs.
What does rotating the thoracic spine do?
Spinal rotation allows the chest to open up, enabling us to breathe better. As stated earlier, our upper bodies are, most of the time, in a flexed position, which not only creates poor posture, but also suppresses our organs, and therefore hinders our breathing capacity of our diaphragm and lungs.
Spinal rotation also reduces tightness in the neck and shoulders and surrounding joints. By performing spinal rotation exercise daily, we are reducing the risk of decreasing the ability and ranges of upper and lower body movements. For example, if your thoracic spine is stiff, you may find it hard (or impossible) to perform a deep squat, or full range shoulder movements. Something as simple as reaching to get something off a high shelf or squatting down to pick something up off the floor, can be painful and impossible for people who don’t have this mobility range.
How much rotation is our spine capable of?
The thoracic spine is able to rotate approximately 50 degrees in both directions and is able to extend approximately 30 degrees. This is much lower than its range of flexion, which is up to 90 degrees. Hence why, as well as our slouchy lifestyles, we are more likely to have rounded or kyphotic postures. This is why we need to perform spinal rotation exercises.
Thoracic Spinal Rotation Exercises
Four Point Kneeling:
- Begin in a quadruped position, with your knees directly under your hips and hands under your shoulders. Make sure yout spine is in a neutral position.
- Extend your right arm out to a T position in line with your shoulder, parallel to the floor and then turn your head to look at your right hand. Pushing your left hand into the floor, gently lift your right arm toward the ceiling, perpendicular, and look up at the hand.
- Make sure you have not rotated your pelvis, and that your hips are pointing directly and evenly to the floor. Try to think of your chest pointing/facing toward the right in line with your right arm.
- Rotate the opposite way, back down toward the floor and thread your right arm through the gap between your left limbs. Make sure your left elbow is soft.
- Repeat 2-3 times on the same side, and then swap sides.
Seated:
- Sit with your legs crossed, neutral spine, sitting high and evenly on your sit bones.
- Place your right hand on your left knee, and then rotate your torso to the left, keeping your sit bones even and heavy on the floor.
- Turn your head and gaze to the left and place you left hand behind you.
- Continue to sit tall, and feel as though your thoracic spine is a wet sponge which you are ringing out.
- Gently come back to centre and repeat on the opposite side.
Standing:
- Stand tall and naturally. Spine is neutral and feet are separated to hip width.
- Bend your elbows into your waist.
- Keeping your feet still, and your hips square to the front, draw your left elbow back behind you, as you straighten your right arm forward, and twist your thoracic spine, and face to the left. Make sure your pelvis remains still and square to the front.
- Gently come back through centre and repeat on the opposite side.
There are all sorts of exercises designed to rotate the thoracic spine. It is also nice to use props such as a foam roller or a bosu.
Do you have a favourite thoracic spinal rotation stretch?
Love Em xx