Thoracic Mobility Routine
Time to get moving again!
Unlock the Secret to a More Flexible Spine with Errol Street Chiropractic’s Thoracic Mobility Routine!
If you’ve been dealing with STIFFNESS in upper back, TIGHT shoulders, or poor POSTURE from long hours at a desk, you’re not alone.
The thoracic spine — the part of your back between your neck and lower back — often gets overlooked when it comes to mobility and flexibility. But keeping this area mobile is essential for maintaining healthy posture, reducing pain, and moving comfortably through your daily activities.
At Errol Street Chiropractic, we’ve put together a comprehensive thoracic mobility routine designed to help ease stiffness, improve flexibility, and support your spinal health. This expert-led series of exercises targets those stubborn, tight areas that can affect the way you move, breathe, and feel.
WHO WILL BENEFIT?
Whether you’re a desk worker, an athlete, or simply someone looking to feel better in your body, these exercises are a great way to start restoring mobility and improving your posture.
🌿 The Routine: Move Better, Feel Better
Here’s what you’ll be doing in this session:
- Cat/Cow Stretch
A simple yet powerful movement to warm up the entire spine, promoting gentle flexion and extension while reducing stiffness.
2.Thread the Needle
This exercise targets the upper back and shoulders, providing a deep stretch through the thoracic spine and helping to ease tension in the upper body.
3.Child’s Pose
A calming stretch that gently lengthens the spine and relieves tension in the lower back, hips, and shoulders.
4.Sitting Rotation
Perfect for improving rotational mobility through the thoracic spine, this seated twist will help release tightness and improve posture.
5.Superman
This strengthening exercise works the muscles along the spine, helping to support better posture and spinal stability.
6.Foam Roller Thoracic Extension (Against the Wall)
Using a foam roller against the wall allows you to gently mobilize the upper back, helping to open up the chest and counteract forward head posture and rounded shoulders.
7. Windmill
A fantastic movement for improving rotation and extension through the thoracic spine, while also gently stretching the shoulders and upper back.
🌟 Tips for Success:
Focus on quality of movement over quantity. Pay attention to your technique and move through each exercise mindfully.
Start with 5 to 10 reps per movement, holding stretches for 15–20 seconds, and gradually increase as your mobility improves.
Remember, these exercises should feel good — if you experience any discomfort or aggravation, please stop and consult your musculoskeletal practitioner.
📹 Watch the Full Video!
For step-by-step guidance and demonstrations of each movement, be sure to check out our full video on the Errol Street Chiropractic YouTube Channel. It’s a simple, effective routine you can incorporate into your daily or weekly schedule to keep your spine happy and healthy.
Your back will thank you later!
IF you find the exercise are helping short term…
If this is the case, where doing the Thoracic mobility routine, only gives you short term relief, then I suggest a visit to your local chiropractor. There may be restricted spinal joints in the thoracic area that need adjusting. Your chiropractor will assess and let you know how well your spine is functioning.
PS: Always listen to your body. If you’re managing a condition or injury, seek personalised advice from your healthcare professional before beginning any new exercise routine.
Lisa Smycz
Melbourne Chiropractor
The Australian Chiropractors Association has a free App called Straighten up Australia. CLICK HERE. If you would like to know more about what front on posture should look like CLICK HERE. Find out how to assess side posture, please CLICK HERE.
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