Increasing mobility in the thoracic spine and ribs

This exercise helps with back pain and poor standing posture. Furthermore it helps to activate the muscles between scapulas (shoulder blades), core and abdominal muscles. If performed correctly your joints should relax, and you will increase the mobility of your thoracic spine.

Goal of the exercise

  • Relaxation of the thoracic spine
  • Activating the core muscles around the spine
Default position
Default position
  • Sit on the exercise ball
  • Place the soles of your feet on the ground, spread out your legs
  • Keep the weight of your body centered (don´t tilt to any side)
Phase 1
Phase 1
  • Keep your pelvis-spine-head in one line, at the same time keep your ears-shoulders-hips in one line
  • Keep your spine in parallel position with shoulders and pelvis
  • Inhale with your stomach, that will activate abdominal muscles
  • Move your chest to side, pelvis stays on the same spot
  • Stretch your head towards the ceiling
  • Move your chest to other side
  • Repeat the whole exercise few times to each side
  • Return to the default position
Phase 2
Phase 2
  • Bend your chest forward
  • Slouch, stretch your shoulder blades (scapulas) apart as far as possible
  • Combine all these movements (+ chest side movement) and perform them in all directions as if you'd draw a circle
youtubeYoutube-obr
Exercise video tutorial

Common mistakes

  • Don't straighten your spine in a sitting posture
  • With chest movement you don't keep pelvis in a correct posture (pelvis must be parallel with shoulders)
  • Holding your breath during the exercise
  • Lifting the legs up

How often to exercise

  • Exercise regularly (ideally every 2-3 days)
  • With chronic back pain exercise daily

Videos that might interest you

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