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Exercises for Middle/Lower Back (Thoracic Spine) TS 1. Arch your spine upwards while letting your head relax between your arms. Hold count 5 Repeat 5 times 2. Hollow your back. Keep your neck long and elbows straight. Hold count 5 Repeat 5 times 3. This follows the ˜ rst two stretches: Let your arms slide along the ˚ oor as far as possible.
Range of movement exercises are gentle exercises which help to maintain the flexibility and movement of your joints. This is important as it helps to prevent them from getting stiff. The thoracic spine is the longest section of spine, with 12 vertebrae, and the only part of the spine which attaches to the rib cage. Why are thoracic ROM ...
Position yourself on your hands and knees so that your knees are directly below your hips and your hands are directly below your shoulders. Keep your head in line with your spine by tucking your chin, and keep your low back flat by tightening your abdominal muscles.
Standing thoracic reaching and twisting. Stand with your back straight, feet hips width apart and knees slightly bent. Reach one arm forwards and the other back to shoulder height. Keep your hips and lower body square by activating your core stability muscles, but allow your upper body and shoulders to rotate with the arms.
HOME EXERCISE PROGRAM The following exercises are provided to enhance your chiropractic care by restoring range of motion and strengthening stabilizing spinal muscles. Please be sure to perform these exercises slowly and controlled to avoid further injury. Here are some important things to remember for a successful program: PHASE
Stretch Rhomboids Hold exercise for 20 Seconds. • Lie on side on firm surface. • Position towel roll or small pillow under middle of back, as shown. • Reach upward with arm at side of head. • Roll over and repeat with other side. Perform 1 set of 4 Repetitions, twice a day. Stretch thoracic sidebend sidelying Use Towel. Hold exercise ...
Thoracic Spine Rotation • Sit with feet on floor • Stick resting behind neck • Turn shoulders to right and hold for 10 seconds. Repeat on left and do 10 times each side. Do ___ sessions per day. Thoracic Spine Extension using towel • Lay on a firm surface with a rolled towel under your back
