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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.
Hold exercise for 20 Seconds. • Lie on side with hips and knees bent at 90 degrees. • Place arms out in front, palms together. • Slowly lift top arm up and gently lower to floor. • Try to get upper arm, forearm, and hand on floor. • Keep knees on floor. • Return arm back to start position. • Repeat stretch on other side.
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
To increase mobility in the upper back and lower back, thereby maximising joint and local tissue health and reducing tension in spinal muscles. Also to stretch the neck, particularly the base of the neck. Be seated with feet comfortably apart and head in a neutral position. Hook one arm on the back of a stable chair.
