RECOVERY – THORACIC SPINE – MID BACK

THORACIC SPINE: MOBILIZATION – MASSAGE – ROLLING – STRETCHING 

  • Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
  • MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
  • Kaitlyn Physio
    • Thoracic Spine Mobility – 1. Mid Back Release
      1️⃣ Thoracic Extension w/ Foam Roller 2️⃣ Thoracic Rotation + Mid-Back Stretch 3️⃣ Mid-Back/Rhomboid Release 4️⃣ Cat-Camels
    • Thoracic Spine Mobility – 2 . Mobilize your Spine
      1️⃣ Split Stance bent over Rotation 2️⃣ Rotation: using a foam roller behind the head 3️⃣ Cross Chop w/Walk
    • Thoracic Spine Mobility – 3 . How to Fix a Rounded Back
      1️⃣ Thoracic Extension w/ Foam Roller 2️⃣ Cat-Camels/Cat-Cows 3️⃣ Hip Hinge Thoracic Extension
  • Keeley Physio – Youtube:
    • Mid to Lower Back
      – Alternate Stretch exercise with Muscle Activation (Mobility) exercise
      (1) Side Lying Upper Body Opener: tighten your abs; arms and legs perpendicular to floor
      (2) All 4’s Scapula Press: tighten your abs; arms and legs perpendicular to floor; plus part of push-up plus
      (3) All 4’s reach underneath: thread the needle; slide hand on floor
      (4) Bird Dog
      (5) Figure 4 Stretch
      (6) Crunch single leg straight
      (7) All 4’s Child Pose: knees wide; arms straight and wide; rock back buttocks to heels push chest to floor
    • Thoracic Spine – Rotation
      (1) Side Lying Upper Body Opener: side lying locks the hips down; slide upper arm along floor arm before opening
      (2) Seated stick behind head Rotation
      (3) Standing stick behind head Rotation
      (4) Standing no stick arms bent Rotation
      (5) Standing Leaning Forward arms bent Rotation
    • Thoracic Spine Extension
      (1) Supine Arch over towel (Note: can also use big ball or heavy bag)
      (2) Foam Roller long ways:  arms out and moving T to W
      (3) Kneeling: with elbows bent arms for thoracic spine; can do straight arms as well which will hit more lats
    • Thoracic Extension on a Foam Roller
      (1) Bilateral: on a 90 degree angle to the roller; brace the core; don’t arch the lower back
      (2) Unilateral: on a 45 degree angle to emphasize one side helping lateral rotation; technique same as bilateral
    • 10 Minute Foam Roller Spinal & Chest Stretch
      – Supine on the Foam Roller long ways: stretch out the chest; arms move from “T” position to “W” position

  • Physios
    • Stretches – Exercises . E3 Rehab
      (1) Thoracic Rotation
      – Side Lying on Floor: Hips bent, Head supported, keeping eyes on hand
      – Half Kneeling on Floor: rotating over up knee
      – Half Kneeling on Wall: place knee closest to wall in down position
      – Half Kneeling on Wall: front foot elevated reducing lower back involvement
      (2) Thoracic Extension
      – Side Lying Windmills
      – Half Kneeling on Floor Windmills: keep eyes on rotating hand
      – Half Kneeling on Wall Windmills: place knee closest to wall in up position
      – Half Kneeling on Wall Windmills: place knee closest to wall in up position with foot elevated
      (3) Thoracic Extension on Foam Roller at multiple points along spine; don’t overarch lower dback
      – Head Supported with hands behind head
      – Arms Overhead
      – Arms Overhead holding weight
      (4) Kneeling with Arms Overhead on Bench or Box
      – Arms Straight with Elbows on Bench
      – Arms Bent with Elbows on Bench
      – Arms Bent with Elbows on Bench holding broomstick with palms up
    • Thoracic Mobility Drills
      (1) Kneeling Lunge Upper Body Openers: sideways to wall; inside leg kneeling progressing to outside leg kneeling
      (2) 3 Point Rotations: kneeling with hand behind head
      (3) Foam Roller Extension: figure 4 with arms overhead holding weight plate
      (4) Kneeling: buttock on heels, arms bent, elbows on bench holding broom stick
      (5) Side Lying Upper Body Openers: knee at 90º resting on foam roller
    • Thoracic Strength Exercises – Also includes Mobility Exercises
      (1) Arms Extended from Chest Level to Overhead: hold weight; from a static full squat position
      (2) Front Squat
      (3) Angels: (a) sitting position back to a wall (b) lying on your back
      (4) Prone Y-W: face down on big ball or bench; add dumbbells
      (5) Prone Overhead Press: face down on floor; use a with broomstick

  • Nguyen – Chiro
    • 3 Exercises for Thoracic Mobility
      (1) Kneeling Lunge Upper Body Openers: sideways to wall; inside leg kneeling
      (2) Kneeling Lunge Arm Circles: sideways to wall; inside leg kneeling
      (3) Child Pose or Prayer on All 4’s Arm Circles: sideways to wall
    • Fix Annoying Mid-Back Pain
      Note: place the ball in a long sock
      Small Ball – Leaning against the wall or Lying on the floor
      (1) Side to Side Rolling
      (2) Pin and move arm from front of body to the side
      (3) Double Small Ball rolling with arms behind your head
    • 7 Roller Exercises for Thoracic Mobility
      Foam Roller or Double Ball Peanut
      (1) Rolling
      (2) Rolling leaning to one side
      (3) Stretching perpendicular to the wall arms stretching overhead holding a weight
      (4) Stretching perpendicular to the wall straight arms moving from overhead to your side

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