Stretches
Thoracic spine stretches for a mid back that moves
Thoracic spine mobility is how freely the mid back twists, arches and bends to the side. Good stretches are a seated chair twist, hand-behind-head rotations on hands and knees, a chair back arch, a towel opener, Sphinx, Puppy Pose with elbows on a block and a kneeling side bend. Move slowly, five to eight reps or breaths each.
The thoracic spine is the middle section of the back, between the base of the neck and the bottom of the ribs. Thoracic spine mobility means how freely that section can twist, arch, round and bend to the side. It is the part of the spine built for rotation, but long hours at a desk or on a phone keep it rounded and still.
Where the upper back stretches for between the shoulder blades focus on easing a tight, aching area, this routine is about movement: getting the mid back to twist and lift again, so the neck and lower back do not have to do its job.
When should you see a doctor or physio first?
See a doctor or physiotherapist before these stretches if:
- you have pain that spreads into the arms, chest or around the ribs;
- the pain came after a fall or accident, or wakes you at night;
- you have numbness, tingling or weakness in the arms or legs;
- you have osteoporosis, a known spinal condition or recent surgery.
If you ever feel chest pain or shortness of breath, seek medical help straight away rather than stretching.
How do you improve thoracic spine mobility?
Move slowly and let the breath lead. Breathe out as you twist, breathe in as you lift or open. Keep the lower back and hips as still as you can, so the movement comes from the ribs.
- Seated chair twist. Sit tall on a chair, feet flat. Breathing in, lengthen up; breathing out, turn the chest to the right, the right hand on the chair back and the left hand on the right knee. Keep the hips facing forward. Five breaths, then switch. The Seated Twist steps have the floor version.
- Hand behind the head rotations. On hands and knees, place the right hand behind the head. Breathing out, bring the right elbow towards the left wrist; breathing in, open it up towards the ceiling, eyes following. Eight slow reps each side.
- Chair back arch. Sit on a chair with a firm back that reaches the bottom of the shoulder blades. Support the head with the hands, elbows forward. Breathing in, gently arch the mid back over the top of the chair. Breathe out to return. Five reps, neck relaxed.
- Towel opener. Lie on your back, knees bent, with a firmly rolled towel across the back just below the shoulder blades. Arms out wide or the hands under the head. Rest for five to eight breaths, letting the chest open.
- Sphinx. Lie on your front and prop yourself on the forearms, elbows under the shoulders. Draw the chest forward and up, keeping the neck long. The Sphinx Pose page shows how to keep the lower back comfortable. Five to eight breaths.
- Puppy Pose with elbows on blocks. Kneel facing two blocks or a low stool. Place the elbows on them, hands together behind the head, hips over the knees. Let the chest sink towards the floor. Five breaths. Puppy Pose has gentler versions.
- Kneeling side bend. Kneel up tall and stretch the right leg out to the side, foot flat. Breathing in, reach the left arm up; breathing out, lean over to the right. Five breaths each side.
Common mistakes
- Twisting from the lower back. Keep the hips square and turn the ribs, not the pelvis.
- Leading with the neck. Let the head follow the chest, not the other way round.
- Forcing end range. The mid back moves in small amounts. Ease in, do not crank.
- Holding the breath. A full breath into the back of the ribs is part of the movement.
Make it easier or harder
Easier: do everything seated or with props: the chair twist, the chair back arch and a sitting side bend are all easy on the knees and wrists. Use a thinner towel for the opener.
Harder: in the hand behind head rotations, slow each rep to three breaths. In Sphinx, lift onto the hands for a low cobra, only as far as the lower back stays easy.
What pairs with thoracic spine mobility?
Strength helps the mid back hold its new range. The back exercises built on yoga poses add that, and the guide to yoga for bad posture puts mobility, strength and desk habits together. Cat-Cow is a good warm-up for all of the above.
Questions
What movements does the thoracic spine do?
It twists, arches back a little, rounds forward and bends to each side. Because each vertebra connects to a pair of ribs, every movement is smaller than in the neck or lower back, but the mid back is where much of the body's twisting comes from.
Why work on thoracic mobility rather than the lower back?
When the mid back is stiff, the lower back and neck often take over the twisting and arching. Moving the mid back well lets the work spread out along the spine. Many people find that twists and backbends in class feel easier once the mid back moves more freely.
How often should you do thoracic spine stretches?
Short sessions most days tend to suit the mid back, which spends long hours still at a desk or on a phone. Five minutes of two or three of these moves after a long sitting stretch is often more useful than one long session a week.
Should thoracic spine stretches hurt?
No. Expect a sense of the ribs and mid back moving and a mild stretch across the chest or between the shoulder blades. Sharp pain, pain around the ribs when you breathe, or pain that spreads into the arms or chest needs a doctor, not more stretching.