Seated Thoracic Spine Mobility Drills
Some say “Sitting is the new smoking.” This statement may be aggressive and on the extreme end. The truth is your body will adapt to what you put it through, if you sit for 40 hours per week, you will become very good at sitting, which often comes with stiff hamstring/hip flexors/thoracic spine, and poor core function. The problem is NOT sitting itself, the problem is being in ONE position for a prolonged time. More importantly than sitting in what we consider “optimal position” the key is to constantly changing up the stimulus and change your position. Here are 2 stretches you can do to keep your upper body moving.
-Find and object to hinge your thoracic spine over.
-Perform 5 rep’s over 3 different areas moving from bottom to top.
-Make sure you keep your core engaged/Ribs down to avoid extension of the thoracic spine, the purpose here is to mobilize your thoracic spine
-Stabilize your arm on the inside of one leg and rotate open towards the opposite side as far as your can.
-Perform 5 rep’s to each side
This very easy to perform stretch to keep your mid-back mobile taking no longer than 2 minutes total. It allows you to MAXIMIZE the opening of your facet joints in your thoracic spine. You may hear a crack noise, but no worries! That is called a “cavitation” and is completely fine.
Focus on your BREATH during this exercise. Your ribs attach to your thoracic spine, so thoracic rotation is dependent on rib mobility. If you hold your breath, you will limit your rib mobility. Take a deep breath prior to side bending and rotating, then exhale through the movement.
Note: We would recommend to take a break from sitting at minimum every hour from sitting to go for a quick walk.