#74 - Self Thoracic Spine Mobilization

(CAN BE DONE OVER A BALL, BED, CHAIR, OR ON THE WALL AS SHOWN)

Purpose:

Improve posture and decrease upper back, neck and low back pain by improving flexibility of the upper and middle back.

Where to Feel it:

Stretch/mobilization of upper and middle back.

Description:

Perch at the edge of a chair with a wide open stance, or on knees on floor as pictured above. Lean forward and support your head on folded arms against the wall or on the ball. The chair or ball is positioned at a distance so that your mid-back falls towards the wall or ball as you lean forward. (If your lower back arches too much, your chair is too close to the wall.) Inhale and notice that your mid-back rounds slightly. Exhale while your chest collapses towards the wall or ball. When almost out of breath, actively exhale or cough to help bring your chest closer to the wall or wall.

Tip:

Remember to always keep breathing!

Reps:

3-10