An insight to thoracic mobility with Osteopath Kira Nee.
At Tugun Osteopathy, we often find that many people overlook the importance ofthoracic mobility, even though it plays a crucial role in overall health. By
understanding and improving thoracic mobility, you can significantly enhance your physical comfort and overall well-being.
What is Thoracic Mobility?
Thoracic mobility refers to the flexibility and range of motion in the thoracic spine, which is the middle section of your spine, located between the cervical (neck) and lumbar (lower back) regions. Unlike the cervical and lumbar spines, the thoracic spine is designed to be more stable, but still requires a certain level of mobility to support healthy movement patterns.
Why is Thoracic Mobility Important?
- Nervous System Regulation: Research shows that thoracic mobility can significantly impact the Parasympathetic nervous system and balance the Autonomic nervous system which regulates breathing, blood pressure and relaxation after periods of stress.
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Respiratory Health: The thoracic spine houses and supports the rib cage, which is crucial for effective breathing. Improved thoracic mobility can enhance lung expansion and respiratory efficiency, making it easier to breathe deeply and comfortably. Which can in turn assist in lowering heart rate and managing stress.
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Increased Spinal Mobility and Range of Motion: A well-functioning thoracic spine allows for better overall spinal mobility, which can reduce strain on other areas of the spine such as the neck or lower back and promote a more fluid, coordinated movement. Poor mobility in the thoracic spine can add additional strain to the lower back or neck.
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Pain Relief: Thoracic mobility is closely linked to various types of pain and discomfort, including lower back pain, shoulder pain, neck pain, and headaches.
Improving thoracic mobility can help address these issues, and improving thoracic mobility or participating in thoracic mobility exercises has also been shown to alleviate discomfort related to conditions such as endometriosis, IBS, and pregnancy related discomfort.
How to Incorporate Thoracic Mobility into Your Daily Routine
Incorporating thoracic mobility exercises into your daily routine doesn’t have to be
time-consuming or complicated. Here are five effective exercises that you can easily add to your day:
1. Thread the Needle
How to Do It: Start on all fours with your hands under your shoulders and knees under your hips. Slide your right arm underneath your left arm, between your left arm and left knee. Allow your shoulder and head to follow, moving down towards the floor as your hand reaches through. Allow your back to twist. Hold for a few breaths, then return to the starting position and switch sides.
2. Cat-Cow Stretch
How to Do It: Begin on all fours. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest and tailbone towards your belly button. Take this slow and repeat several times.
3. Lunge Rotation
How to Do It: Position yourself in a kneeling lunge position next to a wall; kneel on both knees next to a wall, with your legs running parallel to the wall, bring your knee furthest from the wall up into a lunge position. Bring both arms directly out in front of you at shoulder heights. Move them so they are both resting on the wall. Lift your hand furthest from the wall, rotate out to the side and rotate until that hand touches the wall behind you. Repeat on both sides.
4. Thoracic Release with Balls
How to Do It: Lie on the ground with your knees bent at shoulder width apart.
Place two small therapy balls on either side of your spine, under your mid-upper
back muscles. Bring both arms up above your head, then move your arms out to
your side. Move the balls further up or down the length of your spine and repeat.
5. Book Openers
How to Do It: Lie on your side with your knees bent and arms extended in front of you, palms together. Slowly lift the top arm and open it up and over your body,
following it with your gaze. Return to the starting position and repeat on the other
side.
Integrating Thoracic Mobility into Your Routine
Incorporate these exercises into your daily routine to enhance your thoracic mobility and improve your wellbeing. Aim to perform these at least 3-4 times a week for best results. Even a few minutes a day can make a noticeable difference in your overall comfort and health.
If you have any questions about thoracic mobility or need personalised guidance,
don’t hesitate to reach out to Kira at Tugun Osteopathy
