By Jared Packer, DPT, CSCS

Thoracic spine rotation is important for all athletes, especially those that play rotational sports such as baseball, lacrosse, tennis, golf, etc. Without the requisite mobility, you may be limited in the amount of force you can develop, and you may potentially place abnormal amounts of stress on other areas of your body.

Thoracic spine mobility is also important in accessing full shoulder range of motion. This ScienceDirect study demonstrates repeatable thoracic spine movements during shoulder motion. We can therefore assume that in order to keep shoulders moving their best, the thoracic spine has to function optimally.

This post outlines some tips on how to create and maintain thoracic spine mobility, including 6 thoracic spine strengthening exercises.

What Is The Thoracic Spine?

The thoracic spine refers to the group of vertebrae that are connected to the rib cage. The entirety of this structure is known as the thorax.

Different parts of our spine are designed for different motions. In general, the t-spine is oriented for rotation. In contrast, the lumbar spine is designed to maximize forward and back bending, and does not rotate nearly as much.

Mobility or Motor Control?

Is your rib cage mobility truly restricted, or are you not able to use the full range of motion available to you? Mobility is determined by how much a joint can move. Motor control is how much you can move one of your joints without any assistance. 

Increasing thoracic spine mobility is not always necessary for all athletes. You may need the help of a t-spine physical therapist to help you determine your range and limits for your spine.

Exercises:

• Thoracic Spine Self Mobilization

• Side Lying T-Spine Rotation

• Half Kneeling T-Spine Rotation 

• Split Stance T-Spine Rotation

• Split Stance Rotational Row

• Split Stance Scoop Toss

Increasing Thoracic Spine Mobility

If it is determined that thoracic spine mobility is limited, here are some drills that can help to improve it.

Exercise 1: Thoracic Spine Self Mobilization

Here we are looking to mobilize the thoracic spine with a foam roller. Anywhere from the bottom of the rib cage to the top of the shoulder blades is fair game.

• Lift your butt, roll until you find a tender spot.

• Put butt back down

• Deep inhale, exhale and gently extend back over the foam roller

• Repeat extension 5 times total

• Roll to the next tender/tight spot

• Repeat extensions

• Try different placement of hands to support the head or expose the spine

Foam rolling the t-spine is great for activating and mobilizing the spine before any vigorous movements.

Exercise 2: Sidelying T-Spine Rotation

Here we are looking to move our spine through its range of motion without fighting gravity.

• Place the foam roller under the lifted knee to help stabilize and support

• Exhale, and gently rotate your torso opposite your legs

• Keeping your knee on the foam roller helps you to wind up the hip and lumbar spine

• Focus on rotating your sternum

Thoracic Rotation Stretch Pointers:

It is important to breathe with these exercises for 2 reasons:

1. Breathing moves the ribs. The ribs connect to the thoracic spine.

2. If you can breathe in a position, you may be more likely to maintain it (further explanation below).

Slow, relaxed breathing facilitates a calm state of the nervous system. When the brain interprets a certain position/situation as non-threatening, it is more likely to allow and retain motion.

Quick tips on how to do this:

• Easy, quiet, normal-sized breaths in through the nose

• Exhale by letting go for a count of 5. Prolonged exhales have been shown to relax the nervous system. 

The whole point is to create mobility in the chest, which is more likely to happen with the body relaxed.

Reinforcing Thoracic Spine Mobility Gains

After creating mobility, it is useful to reinforce it by using the new range against gravity. This will encourage your nervous system to maintain what has been gained. Use it or lose it!

The following is a progression of exercises that will increase in stability challenges, resistance, and speed. They are based around the separate movement of the pelvis and the rib cage, something that is necessary for walking and athleticism.

Make sure you can do each one well before moving to the next.

Common Compensations:

• Overextending spine

• Not extending through hip

Exercise 3: Half Kneeling T-Spine Rotation

• Use 2 x 6 breaths

• Use a cushion, towel, or yoga mat for additional cushion under the knee

• Focus on lengthening and extending the t spine upwards as you rotate

Exercise 4: Split Stance T-Spine Rotation

• Use 2 x 6 breaths

• Distribute weight evenly between both legs

• Hold core steady as you rotate, ensuring not to dip your hips to one side

Exercise 5: Split Stance Rotational Row

• Use 3 x 8 reps

• Distribute weight evenly between both legs

• Keep cable row and chest height, not higher, not lower

• Engage core to stabilize while you focus on rotating the t-spine

Exercise 6: Split Stance Scoop Toss

• Use 3 x 6 reps, plus a 4 - 6 lb. medicine ball

• Keep weight distribution even between both legs

• Focus on the force of the toss rotating your spine towards the wall

T spine extensions are great exercises for spine mobility. Sometimes, restricted thoracic spine mobility requires a more nuanced solution. 

If these drills don’t improve your spine mobility or motor control, you may benefit from a more in-depth evaluation from one of our thoracic spine physical therapists at Move Strong Physical Therapy.