The mid-back (thoracic spine) is a segment of twelve vertebrae situated between the neck and the lower back. This region is often restricted due to prolonged sitting or poor postural habits, which can lead to stiffness and discomfort. Unlike the lower back, the thoracic spine is designed for significant rotation, and mobilizing it is important. This guide provides safe, specific instructions for stretching this area to improve flexibility and counteract the effects of daily slouching.
Essential Safety and Setup Guidelines
Spinal stretches require controlled, gentle movement to prevent injury. Never push a stretch to the point of sharp or shooting pain. Avoid any jerky or bouncing motions. Deep, steady breathing is important, as exhaling can help the muscles relax and allow for a deeper range of motion. For static stretches, hold the final position for 20 to 30 seconds to allow the soft tissues time to lengthen effectively.
Rotational Stretches for the Thoracic Spine
The thoracic spine is the center of spinal rotation, making twisting movements effective for improving mid-back mobility. The Seated Thoracic Twist is an accessible stretch that can be performed in any sturdy chair. Sit tall with your feet flat and cross your arms over your chest or place your hands behind your head. Keeping your hips and lower body facing forward, gently rotate your upper body to one side, initiating the movement from your rib cage. This isolates the rotation to the mid-back, which is important since the lower back has less natural rotational capacity.
The Thread the Needle stretch uses the hands-and-knees position. Start on all fours with your hands beneath your shoulders and knees beneath your hips. Lift one arm toward the ceiling, opening your chest to the side. Exhale and “thread” that arm underneath your stationary arm and torso. Allow your shoulder and the side of your head to rest on the floor, focusing the stretch between your shoulder blades, then reverse the movement and repeat on the opposite side.
Extension and Flexion Stretches
Stretches that involve arching (extension) and rounding (flexion) counteract the forward-flexed posture common with desk work. The Cat-Cow sequence alternates between these two spinal positions. Begin on your hands and knees in the tabletop position, ensuring your wrists are aligned under your shoulders and your knees are under your hips. For the “Cat” phase (flexion), exhale as you draw your tailbone toward the floor and round your back upward toward the ceiling, letting your head drop gently.
For the “Cow” phase (extension), inhale as you tilt your tailbone toward the ceiling, let your abdomen drop, and look up, allowing your mid-back to arch. Move fluidly between the two positions, linking your breath to the movement to warm up the spinal muscles. The goal is to isolate the movement to the spine as much as possible, which helps to mobilize the individual vertebrae of the thoracic region. Repeat this sequence for several repetitions before moving on to passive extension.
Supported passive extension uses a prop to encourage the mid-back into an arched position. You can use a foam roller or a thick, rolled-up towel placed perpendicular to your spine while lying on your back. Position the roller or towel so it rests just below your shoulder blades, supporting your head with interlocked hands to protect your neck. Slowly let your body relax backward over the prop, allowing gravity to deepen the stretch and open the chest. To focus the stretch on different segments, move the prop slightly up or down your mid-back.