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Thoracic Rotation for Back Pain

January 11, 2018

 

 

 

Do you ever get that annoying ache around your back, neck or shoulders after you spend a long period sitting down?
Whether its sitting in front of a computer at work, reading a book at home or spending a long day in the saddle, muscular pain and stiffness affects most of us at some point and can really get you down.

 

The good news is that getting your body moving is a great way to loosen up your back, reset your posture and reduce that nagging pain.

Here is one of my favourite little exercises that you can do at home or anywhere where you have access to a broomstick or pole of some sort. 

Step 1. Find a broomstick.

Step 2. Sit down to stabilize your pelvis.

Step 3. Place the broomstick or dowel behind your neck and at the top of your shoulders.

Step 4. Slowly rotate your trunk to the right and hold for 5 seconds.

Step 5. All the way to the left. Ensure that you are not rotating your neck and try to sit up tall.

Repeat 20 times.

 

This exercise is great as it gently stretches the front of your shoulders as your shoulder blades retract. As the rotation comes from your lumbar and thoracic spine, the muscles around your spine and ribcage activate and help gently mobilise your torso.

You should feel a firm stretch as you hold the position, but it should never be painful. If you do feel pain, stop and give me a call.

Lycra and beards are obviously optional.