Daily Exercises, Improving Movement, Physiotherapy, Stretching

Avoid the Hump – the stiff thoracic spine

Do you spend hours bent over a workstation? Does your job involve repetitive bending and heavy lifting? Do you, like so many of us in recent years, use a tablet, smart phone or laptop computer for hours every day?

Thoracic HumpIf you answered yes to any of the above then it is very likely that you will have developed stiffness in your upper back.  This ‘thoracic region’ is the largest part of our spine.  It starts at the base of your neck and ends just above the lower back.

As a result of daily habits, like those described above, and poor posture, the thoracic spine is more likely to become stiff.   This may not present as a major problem initially but it can have flow-on effects to the lower back, neck and shoulders.

The most immediate obvious effect of thoracic stiffness is in an increase in the natural curvature of your upper back and causes you to stand with “rounded shoulders”. This poor posture that we so often adopt as a result of laziness of our muscles eventually becomes permanent as the joints lose their ability to move back into a more upright position!

There are two wonderfully effective stretches that can help to increase thoracic spine mobility:

1)    The open book stretch: Lay on your side as shown. Breathe in as you move your top arm across your body and turn your head and shoulders with it, keeping your knee firmly placed on the floor. Breathe out as you hold the stretch for around ten to fifteen seconds, then return to the start and repeat 10 times.

Thoracic Open Book stretch

2)    Extension over ball: Place a small inflatable ball on the floor – an exercise ball is best as it is quite squishy but a soft soccer ball will also do. Lay over the ball positioned between your shoulder blades. Make sure your head is supported on a pillow or a rolled up towel and your legs are bent. Stretch for 2 minutes with your arms overhead, breathing fully and relaxing into the stretch.

Lay over ball

Post by Angus Tadman B. App. Sc (Phty) Hons Class I

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Improving Movement, Physiotherapy, Stretching

4 Tips for Effective Calf Stretching

Stretching the calf muscleImportant after any extended walking, running, golf or weight bearing sport!

1)    Ensure the foot is directly in line with the leg. Toes not turned out as is often the case.

2)    To get an effective stretch you need more pressure than just stepping backwards so press into a wall or bench with hands or forearms.

3)    Roll the heel backwards so the very back of the heel is on the ground and lift the toes just a little.

4)    Straighten the knee completely feeling tightness in the muscles above the knee, lifting the knee cap.

Hold the stretch for at least 30 seconds to get effective lengthening through the entire length of the calf muscles.

Note : in the case of Achilles tendonitis this is not suggested as it tends to aggravate the tendon.