Nobody Wants a Hunchback! Part 2 Mobility and Strengthening

Now that you know what the thoracic spine is and how it moves, let’s discuss how to improve the mobility and maintain your natural curve so you don’t develop a hunchback. Most activities throughout your day put your thoracic spine in a position to cause an increase in outward curve, hunchback. These exercises are going to emphasize thoracic extension or backward bending. Don’t worry you won’t have to actually do a back bend!

Mobility Exercises

Open Books 15 per side

Start on your side with your knees bent, as shown in the picture below. Your arms will be straight out from your chest. Your top hand/arm will open up and go as far as you can go comfortably. Your head will follow the hand that is moving. If you aren’t feeling much of a stretch in your thoracic region, try bringing your knees further into your chest.

Thoracic Extension in Sitting 15-20

It is best to sit in a chair where the back of the chair hits your mid back. Cross your arms across your chest and gently lean back. The height of the chair is important for this exercise. If the back is too low or too high it won’t target the proper area.

Thoracic Extension Over Foam Roller Hold for 1 minute

If you have a foam roller this is a great exercise. You could use a firm pillow as well. Lay on your back with the roller horizontally at your shoulder blades. Cross your arms across your chest and gently lean towards the floor. You can move yourself along the form roller to find the best stretch possible along your thoracic spine.

Open Books in Quadruped 15 per side

Start on all fours. This is similar to the Open Books exercise above. Put one hand behind your head, that arm will then rotate up towards the ceiling and back down. Your head will follow the moving hand.

Cat/Camel 10 total

Start on all fours. As you take a deep breath in, let your belly sink down as your head rises up. As you let your breath out, your back is going to round and your head bows down.

Strengthening Exercises

Scap Retractions 15 repetitions hold for 5 seconds

Sitting with shoulders back. Squeeze your shoulder blades together, hold for 5 seconds. Squeeze your shoulder blades down and back, NOT up towards your ears.

Wall Angels 15

Stand with your back against a wall. You are going to make a snow angel on the wall. The key is to keep your elbows and hands touching the wall at all times. If this is too difficult, turn and face the wall. The exercise will be performed the same.

Slide and Lift 10 each

Start by facing the wall. One hand will slide up the wall and then you will lift your hand off the wall 1-2 inches. Return your hand to the wall and slide it back down.

Rows 2 sets of 10

This can be performed with a weight, band, or soup cans. The goal is to squeeze your shoulder blades together. Start with your hands out in front of you and bring your elbows straight back, keeping your hands at your chest level.

Extensions 2 sets of 10

Stand with your shoulders back and down. You will keep your elbows straight throughout this exercise. Grab the band, anchored above you, and pull straight down to your hips. Squeeze your shoulder blades together at the end of the pull.

Keeping your thoracic spine mobile will help improve your breathing, posture, and overall spine health. These exercises do not take a lot of time, so incorporate them into your daily mobility routine to maintain a healthy spine. Disclaimer: I am in no way diagnosing anyone, if you have persistent pain you need to call your local physical therapist and schedule an appointment.