Say No To Neck Pain
Try these 3 thoracic mobility exercises to reduce pain within your neck
Dr. Ariel Edwards, PT, DPT, CSCS
Your spinal column is made up of a collection of vertebrae, and these segments of the spine need to work together regardless of whether they are in the cervical, thoracic, or lumbar regions! The thoracic spine, which makes up your upper and middle back, plays a crucial role in your neck positioning. The thoracic spine influences the neck by affecting:
Postural Alignment: When the thoracic spine is properly aligned and mobile, it helps maintain a more upright posture! This alignment reduces excessive stress on the neck and shoulders.
Range of Motion: When this area lacks mobility, the neck may compensate by overworking for the limited motion, leading to neck pain and stiffness!
Nerve Impingement: If the thoracic spine becomes stiff or misaligned, it can put pressure on nerves that extend into the neck. This pressure can cause referred pain or discomfort in the neck, shoulders, or even down the arms.
Muscle Imbalances: Tightness or weakness in the upper back muscles can lead to altered movement patterns, and place additional stress on the neck muscles!
Increasing mobility within your thoracic spine can help dissipate pain within the cervical region! Try these three exercises to tackle neck pain today!
Half-Kneeling Thoracic Rotations:
Start by getting into a half-kneeling position with your back leg against a wall. Place your hands behind your head and then rotate your spine so that you are facing away from the wall. When you are ready, rotate your thoracic spine in the opposite direction until you are now facing the wall. Your front elbow should trace the wall as you rotate your spine. Rotate to return back to the starting position and repeat this exercise on both sides.
Quadruped Thoracic Rotations:
Start by getting into a quadruped position, on your hands and knees. Place one of your hands on your head. Rotate your thoracic spine in an attempt to touch your elbow to your opposite arm. Once in this stretch, rotate in the opposite direction to open up your chest, and allow your elbow to point towards the ceiling. Repeat these motions on both sides.
Half-Kneeling Banded Thoracic Rotations:
Grab a resistance band and get back into the half-kneeling position with your back leg against a wall. Bring both your arms out straight with the resistance band in both hands. When you are ready, rotate away from the wall while bringing your outside arm out to the side so it experiences resistance. Rotate far enough to feel a stretch along with some resistance, but without causing strain. Rotate back & repeat.
Not sure if thoracic mobility might be contributing to your neck pain? That’s where we come in. Let’s get to the root cause of your neck pain! Click HERE to set up a free discovery call with one of our FIXXED clinicians, or book HERE to make an appointment today!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
