Top 3 misconceptions of thoracic mobility and health

Are you seeking to enhance your thoracic mobility?

Are you struggling with your thoracic mobility stretches that have given little reults

There is a lot of shortsighted information about improving your thoracic mobility online.

Thoracic mobility is typically the type of mobility that is forced into more end-range mobility through positions and stretches.

The goal of this article is to provide a comprehensive overview of the various factors that affect the development and maintenance of thoracic mobility.

I aim to disprove such myths and explain the mechanics involved in thoracic mobility in this article.

Examples of exercises that can help improve the extension, rotation, and flexion of your thoracic spine are provided in this article.

#1: Pushing range of motion

How many times have you seen this before sold  “thoracic mobility” drills?

It’s widely believed that moving into a position and holding it allows you to adapt to the range of motion within that area of your body over time. However, I’m not convinced that this is really the case. In order to understand why people constantly have to perform these types of stretches, let us first look at the main reason why they are necessary.

When most people talk about the  "upper back" and "mid-back" they are referring to the thoracic vertebrae.

The normal curve of the human spine has a rounded or degree of flexion in the thoracic spine. This is referred to as a neutral position, and it is where we can move our body in and out of joint activities.

This position can cause problems. For instance, if the thoracic spine is extended, can you move it into extension? Also, can you rotate your thoracic vertebrae in a certain direction? The idea is that we can’t go places that we’re trying to go to if we’re already there.

The limited extension of the back can be caused by the mechanics of the structure of the thoracic spine. Trying to force yourself into more extension might not be enough to solve the issue. We already have the problem this is why it’s important to first come from a position of relative flexion.

Rotation requires a start from a neutral position. Therefore, a thoracic spine stuck in extension will be limited in both extension and rotation.

#2: thoracic spine movement comes primarily from the spine.

This one might need a blow up the comment section.

Your spine doesn’t rotate your spine. Pressure changes rotate your spine.

In order for us to turn to the left (for example as shown below), the ribcage needs to adjust the shape to allow for it to happen:

This means that the right ribs have to be pushed forward, while the left ribs have to be pushed back. The pressure change will result in a rotation of the spine, but if the ribcage can’t "expand" or "compress" as it should, then there will be no rotation. The general rule of thumb is that we should be able to rotate both ways. We should be able to open up the ribs internally or externally on one side while closing off the ones on the other.

A simple test for assessing one's rotation is the seated trunk rotation.

If you can’t get your shoulder to your belly button without restriction, chances are you have limitations in the ribcage mechanics that need to happen to allow for that rotation.

Myth #3: Thoracic flexion especially under load can be bad and dangerous

Understanding the concept of a normal human spine curve shows this misconception already doesn’t make much sense.

“What about kyphosis?”

“Isn’t it bad to lift with a rounded back?”

Kyphosis is usually associated with the upper back being excessively rounded:

Although it's not clear if posture is linked to pain, it's widely believed that excessive kyphosis is a condition that can be caused by movement restrictions. This particular posture is typically caused by a pelvis that's too far forward. The upper back is going to be as rounded as it should be to keep the pelvis balanced. While excessive kyphosis is a common condition, it isn't the same as a healthy level of thoracic flexion.

Thoracic flexion is needed to create a "stacked" ribcage position over the pelvis.

This posture can help increase the pressure in the abdominals and create neutrality in the spine, allowing it to transition into other positions.

How to improve thoracic mobility

Now we know the root of the problem. Here are some strategies:

Exercises to improve thoracic extension & flexion.

One of the most common issues that people have with limited flexion or extension is a thoracic spine that’s too extended or flexed. This can be solved by learning how to create a stacked position, which involves a degree of flexion at the spine. The key is to avoid losing any height as the spine flexes, as this will prevent them from getting the true thoracic flexion.

To improve your thoracic rotation, make sure that you don't get stuck in the extension. If you are, see above

In order to improve the internal rotation of the ribcage, we must also make sure that the part of the back that's affected can be opened.

After trying these exercises, you can then re-test how well your seated trunk rotation is working. If you do well, you'll notice that your arms and ribs will start moving with greater freedom. This is because you've regained the ability to alternate the compression and expansion of the ribcage from side to side.

Summary

More than merely shifting our spines into an end-range orientation is needed to improve mobility in the thoracic region. The spinal cord must respond to the ribcage's dynamic position and lumbar and cervical spine positions. Being receptive to the idea of moving into a new position can help you achieve better rotation.