Top 5 Thoracic Spine Exercises for neck pain, upper back pain and poor posture

Total Spine Rehabilitation(TSR)is our spinal rehabilitation protocols at Active Spines Chiropractic in Bellevue. This is going to be a 3 part series! We will focus on 1. cervical, 2. thoracic and 3. lumbar regions!

In this article we will focus on thoracic exercises done in Active Spines Chiropractic. Please consult your health care provider first before doing these exercises! Because I want you to do it correctly! You do not want to develop bad habits! Let's begin:

TSR(Total Spine Rehab) for the thoracic (upper back):

1. Thoracic (upper back) stretching exercises: When it come to stretching exercises for the upper back some of the key muscles that needs to be stretched out: trapezius muscles, rhomboid muscles, levator scapular muscles, rotator cuff muscles, lats (latissimus dorsi), pecs (pectoralis muscles) just to name a few. You want to stretch each muscle group at least 3 to 5 times with 10 to 15 seconds holding. Make sure you breathe in and out slowly while doing this. This will help your muscle to relax and loosen up. It is a good way to prevent upper back pain, soreness, tightness and stiffness.


2. Shoulder roll exercise: By rolling your shoulder in a circular motion this will increase blood flow over your upper back and neck region, reset your muscle tone, maintain mobility over your shoulder and upper back. Roll your shoulder backward 20 times and 3 sets. You can also roll your shoulder forward. I recommend rolling backward more. This helps correcting slouching posture.


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   3.Wall Angel shoulder-scapular exercise: this is another good exercise to increase the mobility of your shoulder blades (scapular). Do this 10 repetition and 3 sets a day will be a good maintenance home upper back exercise.

1. 4.Bruggers Relaxation Exercise: this is a good exercise to correct poor posture. This is a combination of chin-tuck exercise and squeezing your shoulder blades together. This is quite beneficial for people who's in front of the computer all day. You can also start with a 15 seconds holding for 3 to 5 repetition and doing this through out the day.

5. Thoracic foam roller exercise: this is a good exercise to maintain mobility of the thoracic spine and rib cage. You can lie on the roller and move up and down 5 to 10 times and 3 sets. You can also roll side ways to mobilize the rib heads. Proper neck and core muscle strength is needed for this exercise.


Last, please follow up with your chiropractor and have your spine check is the essential step of proper spine health! Having a good spine alignment is like a building with good foundation. You will enjoy life more when your spine is in good health!

Active Spines Chiropractic in Bellevue WA Keeps Your Spine Active and Pain Free! You can contact Dr. Shao-Hao Cheng at 425-818-0086 or info@activespines.com