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.


3. 
   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

You can call us through Google!

We are adding a new feature on our website and blog. It is a Google Call Widget. You can call us without dialing! Sounds fun! Just follow the steps below and Google will connect you for Free! Great deal right! Click and Schedule your next appointment with us!

1. Click the picture below.
2. Enter your name and number.
3. Google will connect you to us!
   

Total Spine Rehab for you neck and upper back at Active Spines Part I

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 the top 5 neck exercises done in our clinic. We do more than 5 in the clinic! 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 neck:

1. Gentle neck range of motion exercises. Gentle lateral flexion, flexion-extension, and rotation for 20 repetition and 3 sets. It takes less than 3 minutes! These help loosen up tight neck muscles, decrease muscle tension, fatigue and help with blood flow. It also brings oxygen to that region! These are good for people whom sit at desk all day.

2. Gentle neck stretching exercises in flexion, lateral flexion, 45 degree lateral flexion and extension-lateral flexion. Use gentle force, hold 15 seconds each and repeat 3 times. Take approximately 3 long breathes( inhale and exhale) while you are doing it. This helps muscles to relax better! This will take about 5 minutes! Do this through out the day and you will feel good as new!

3. Chin tug exercise: This is very effective for people who has forward head posture. Start by leaning against the wall. Glide the back of your skull up and down the wall. Use your hand to help the motion by pushing your chin up and down. It will be hard to do in the beginning. But you will get better at it after a few times. Please do this slow and with proper breathing rhythm. Do 20 repetitions and 3 sets. This takes about 5 minutes.

4. Neck muscle strengthening exercises: Believe it or not some of your neck muscles get weak due to poor posture and inactivity, especially the deep neck muscles! Training for deep neck muscle requires supervision due to its complexity and depth. Here let's do some isometric neck exercises! First sit up straight and tug your chin in. Then put hand(right or left) on your forehead. Push head into your hand, not allowing neck to bend. Hold for 10 seconds and repeat 10 times. Repeat this over the sides and back of your head! These are rather simple right. This will takes about 10 minutes!

5. Posture pump exercise and/or cervical traction: this is a very effective exercise to restore cervical spine curvature and rehydrate cervical discs. You will do this for 10 minutes in the clinic!

By doing these exercises correctly and regularly, your neck will be healthy and active! I hope these are not too complicated for you. Please check back for phase II and III exercises!

Active Spines Chiropractic Keeps Your Spine Active and Pain Free! You can contact Dr. Shao-Hao Cheng at info@activespines.com

Seattle Top Doctor 2010

Hi, how have you been? I just want to tell you a good news. I was voted recently as a 2010 Top Doctor by Seattle Metropolitan Magazine. Please check out the picture or go to the link below. I strive to provide the best personalized care for my patients! We can keep your spine active and in good shape!

http://www.seattlemet.com/issues/archives/articles/0810-top-doctors-2010/10/

Best Regards,

Shao-Hao Cheng, D.C.

Active Spines Chiropractic

1530 Bellevue Way SE Ste C

Bellevue, WA 98004

425-818-0086

Wealth Investment and Your Health!

When was the last time you check your investment portfolio? You have put money aside for retirement, child education, vacation, mutual fund, stocks, real estate and more. But are you investing in your health? Do you exercise regularly? Are you physically fit? When did you have your spine check by a chiropractor? As a chiropractor I believe that having a healthy spine is very essential to a healthy life. If your spine is not healthy it really effects many parts of your body such as your posture, your nervous system and all the body parts that innervate by the spinal nerves. Don't you agree? If you are not in good health you cannot enjoy life. You cannot live an active life with chronic back pain, neck pain or any body aches.

Your health is your best and most important investment. Invest your health and you will reap a great reward! Not only you but also your family will benefit from you in good physical health! You are not the sole beneficiary! Invest in your health! Come get your spine checked today!

Active Spines Chiropractic Keeps Your Spine Active and Pain Free! You can contact Dr. Shao-Hao Cheng at info@activespines.com