Thoracic spine flexibility exercise: Tutorial for improving thoracic spine flexibility

The importance and improvement of thoracic spine movement

　　The thoracic spine is a joint that is mainly motility! It has a good range of joint movement! We will only make smooth and correct movements during exercise training!

　　The lack of thoracic spine flexibility can easily affect the shoulders, neck, lower back and hip joints. For example, if the thoracic spine is not motivated enough, you have to lift your hands over the top of your head (barbell shoulder push), and the lumbar spine will produce compensation (super extension)

　　　Therefore, good flexibility of thoracic spine can greatly reduce the probability of low back pain, neck pain, and shoulder pain.

　　The next thing we want to introduce is the way to open the thoracic spine movement. If the movement is done, you do not feel that the motility has improved, maybe your thoracic spine movement is not stiff or other possible.

　　1.90 90 breathing training

　　　As for video, lift the hip joint about 3-6 cm away from the ground, the pelvis is slightly tilted back, and the thigh is clamped with 50% of the strength (rolling the barrel). Breathing method (sucking the nose for 3 seconds, spitting the mouth for 10 seconds, 10 times), improve the breathing mode (efficiency) and rib position.

　　2. Rolling the barrel massage and relaxing the upper back.

　　3. T-Spine Peanut Ball Massage

　　　Current 3-5 times in each section of the thoracic vertebra. Start from the middle back, curl the belly 5 times, and then lift the arms upward 5 times each side; then push the ball up 3-6 cm, repeat the above movements until it is above the shoulder bone and below the bottom of the cervical vertebra.

4. T-Spine 90/90 Stretch

　　The thoracic vertebrae with rotating elements, 10 times per side.

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