4 Exercises to IMPROVE Your Stiff Mid-Back (Thoracic Spine Mobility)

Timestamps:
0:00 Start
0:21 Thoracic Spine Stiff Defined
1:32 Thoracic Spine Extension
2:51 Thoracic Spine Rotation
3:54 Final Words
Sedentary lifestyles are an undesirable hallmark of modern society, affecting a significant proportion of the population. Prolonged sitting, (a form of sedentary behavior), has progressively become the norm with computerization in the workplace. These developments are not only detrimental to physiological health and well-being with rising levels of obesity, diabetes, and cardiovascular disease, but also musculoskeletal health. Recent research findings have found an association between prolonged sitting (more than 8 hours a day) and increased neck, shoulder, and low back pain. Sedentary behaviors may induce a relatively stiff thoracic spine contributing towards the dysfunction in the adjacent spinal regions. This video will provide you with exercises to improve your thoracic spine mobility!
Why does this area of the spine become tight? How do I improve motion in this area of my back? As previously discussed, prolonged positioning in a sedentary position may lead to tightness in the thoracic spine. To make substantial and long-term improvements in mobility not only of the thoracic spine but anywhere in the body, consistency is key! Making movement a part of your daily routine will promote the long-term success of permanent improvements. Moreover, passive stretching exercises are oftentimes appropriate; however, it is very important to perform active mobility exercises within new ranges of motion in order to promote permanent changes to mobility! Habits do take time to stick.
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[@debralambert1353]

Awesome exercises. My thoracic area immediately quit cramping. Thanks for being there!

[@AliGatorRN831]

Great video! Super clear, easy to follow and understand. THANK you!!! 🎉

[@gopirajkumar1711]

Thoracic spine rotation 👌 is awesome, it helped me immediately and i am pain free now. Thanks so much and keep up the good work.

[@tsemiu]

I just did these and my back is already feeling better. Thank you! I'm gonna do these everyday after work. Maybe before work if I can get my self up earlier.

[@ThePrehabGuys]

Awesome to hear!!!

[@atozbodyfitness6311]

good video and description. It's so important for people to stretch and foam roll. It's very easy to forget that our bodies, slowly over time and also depending on what job we have are put through a lot and need to be taken care of. Then on top of that if we work out we put it through more stress. Stretching and foam rolling are highly needed especially the older we get.

[@denaroberts5905]

Thanks for sharing these exercises! Really helpful!

[@paraworth]

Just broke t 9 I found floor angles and related expenses immediately helped me. Nice to see these progressions to look forward to Thank you guys awesome videos

[@beautifulheart7]

So good!! Thank you

[@ABSCrunchFit28]

Love you guys and thanks so much for this! I have a few clients that do have Thoracic issues and these are amazing!

[@juanrivera6420]

This helped me. Thank you

[@bistari]

Thank you. The first three help a lot in the morning

[@esmailiyou]

Thank you for this great video. It really helps :)

[@laurahickman6902]

This video was really great! I’m very excited to try these out. I realized while trying to do splits that my low back was locked up and it was because of my thoracic.

[@riazr88]

You guys are very underrated. Thanks for the info.

[@ThePrehabGuys]

Thank you, much appreciated!

[@alfonsocantor1058]

Yeah this channel deserves more views

[@m00semanus]

Guys. Thank you! After a year of working from home due to Covid, this is EXACTLY what I needed!

[@ThePrehabGuys]

Our pleasure! So glad it helped!

[@minervamayberry3758]

Love the visuals. Thank you!

[@ThePrehabGuys]

Our pleasure! Thank you for watching!!

[@h3xmind]

Great excercies. Helped me a lot! I have a question: how do you properly stretch pectoral muscles? It would be great to have a video on that. Keep up with the excellent work! Thank you

[@omarhirsi2211]

Thank you so much, it helped me a lot great exercises.

[@chigongmadeeasy]

great and easy exercises - well don guys

[@ebo7310]

I'm definitely going to do these exercises.

[@andreukattah9428]

That wall stretch is the truth 😢

[@pal4166]

Instant relief on the rhomboids, mid back and shoulders. I surf a lot and those muscles always feel knotted up. Thanks guys!!

[@poopoofuhqueue2389]

glad this comment is here. i'm an older skater after a sesh my thoracic area is always barking at me

[@MrSham3less]

Quality as always!

[@ThePrehabGuys]

Thanks!

[@montygalileo7302]

Great job thank you!

[@ThePrehabGuys]

Glad it was helpful!

[@richard.hink29]

Nice !

[@avani4701]

Thank u so much i m facing this saviour now i m relax

[@Bellitab]

So glad I found y'all!! Telling everyone!

[@ThePrehabGuys]

Welcome to the [P]rehab family! So happy you are here and thanks for spreading the good word 💪🏻

[@ketoconstruct1515]

Great info. I work with golfers. These exercises will be tremendously useful.

[@emmacochlin1617]

I have pain in the m8d back particularly at night. I'm going to give your stretches a go. Thank you

[@oliviawilliams3354]

Thanks for these! My yoga teacher brought my lack of mid back flexibility to my attention recently- because I was stretching to my limit anyway I had no idea how low it was haha. Thanks for the starting point of improvement :)

[@01ernst]

Success got relief from mid thoracic stiffness (limited ROM). Adding the 4 exercises to my 5 day a week routine.

[@Letitbee33]

I just found y’all! I had horrible t-spine/neck pain. I literally did the exercises and my t-spine popped and it feels awesome! I can’t thank y’all enough! Heaven sent!!

[@ThePrehabGuys]

So glad you are feeling better, Nikki!

[@newlifemars]

👋 Спасибо 🙏 Thank you

[@Halbared]

Good stuff. I was looking for mobility in the overhead movements and those wall angels look like they'll help.

[@ThePrehabGuys]

Thank you so much!!

[@Sammyyo51]

love the Thoracic Spine Extension stretch. Feels good to do. Opens up my airways.

[@ThePrehabGuys]

Yes! great to hear!

[@cindyd1042]

Thank you for posting…I found through your videos the poor mobility I have with my shoulders & mid-back. So appreciate you guys!!! 💕

[@ThePrehabGuys]

Absolutely Cindy! Glad you found us! If you really want to improve your mobility we have a program to do just that! Check it out! theprehabguys.com/program-thoracic-spine-mobility-overhaul/

[@cindyd1042]

@@ThePrehabGuys thank you…so appreciate it!! You guys are amazing

[@nm0550]

The wall angle really helped. Thanks couldn’t sleep because of the pain

[@ThePrehabGuys]

Glad it helped!

[@user-we6hu6yi5g]

Very good video. Sitting on the wall my arms and ellbows are about 6 inches away from the wall. Very stiff. Will work on it.

[@medini2]

I did just the first one and it helped my back feel better!!!!!!! Very good video, lots of help to those who suffer tachycardia caused by thoracic spine issues.

[@ThePrehabGuys]

So glad you are feeling better!

[@chiefe27]

The thumbnail got me dead 💀 😂🚶🏽‍♂️

[@ThePrehabGuys]

Haha!

[@fireninjaduclos4053]

Thank U so much my back has been hurting and I’m 11 now it dose not hurt thank u

[@ThePrehabGuys]

That's amazing!! Keep up the great work, thanks for your support.

[@Zakw17]

The wall angel was the real sell for me here. When my elbows were low my whole upper back was ready to cramp

[@cephascephas8308]

This was great. Using this on my clients tmw that desperately need it haha

[@ThePrehabGuys]

Let us know how it goes!

[@madeline569]

In trying to get my King pidgeon pose (back fully arched arms overhead holding my feet) and realised that my thoratic flexibility is really holding me back from getting this position. As you said in the video my lower back, quads and hip flexibility was making up for my upper back and it hurt. Thanks so much for the tips guys

[@ThePrehabGuys]

Awesome Madeline! Let us know when you master that King Pigeon Pose!

[@SundinOwnsYou]

Thanks this was very helpful! Any advice re how many to do to avoid overdoing? I've been doing stretches, mobility and strengthening for mid back pain but not sure how to balance it all. Thanks again !

[@ThePrehabGuys]

Great questions! The recommendation for strengthening is 3-5x/week depending on the level of intensity of the exercise, per ACSM guidelines. Stretching is recommended to be performed several days a week as well!

[@JennJennntv]

I just got discharged and told i have acute thoracic spine pain.. i hope i can try some of these out with in the next few days . I have sickle cell anemia as well & can’t work through the pain because i’ll end up back in the hospital for a sickle cell crisis 😂. Idk how im going to be able to fix my back but im ready to take it one day at a time. I did book a Swedish massage for tomorrow, i hope that’s going to help

[@karanvirsingh5788]

Awesome video guys... Would this be helpful for inflamed back muscles?

[@ThePrehabGuys]

Thank you!!! Getting the area moving is a great way to activate our natural pumps helping to clear those inflammatory byproducts!

[@joesefr.7756]

Nice to see active and passive movements included here

[@ThePrehabGuys]

yes! active is crucial!

[@VdWindt]

Love this. What about reps and sets?:)

[@ThePrehabGuys]

Thank you very much for your support! No specifics with mobility, do what feels best for your body! To learn more, here is an article :) theprehabguys.com/exercises-to-improve-your-thoracic-spine-mobility/

[@linsey7805]

Great work guys how long shall I do these for reps and sets and rest in between please

[@ThePrehabGuys]

No specifics with mobility, do what feels best for your body! To learn more, here is an article. theprehabguys.com/exercises-to-improve-your-thoracic-spine-mobility/

[@ehababumoailish6574]

Thanks for this video, I have pain on thoracic spine which reduced with medicine and PT sessions but still feeling like a jab on my thoracic spine specially if I rotate to right side !! Please help me with advice

[@MovewithJenna]

3:58 wait the guy on the left does the classic #kpop group hand motion 😂 nice stretch, thanks guys!

[@ThePrehabGuys]

thank you very much for your support!

[@MrMattersen]

Hey guys, thanks for the video. Would you recommend doing these exercises as part of a warm up prior to heavy lifts (Squats, Deadlift, Overhead Press etc.) or would it be safer to do this during cool-down and/or off-days? Thanks!

[@ThePrehabGuys]

These could definitely be done as a warm-up as they are a bit more dynamic in nature! Try them as a warm-up and see how you feel!

[@w__c]

1:11 wow I haven't done such movement in a long time because of back discomfort 😞

[@ThePrehabGuys]

hope this helps!

[@Maymet]

I have mild scoliosis in the thorasic area and the first two exercises feel so good. Not ready for the others yet!

[@Tolseren]

How do you anchor that band in the video? any way you can do it easily at home?

[@flatspaces6363]

What is a different alternative or modification. if I'm unable to do the bridge in the thoracic spine rotation?

[@milliejohnson8932]

What are you using show us for the 4th ???

[@gabriellaallocca8849]

What about if your thoracic might be caving inward too much? I had scoliosis most my childhood and always hunched shoulders that hurt. I've tried to correct it for years but realize now I may havr been over-correcting my shoulder blades and spine, and thoracic is starting to feel like it's going "inward" now from overcorrecting... 🥴

[@dianeb3163]

What size foam roller do you recommend? These exercises seem to be helping with my TOS. Thank you!!

[@ThePrehabGuys]

So happy to hear that your TOS is feeling better! A standard size foam roller works just fine! Keep us updated on how things are feeling as you progress!

[@melissastevens423]

Holey Moley - Mike you can turn your neck like an owl. Making me realise exactly how tight my thoracic spine is 😆

[@satyapriya4274]

Plz do costochodrits,left rib spasms

[@leahmarfil1813]

Can you please share some tips for seniors. Thanks.

[@ThePrehabGuys]

Love the idea! Thanks!

[@Jeanalee17]

Are cat/cows and thread the needles also using thoracic mobility?

[@Sh.aqrabawi1]

Couldn't do the third one 😢

[@wicomms]

If I do a dead hand would that be enough to exercise the mid back?

[@assassincodm8450]

Hey there, Im 17, i have a shoulder pain from the last 2 years. I took several acupuncture sessions, turns out the pains coming from my thoracic spine. The problem is that the pain keeps on coming back. Are these exercises beneficial in long term?(im not doubting your capabilities or sometimes im just confused)

[@gybx4094]

I understand and appreciate the mobility exercises, but what type of light weightlifting or body weight resistance moves are safe to build strength in the middle back muscles that stabilize the thoracic spine?

[@ThePrehabGuys]

Great question! These are definitely a muscle group that typically need a bit of strengthening! Check out our Neck and Mid Back [P]rehab Program to help you out with that! theprehabguys.com/neck-mid-back-program/

[@Tukaramk18]

Due to uneven shoulder my neck and upper back always hurt and tight , pls make video on uneven shoulders , btw i am feeling very well right now doing this stretching exercises

[@ThePrehabGuys]

Love the idea! We will see what we can do! Glad you are feeling good!

[@Tukaramk18]

@@ThePrehabGuys yes beo pls make video 🙏❤️

[@kdsudhhddjdjdndn7247]

I have some sternum tenderness on the right side mostly and some lower rib tenderness only at the begging only the rib though. Would this work for it or do you know what I have ?

[@ThePrehabGuys]

give this a shot and let us know how it does for you

[@stevenwiegard]

When I do the first stretch, I typically feel a lot of tension in my upper left trap ( my dominant side). I’m currently in the process of fixing some imbalances ( lower traps, scapula, & serrates) so my left lat, left upper trap, & left pec minor are over active/tight. Any thoughts on how I can make this stretch more effective?

[@ThePrehabGuys]

Hey Steven! Great questions, check out this blog for me! theprehabguys.com/evidence-based-shoulder-exercises/

[@AK-eo3jm]

What do you suggest/recommend for a patient with wrist pain/arthritis who can not exert pressure on the wrist to perform the thoracic bridge and needle through??

[@ThePrehabGuys]

Try with your hand in a fist to alleviate discomfort through your wrist!

[@Carol-vx8ru]

Hi I have disk protrusion on T6/T7 with endplate oedema ,would these stretches help thanks

[@ThePrehabGuys]

They can! Listen to your body and work within a range that feels comfortable to you!

[@kimberlywalker6565]

I had a thoracic spine injury and tumor and had to have 2 emergency thoracic spinal surgeries and 2 months later had to have left total hip replacement due to hip ball collapse and was pushed out of socket by bone spurs and tumors and now I am having to go back to surgery to have my right hip replacement for basically the samething but I feel like my back needs some work due to having surgery but also having to use crutches or walker for mobility for the last 8 months but every exercise video I watch requires me to get into positions I can't due to my hip restrictions! Can someone show some stretching that can be done that doesn't require getting on the floor or knees into the chest?

[@777cmr222]

Kimberly walker check out thoracic rotations or stretches whilst seated. Plenty of variety!

[@aprilhassell1747]

I can't do any of these. 😔 any easy versions?

[@ThePrehabGuys]

yes we have a ton on our website, these are more advanced versions

[@mysterion5312]

i can't do wall angles. is there is a fix for that

[@ThePrehabGuys]

Here is an article that you can read on mid back mobility! Hope this is helpful! theprehabguys.com/exercises-to-improve-your-thoracic-spine-mobility/

[@timothysarazen]

My middle back is very limited. These were very difficult for me, for instance on angel wall I cannot keep my arms on the wall. How would you recommend scaling?

[@ThePrehabGuys]

Check out our video on rhomboid pain and see if that gives you some new ideas 👀

[@davidmonk7280]

Can this help with bad posture guys ?? I’ve been training since I’ve 16 starting having issues with my right shoulder need help

[@ThePrehabGuys]

Great input. Will look into this. We do have a video on sitting and standing. Feel free to check out more of our videos

[@virginialewis7013]

Can barely lift elbows above shoulder height in wall angels before they feel stuck with a lot of tension in top of shoulders/clavicle area and neck. Is that normal/should it improve with practice?

[@ThePrehabGuys]

Normal and will improve with practice! Keep after it, we are rooting for you!

[@virginialewis7013]

@@ThePrehabGuys thank you!

[@mileshawkins6225]

Did that stretch on the thumbnail and slipped a disc 💀

[@adiboba]

Will this solve costochondritis??

[@ThePrehabGuys]

Unfortunately we are unable to answer direct medical advice questions on this platform as it is illegal. Although the research in regards to evidence surrounding conservative treatment options for costochondritis is limited, there is some research supporting mobility exercises and other forms of manual therapy to assist in alleviating symptoms. To learn more about thoracic spine mobility, here are some resources! theprehabguys.com/program-thoracic-spine-mobility-overhaul/ theprehabguys.com/exercises-to-improve-your-thoracic-spine-mobility/

[@96tolife]

Rep range?

[@ThePrehabGuys]

Try about 8-10 of each of these and see how things feel! With mobility work, consistency is key!

[@reinerheiner1148]

But what about lateral flexion? Also, first 😄

[@ThePrehabGuys]

Yes this is important as well.

[@ma-ux7wz]

hi im getting shoulder pain when doing the first exercies (kneeling thoracic spine extension). Any idea why this could be?

[@ThePrehabGuys]

Hey good question! Hard to say without a proper evaluation but it could be a result of some limitations in shoulder mobility! Check this out theprehabguys.com/shoulder-mobility/

[@ma-ux7wz]

@@ThePrehabGuys thanks ill try these out. Its mostly pinching around the long bicep tendon i feel

[@ezequielpomata8796]

How many times a day shall we do these?

[@ThePrehabGuys]

Great question, Esequiel! These exercises can be performed 3-5 times a day, or every hour or so if you know you are going to be doing a lot of sitting! Give them a try and see what you think!

[@Iden_Elihio_1999]

How many times and minutes do you have to do these exercises?

[@ThePrehabGuys]

No specifics with mobility, do what feels best for your body! To learn more, here is an article. theprehabguys.com/exercises-to-improve-your-thoracic-spine-mobility/

[@Iden_Elihio_1999]

@@ThePrehabGuys Thank you ...

[@Galatasaraylatin]

You recomend do this everyday?

[@ThePrehabGuys]

Very dependent on what your daily routine looks like but certainly not a bad idea! Try everyday and let us know how it goes for you!

[@johnmcdaniel9390]

How often should you do these stretches?

[@ThePrehabGuys]

no limit on these! They can be done daily

[@johnmcdaniel9390]

@@ThePrehabGuysthanks! They feel like they are helping.

[@johnmcdaniel9390]

What do you recommend to help Phrenic nerve pain?

[@aaronkika]

woow nice exercises! the can break the back😀😀

[@ThePrehabGuys]

hopefully in a good way!

[@kanakamaoli9642]

Dude, you guys are young. What about us seniors ? Who's going to help us off the floor when doing these

[@ThePrehabGuys]

Hey Kanaka! Modifications can certainly be made to these exercises! Try some of these leaning up against a counter or an elevated surface.

[@mrstyxxx]

Can thoaricic spine problems pain radiate to stomach & chest also?

[@ThePrehabGuys]

It's possible, but if dealing with this type of pain, we recommend consulting with your health care provider!

[@mrstyxxx]

Thank you, I have an appt. next month for a spine neurosurgeon to look at mri of thoaricic spine. problems at T-7

[@jaafarkhraizat]

Second exercise is near damn impossible. I have serious mobility issues

[@ThePrehabGuys]

It's a tough one! Consistency is key with mobility work so stick with it!

[@annas8308]

This video is awesome! The third exercise can be used for daily exercise routine, kill 2 birds with 1 stone.

[@astriddemeyer9396]

I'm sorry, I can't take this seriously, you put the spine the wrong way around in the video! (0:42)

[@ybrbnf333]

Is there any person in the world who really improved the mobility with this exercises? Or everyone just repeat the same bullshit. Cause I found no evidence, no before/after photos. It's like trying to grow your biceps lifting a spoon.

[@a.g.4843]

You guys seem to be in a good mood. Strange, since the world is in crisis...there’s nothing to smile about..

[@GojoSan21]

You got to be. Can’t be sad everyday of your life.

[@grstephen8619]

oh stfu