The thoracic spine is composed of the twelve vertebrae in the middle of the spine, between the cervical and lumbar vertebrae. The 12 vertebrae of the thoracic spine can flex, rotate, and side bend. There are muscles that attach at the ribs that play an important role in stabilizing the back. The neck, shoulders, and back muscles can all be affected by the health of the thoracic spine. Unfortunately, our daily activities (sitting in front of a computer, driving, etc.) contribute to postural issues and pain. When the thoracic spine isn’t mobile, our bodies will compensate and lead to injuries especially due to overuse or poor posture.
Exercises to strengthen the muscles in the mid and upper back (trapezius, rhomboids , lays, etc.) as well as stretches for the pectorals muscles and anterior deltoids can help to improve posture.
Some effective ways to work on thoracic mobility include foam rolling your upper back, open book stretch, cat and cow stretch, and child's pose stretch. This video from the Kore Library has some great stretches that you can try.
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