Neck Strain Injuries – Thoracic Mobility Lunge Reach Up Rotates

Each vertebrae in your back work together to support the overall functional movement throughout your entire spine. Having improved functional mobility in your thoracic spine, or your upper back is important for the full recovery of your neck.

Start by lunging forward with your right foot and twist your body to the right while reaching straight up above your head with your left arm and hand. Keep your low back in neutral position and your inner core muscles below the belly button pulled in and engaged.

When you lunge forward make sure your knee stays over your ankle and aligned with your second toe, hip and shoulder and that the low back doesn’t arch. Avoid having your knee fall into the mid line of your body or going past the front of your toes. Push back up to the start with the forward foot while unwinding the back and bringing the arm back down. Repeat this for 10 repetitions doing 3 sets for each side.

If you’re unsure about the exercise or have uncertainty about where you’re at with your neck strain or injury, consult your local Physiotherapist before continuing.