Category Archives for "neck"

Mobilizing the Thoracic Spine

A tight upper back may be attributed to stiffness in the shoulder, neck, or back muscles surrounding the thoracic spine. Rounded or slump shoulders, having sway in the lower back, or a forward head position due to weak back extensor muscles, short and tight chest muscles, or weak abdominal muscles may result in an individual having poor posture. Poor posture can place tension in the upper back and may result in irritation or pain. Sports, weightlifting, irregular sleeping positions, or car accidents may also cause tightness in the upper neck and back region. Mobilizing and strengthening the muscles surrounding the thoracic spine may relieve an individual of stiffness or pain, while improving an individual’s range of motion and functioning. Remember to have a balanced, upright posture by standing tall, bringing the shoulders down and back, tuck your chin, and keep a neutral spine to work on better posture.

EXERCISES FOR A TIGHT THORACIC SPINE

1) Thoracic Rotations: 

Lie sideways on a mat or on the floor with both arms extended to one side and hands together. Bend the knee of the top leg to form a 90 degree angle. Place a long foam roller underneath the bent knee if you are unable to touch the ground with this top knee. Keeping your lower body in this position, twist your upper back by bringing the top arm over your body to the other side to touch the floor. Repeat 10-12 times, then lie on the other side and complete the same movement.

2) Cat-Cow: 

Begin in a table-top position with your knees hip-width apart and wrists shoulder-width apart on a mat or on the floor. Keep a neutral spine and head position. Move into the “cow” pose by inhaling as you drop your belly down towards the mat as you lift your chin and chest up to gaze toward the ceiling. Then move into the “cat” pose by exhaling as you draw your belly into your spine and round your back toward the ceiling. Repeat 10-15 times.

3) Seated Lateral Flexion: 

Begin seated in a chair with both feet planted on the floor or seated on the floor. Raise one arm up towards the ceiling. With your arm raised above your head, slowly bend to the opposite side. Return to the start position and lower your arm. Then raise the other arm and slowly bend to the opposite side. Repeat 5-10 times on each side.

4) Thoracic Extension with a Foam Roller: 

Place a long foam roller perpendicular to your spine on a mat or on the floor underneath your shoulder blades. Interlace your fingers and place your hands behind your head to support the weight of your head. Slowly push with your feet to roll the foam roller up and down the thoracic region. Maintain a neutral spine and engage your abs.

5) 4-Point Walk-Out: 

This exercise helps to re-train muscle activation in the shoulder blades and mobilizes the muscles surrounding the thoracic spine for a better functional recovery. Place your hands and knees in a four point or table-top position with a neutral spine. Engage the inner core and start by walking one hand out to one side, then back to the centre, and then to the other side, then back to the centre again. Put full equal weight each time you place your hand down. Maintain a neutral spine throughout the exercise. Repeat for 30 seconds for 3 sets.

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

7 Easy Exercises with a Towel

Home exercising can be just as effective as going to the gym by using household items such as a medium-sized towel. Check out the exercises below for a full body work-out:

1) Plank Walks: 

In a plank position with a towel under both feet and maintaining a neutral spine, walk forwards by placing one hand in front of the other for 10 to 20 steps.

2) Neck Rotation: 

Find where the hairline ends to locate a noticeable “bump” on the back of your neck. This is the spinous process for your 2nd cervical vertebrae. Place the edge of an unrolled towel on this spot, then cross your hands over, making sure the top hand is on the same side as the direction of rotation (e.g. right arm will pull towel downwards towards the middle of the chest if you are turning LEFT). Complete a pain-free rotation 3 times in each direction per day.

3) Knee Tucks: 

Start in a plank position with a towel under both feet and keep a neutral spine, then engage the lower abs below the belly button to pull the knees in toward the chest. Extend the legs back to starting position and repeat for 10 reps. 

4) Reverse Lunge: 

Place one foot in front and a towel underneath the other foot that is slightly behind. Slide the rear foot backwards until the knee of the front leg is at a 90 degree angle. Press the rear leg back into standing position by engaging the glutes and hamstrings. Repeat 10 times on each leg. 

5) Rotator Cuff Holds: 

Step into a door with the left foot and throw a towel over to the back of the neck with the left hand and reach with the right arm to grab the other end of the towel. Prop the right shoulder on the edge of a doorway and hold this position for 20-30 seconds while maintaining a neutral spine. 

6) Single-Leg Hamstring Curls: 

Get into a bridge position by lying flat on your back, hands to the either side of your body and knees bent. Place a towel under one foot, then slide this leg forward while keeping the other leg in the bent position. Slide the extended leg back into starting position. Remember to engage the core and glutes. Repeat 10 times on each side.

7) Back Extensions: 

Lie flat on your stomach and place a towel under each hand, then extend both arms forward so that your chest and chin are near the floor. With the core engaged, slide both hands towards your body and lift your upper body off the floor. Repeat 10 times. 
InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.