What does thoracic extension stretch?

If your hips lift off of the ground during thoracic extensions, you’re compensating for a lack of T-spine mobility. The goal with thoracic extensions is to extend your T-spine while leaving everything else in a neutral position, hips included.

How do you elongate the thoracic spine?

Sit back, pushing your buttocks towards your heels, keeping your spine relaxed, until you feel a stretch in your upper back. For an added stretch you can bend your elbows further past your head. Hold this position, and exhale fully. Reverse the motion to return to the start and repeat for 10 to 20 repetitions.

What muscles extend thoracic spine?

1. Thoracic Erector Spinae group ie Iliocostalis; Longissimus; Spinalis– the main extensor (backward bending) muscle of the thoracic spine, located on either side of the vertebral column. The erector spinae is most massive in the lumbar and thoracic regions.

What causes tight thoracic spine?

The most common reason is poor posture and not moving enough. Both of these are often caused by prolonged sitting at your desk with your back rounded, especially if your arms are stretched forward for things like computer work.

Why is my thoracic spine tight?

The most common cause of thoracic back pain is inflammation of the muscles or soft tissues of the thoracic spine. This inflammation can occur for a number of reasons: A sudden sprain or strain (as in car accidents or sports injuries). Sitting or standing in a slouched position over time.

Why is thoracic extension important?

The thoracic spine and rib cage create a stable base for your neck and shoulders to sit on, so they can function efficiently. An immobile thoracic spine forces the lower back, shoulders and neck to work harder as they’re now placed in inefficient positions, which over time, can cause pain and dysfunction.

What muscles perform thoracic extension?

Thoracic Erector Spinae group ie Iliocostalis; Longissimus; Spinalis– the main extensor (backward bending) muscle of the thoracic spine, located on either side of the vertebral column. The erector spinae is most massive in the lumbar and thoracic regions.

Why does my upper back feel like it needs to pop?

Back cracking can occur whenever the spine’s facet joints are manipulated out of or into their normal position, such as when twisting the lower back or neck. When the facet joints move like this, they can produce an audible crack or pop along with a grinding sensation or sudden relief of pressure.

Which muscles are used for thoracic extension?

Muscles of the Spinal Column

Why does thoracic spine get tight?

What is thoracic spine extension?

Thoracic spine extension is a crucial spinal movement that is required for shoulder, neck, and low back health as well as athletic performance. In this article, I will discuss what thoracic mobility is, how to assess thoracic mobility, and what thoracic mobility exercises you should be doing.

What is a thoracic extension roller?

Roller Thoracic Extension – The foam roller can be a great tool to not only loosen the muscles that can restrict your thoracic mobility, but to actually put your thoracic spine through extension. The Roller Thoracic Extension is a great move to roll out your back as you work on your extension.

How can i Improve my thoracic extension?

If you do it correctly, you can even feel it working when standing basically straight against the wall. Wall Slides – Wall Slides are also a great activation and mobility exercise to improve your Thoracic Extension. They can also be a great way to test your extension and see it progressing as you work on it using these moves.

What is the deep sit thoracic extension exercise?

The deep sit thoracic extension exercise is simple and effective in activating the spinal extensor muscles. Just a few reps and you can feel a difference in your resting posture. Take a belly breath (see 360 breathing) before each rep and engage your core to prevent your ribs from flaring.