Thoracic Spine Weakness & How To Improve It
What Is the Thoracic Spine?
The thoracic spine is the middle part of the spine, starting at the base of the neck (where the cervical spine ends) and extending down to the last rib. This section of our spine provides both structural support and flexibility as well as:
Primary Rotation: The thoracic spine allows for rotation of the upper torso and plays a role in some flexion and extension.
Rib Attachment: Most ribs connect directly to the thoracic vertebrae, forming the rib cage that protects vital organs like the heart and lungs.
Spinal Cord Protection: Like other regions of the spine, the thoracic vertebrae encase and safeguard the spinal cord, which carries nerve signals between the brain and the rest of the body.
Why Do So Many People Struggle with Thoracic Spine Weakness?
Thoracic spine issues are surprisingly common due to a comdbination of a more sedentary lifestyle and physical imbalances. Nowadays many people spend extended periods sitting at desks, looking down at phones, or working in positions that promote poor posture. As a result, the thoracic spine becomes stiff, and the muscles surrounding it weaken over time.
How Can We Improve It?
Improving thoracic spine health requires a combination of mobility work, strength training, and postural awareness. Here are several strategies that can be applied both in daily life and in the gym to strengthen and mobilize the thoracic spine:
1. Mobility Exercises
Thoracic Spine Extensions on a Foam Roller: Place a foam roller under the upper back and gently extend over it, focusing on opening up the thoracic spine.
Cat-Cow Stretch: This yoga-inspired movement promotes spinal mobility by alternating between flexion (rounding the spine) and extension.
Thread the Needle: A rotational stretch that helps improve thoracic rotation while also opening up the shoulders.
2. Strength Training
Rows (Dumbbell, Barbell, or Cable): Strengthening the upper back (rhomboids, traps, and lats) helps support proper posture and thoracic alignment.
Face Pulls: This exercise targets the rear deltoids and upper traps, promoting scapular stability and thoracic extension.
Pull-Ups/Lat Pulldowns: These compound exercises engage multiple muscles, enhancing back strength and improving posture.
The thoracic spine plays a vital role in movement, posture, and protection of the spinal cord. However, modern sedentary lifestyles often lead to thoracic spine weakness and stiffness, increasing the risk of injury and discomfort. By incorporating a mix of mobility exercises and strength training, we can restore thoracic spine health and improve overall movement quality.