My name is Natalie March from Physio-logical, a Chartered Physiotherapist based within Active4Less in PO9. I hope you found our last self-help exercises for piriformis syndrome useful.
Today we will provide some self-help exercises for mid back pain (thoracic spine pain)
The thoracic spine (the part of the spine that starts just below the neck to half-way down the back) is a common area to get pain and stiffness, but it is a difficult area to stretch.
Pain can be felt between the shoulder blades, lower back (lumbar spine), neck (cervical spine), shoulders and also into the ribs all due to stiffness in the thoracic spine.
It is common amongst those with poor posture, who use the computer or drive a lot. Hairdressers and factory workers are also prone to thoracic spine pain and stiffness.
Physiotherapy exercises combined with manipulation, mobilisation and massage is the best treatment for thoracic spine pain and stiffness.
Please be aware of your body and take advice from your GP before exercising or send an email to (enquiries@physio-logical.net) for advice and guidance.
All of these exercises should be pain free.
Exercises for Thoracic Spine Pain
Thoracic Spine Rotation
- Sitting
- Cross your arms over your chest and rotate round to the right hold for 30 seconds and repeat 3 times then repeat rotating to the left
- Repeat 3 times a day.
Thoracic Spine Extension
- Sitting
- Cross your arms over your chest and arch backwards
- Hold for 30 seconds, repeat 3 times
- Repeat 3 times a day.
Thoracic Spine Side Flexion
- Sitting
- Cross your arms over your chest and drop your right shoulder down towards your right hip
- Hold for 30 seconds, repeat 3 times, then repeat going to the left
- Repeat 3 times a day.
If you are suffering from mid back pain or any other aches or pains then please get in contact with us via enquiries@physio-logical.net or 07835 712306.
Exercise Sheets
Don’t forget to check out our self-help exercise sheets on our website. Please take a look at http://www.physio-logical.net/exercise-sheets/
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Sports massage (Havant clinic only) and physiotherapy vouchers make ideal gifts for loved ones, for more information please email enquiries@physio-logical.net.
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