The thoracic spine is the area of the spinal column between the cervical and lumbar spine and consists of 12 vertebrae. The thoracic spinal vertebrae act as connecting points for the ribs and thus limit this area's range of motion. Exercise for the thoracic spine strengthens the muscles around the area to improve posture and limit undesirable movement that may cause injury or pain, according to North East Valley Division of General Practice.
Modified Hyperextension
This exercise works the erector spinae muscles which run the length of the back on each side of the vertebral column. Lie with your stomach facing the floor, legs extended and arms to the side of the body. Lift your chest a few inches off the floor and hold this position for 2 to 5 seconds. Lower your chest back to the floor slowly and repeat at least 10 times.
Downward Dog
The downward dog dynamically challenges the stabilizers of the abdominals and spine in relation to the thoracic area of the spine. Kneel on the floor and place hands flat on the floor about shoulder-width apart. Lift your glutes, or bottom, high in the air bringing your knees off the floor until your legs are straight and up on your toes. Push your hands forward against the floor, bring your shoulder blades together and keep your back in a straight line, until the arms are in direct alignment with your back. Hold this position for around 30 seconds and relax. You may feel a stretch in the hamstrings or calves. The key is maintaining a neutral spine throughout the movement.
Plank
The plank challenges the abdominals and middle/lower back muscles to stabilize the spine in a neutral position. Place your forearms on the floor about shoulder-width apart with a 90-degree angle at the elbow. Straighten your body out and place the rest of your weight on the balls of your feet. Your neck, spine, hips and legs should form a straight line once your midsection and legs have been fully extended. Hold this position for at least 30 seconds and relax.
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