Your thoracic area is the largest section of your spine, consisting of 12 vertebrae. It is located beneath the cervical, or neck, section and above the lumbar spine. If the majority of your day is spent sitting or lifting heavy objects, regularly stretching and strengthening your spine can prevent injury. Stretching your back can also help to relieve tension and improve posture. Talk to your doctor or physical therapist before trying new exercises.
Cat Pose
Cat pose is a posture used in yoga to gently stretch the spine. Begin on your hands and knees with your hands directly underneath your shoulders and your knees aligned under your hips. Your spine should be straight, held in place by your core muscles. Inhale and allow your belly to drop towards the floor, creating a curve in your spine. Your head can come up gently to gaze at the ceiling. Exhale and move into cow pose.
Cow Pose
Cow pose is often performed in sequence with cat pose, as they are counter-stretches. From cat position, exhale and tuck your belly button toward your spine, rounding your back up. Bring your head down naturally and hold this position for a few seconds. Inhale and come back into cat, repeating the sequence five times.
Supported Backbends
Full backbends can provide an excellent stretch for your thoracic spine; however, they might be difficult for you to perform. A supported backbend can achieve a similar result with less effort. Lie on your back with your legs bent and your feet flat on the floor. Place a rolled towel underneath your back, just below your shoulder blades. Bring your arms to a "T" position, and hold the pose for two to five minutes.
Spinal Twists
Because the thoracic spine is somewhat limited in mobility by the ribs, which attach to the thoracic vertebrae, spinal twists are a gentle way to encourage movement. Sit on a folded blanket with your legs straight in front of you. Bend your right leg and place your right foot on the floor outside of your left knee. Bend your left leg so that your heel touches your right buttock. Inhale and stretch your spine straight. Exhale and turn your torso to the right, bringing your left elbow to your right knee to increase the twist. Place your right hand on the mat behind your back for support, and gaze over your right shoulder. Hold this pose for 30 seconds to a minute and then switch sides.
