Your thoracic spine is made up of 12 vertebrae in your upper spine between the cervical, or neck, and lumbar, or lower back, spine. It is the second most movable part of your spine after your cervical spine. Having a flexible thoracic spine helps your shoulder girdle and lumbar spine become more stable and allows a wider range of motion in your shoulders, according to Mike Boyle, a strength conditioning coach and author of "Advances of Functional Training."
Types of Stretching
Static stretching describes a stretch that you hold for a duration of time, which relaxes your muscles and joints. Dynamic stretching is stretching in which you move your muscles and joints to their full range of motion. This type of stretching can involve one joint or multiple joints. Vern Gambetta, a strength conditioning coach and author of "Athletic Development," recommends that you perform static stretching after a workout and dynamic stretching before a workout.
Supine Torso Stretch
The supine torso stretch is effective for stretching your thoracic spine. Lie on your right side on the ground with your hands together in front of your chest and your knees bent at 90 degrees. Squeeze your knees together, and lift your right arm in an arc over your body to your right. Rotate your torso to your right, keeping your knees in their original position, and try to put your hand and arm on the ground. If you cannot reach the ground, let your arm and hand hover over it. Hold the stretch for two deep breaths, and return to the starting position. Perform six to eight repetitions on each side of your body. You should be able to increase the range of motion with each repetition.
Lateral Flexion with Twist
Another stretch for the thoracic spine is the lateral flexion with twist stretch. Stand with your feet shoulder width apart and bend your torso to your left. Bring your right arm over your head at the same time, and push your hip to your right slightly. Hold the stretch for three deep breaths. Without moving your legs, reach your left arm across your body, and turn your torso to your right. Hold the reach for one second. Perform 10 reaches on each side of your body. Gambetta recommends that you perform one extra set on the side that is less mobile.
Toe Touch Windmill
The toe touch windmill is another stretch that targets the thoracic spine. Place the balls of your feet on top of a half-foam roller. Raise your arms above your head, and bend your body down to touch your toes. Hold the stretch for three deep breaths. Bring your left arm up, and turn your torso slightly. Look up as you hold the stretch for one deep breath. Alternate the stretch by switching your arms and turning left and right. Perform two sets of 10 to 12 repetitions.
References
- "Athletic Development"; Vern Gambetta; 2006
- "Advances in Functional Training"; Mike Boyle; 2010
