Stretching exercises for the thoracic spine in the middle of the back combined with chest and back strengthening exercises help you avoid slumping. Sitting or standing with your arms forward or head forward, such as to see a computer screen, contribute to kyphosis, a rounding of the thoracic spine, according to Yoga Journal. Stretches for the area around the lumbar spine in the lower back and cervical spine of the neck relieve tension and reduce back pain.
Neck Stretching Sequence
There is a short sequence you can do to stretch the cervical spine in the neck. Back pain and neck pain often are signs of simple muscle tension. To stretch the cervical spine, stand tall looking straight ahead. First, lower your chin to your chest. Then, turn your head and look over your right shoulder. Look left. Next, tilt your head to the right and then to the left. Each of these movements should be slow. Three to five repetitions of each stretch per side are enough, Spine Universe says.
Back Flexion Stretch
The back flexion stretch targets the entire length of the spine. Back flexion refers to spinal flexion. Spinal flexion is an action of the body in which the spine bends forward and rounds. Spine-Health says to lie face-up on the floor and relax to prepare for the stretch. Then pull your knees into your chest and raise your head off the floor. Move slowly and hold the back flexion stretch for 20 to 30 seconds. Repeat for five to 10 repetitions.
Intense Side Stretch
Intense Side Stretch is a yoga pose that stretches the spine, hips and hamstrings. It also improves digestion, posture and your sense of balance. Yoga Journal says to stand with your feet approximately 3 1/2 feet to 4 feet apart. Rotate your left foot out about 45 to 60 degrees. Rotate the right foot out a full 90 degrees. Line up your heels as if on a balance beam and turn your hips and shoulders to face right. Then bend forward until your spine is parallel to the floor. Take three deep breaths. If you're able, continue bending forward without rounding the back and rest your chest on your right thigh. Hold this position for no more than 15 to 30 seconds. Repeat on the other side.
Lying Thoracic Spine Stretch
Stretching the thoracic spine and the chest muscles together helps reduce and correct slumping. When you slump or round the shoulders forward, the muscles of the chest tighten and eventually shorten. The lying thoracic stretch opens the chest and lengthens shortened muscles in the area of the thoracic spine. Place a folded blanket on the ground and lie on it, face up, so that the blanket hits you below the shoulder blades but above the lower part of the rib cage. Place your arms on the floor at your sides with the palms up and elbows bent to make right angles. Avoid arching the lower back and remain in this stretch for two to five minutes.
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