Your thoracic spine consists of 12 vertebrae and can be best thought of as your upper back. The thoracic vertebrae provide the anchor points for your ribs. The curve of your thoracic spine is called a kyphotic or outward curve. Spending long periods of time hunched over a computer keyboard or driving a car can make this curve become more pronounced. An extreme kyphotic curve is often referred to as hyperkyphosis and is usually the result of the combination of muscles tightness on the front of your body and weak muscles to the rear. Improving thoracic kyphosis requires strengthening and stretching exercises.
Doorway Chest Stretch
Tight chest muscles can pull your shoulders forward which increases thoracic kyphosis and also causes a forward head carry. To stretch your chest muscles stand in an open doorway and place your forearms on the vertical door frame. Position your arms so that your elbows are level with your shoulders and your palms are facing forward. Adopt a staggered stance and then gently push your chest between your arms. Try to increase the depth of the stretch as you relax. Hold this position for 30 to 60 seconds and perform this exercise three to five times a day to reduce chest tightness.
Standing Wall Angel
The standing wall angel strengthens the muscles between your shoulder blades. These muscles often become stretched and weak as a result of overly tight chest muscles. To perform the standing wall angel stand with your back resting against a wall. Move your feet out about 12 inches from the base of the wall. Bend your arms to 90 degrees and place them flat against the wall -- your upper arms should be perpendicular to your body and resemble a "stick 'em up" position. From this position, press the backs of your hands, your forearms and elbows against the wall and then slowly slide your arms up. Reach up as high as you can but stop if your arms come away from the wall. Slide your arms back down to the starting position and then repeat. Perform this exercise for five to 10 repetitions every day.
Foam Roller Thoracic Release
You can use a foam roller to give your thoracic spine a massage and help promote a more upright, less kyphotic, posture. Lie on your back with your legs bent, your hands touching your temples and a foam roller between your shoulders and the floor. Slowly move up the roller so that it moves down the length of your thoracic spine. Move very slowly and take two or three deep breaths as the roller passes beneath each vertebrae. Once you have covered the entire length of your thoracic spine, reposition the roller so that it is in the middle of your upper back and then relax and allow gravity to drape your spine over the roller. Hold this position for 60 to 120 seconds before slowly rolling over onto your side and standing up.
Modified Cobra
The modified cobra is based on a traditional yoga pose and can help correct a hyperkyphotoc thoracic spine. Lie on your front with your legs straight and your hands under your shoulders. Contract your butt and lower back and then lift your chest and shoulders off the floor so that you can rest your forearms on the floor. Make sure your elbows are directly beneath your shoulders and your hands are resting lightly on the floor. Lift your head and chest while ensuring that your shoulders remain down and relaxed. Hold this position for 60 to 120 seconds before releasing.
References
- "The New Rules of Posture: How to Sit, Stand, and Move in the Modern World"; Mary Bond; 2006
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Yoga Anatomy: Your illustrated guide to postures, movements, and breathing techniques"; Leslie Kaminoff; 2007
- "Posture, Get It Straight! Look Ten Years Younger, Ten Pounds Thinner and Feel Better Than Ever; Janice S. Novak; 2006
