Your cervical and thoracic vertebrae often move together in different directions in spinal flexion, extension and rotation. However, if your neck cannot rotate or move properly in its normal range of motion, your shoulder girdle and your thoracic spine will have to compensate for the movement, which can lead to pain in your neck, shoulders and lower spine, according to physical therapist Gray Cook, author of "Movement." Moving and stretching your thoracic spine can help improve mobility in the neck.
Supine Bretzel Stretch
Step 1
Lie on the ground on your right side of your body so that your left shoulder is on top of your right shoulder and the left crest of your pelvis is stacked on top of the right crest.
Step 2
Bring your left knee on the ground with your leg bent, and put your right hand on top of the knee to keep it in place. Bend your right leg and grab your right ankle with your left hand, stretching your thigh.
Step 3
Breathe deeply and exhale, turning your upper body to your left until you feel a stretch in your back while keeping your left knee on the ground and your pelvis in position. Take another deep breath and exhale, turn your torso a little more. Turn your neck toward the direction of where you turn.
Step 4
Repeat the breathing and twisting process until your left shoulder touches the ground or if your pelvis and right knee start to move. Perform this stretch three times on each side of your body.
Supine Torso Rotation
Step 1
Lie on your right side of your body with your legs bent at 90 degrees. Place a firm cushion between your knee and squeeze it together with your knees. Extend your arms in front of your chest with your palms together.
Step 2
Exhale and turn your body to your left, moving your left arm over your body toward the ground. Turn your head and follow your hand with your nose. Do not move your knees out of their position.
Step 3
Hold the maximum rotation for three deep breaths as you stretch your chest, shoulder and back. Return to the starting position. Perform two sets of five to eight reps on each side of your body.
Tips and Warnings
- Physical therapist Chris Frederick, author of "Stretch to Win," suggests that you perform an extra two sets on one side of your body that feels tighter than the opposite side. Continue to do this with every session until both sides feel even.
Things You'll Need
- Small, firm cushion
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Movement"; Gray Cook; 2010
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