How To Move More: Thoracic Rotation

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Read Time: ~2 minutes
Time to perform exercises: ~10 minutes

Hey there!

Do you feel stiff when turning your body? Struggle to check your blind spot while driving? Have chronic mid back pain? Limited thoracic rotation could be the cause. Your upper through mid back (thoracic spine) should rotate at least 45 degrees in each direction. If it doesn’t, your lower back and shoulders compensate, leading to pain and poor movement. So today, I’ll go over how to test your thoracic rotation and teach you some of the techniques I’ve used to help my patients improve theirs.

Why should you care?

Your thoracic spine is designed to rotate freely. When it doesn’t, other parts of your body—like your lower back, shoulders, and neck—step in to compensate. Over time, this can lead to:

• Pain & stiffness in the neck, mid back, shoulders, and lower back. [1]

• Postural issues that contribute to long-term joint wear and tear. [1]

• Reduced ability to rotate for activities like driving, sports, or even reaching behind you. [2]

• Decreased mobility in the rib cage, which can impact your ability to breath deeply.

• Increased chances of chronic rib irritation.

• Higher risk of chronic stiffness, arthritis, and degenerative changes in the spine. [2]

• Increased risk of neck and lower back injuries (like disc herniations) due to overcompensation. [4]

Better thoracic rotation = less pain and less risk of injuries in the future.

Self-assessment:

How to Perform:

1. Facing the corner of a room, sit upright in a chair with feet flat on the floor and arms crossed over your chest.

2. Rotate your torso to one side as far as possible while keeping your hips and lower body still.

3. Repeat for the other side.

Goal:

You should be able to get your chest parallel to the wall or better on each side.

What to Watch Out For:

• Pain or tightness in the upper back, shoulders, or lower back.

• Cramping in the mid back.

• Leaning forward or backward to try to complete the movement.

• Significant differences between left and right rotation.

Daily at-home exercises:

Here are three exercises I've given my patients to help improve their thoracic rotation:

Mobility: 🎥 Open Book Stretch (4 sets of 30 seconds per side)

• Lie on your side with knees bent and stacked.

• Bring both arms forward, then open up your top arm towards the opposite side, rotating your upper back.

• Keep your lower body still while focusing on thoracic movement.

• Hold for 30 seconds and repeat.

Stability: 🎥 Lumbar Lock Thoracic Rotation (3 sets of 10 reps per side)

• Sit back onto your heels with your knees on the floor, keeping your forearms resting on the floor in front of you.

• Place one hand behind your head.

• Rotate your upper back, pointing your elbow toward the ceiling while keeping your lower back still.

• Go as far as you can and squeeze at the top.

• Return to the start and repeat.

Tissue Quality: 🎥 Foam Roll Thoracic Spine (4 spots until pain decreases or 30 seconds per spot)

• While lying on the floor, give yourself a big hug and place a foam roller under your upper through mid back.

• Gently shift your weight side to side, letting the roller pin the tight muscles along either side of your spine.

• Hold and breathe deeply into areas of tightness.

No matter if you passed or failed the test, do these exercises every day this week to decrease pain, improve mobility, and lower your risk of injuries.

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*Stop right away if you feel sharp pain, ongoing discomfort, or anything else that worries you during these exercises. This includes numbness, dizziness, or severe pain. Reach out to me or another healthcare professional so we can help you progress safely.

I hope this helps you in your movement journey. As always, don’t be afraid to reach out if you’re having any issues!

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.

Sources:

1. Effects of Thoracic Spine Mobilization on the Lumbar Spine Rotation Angle: A Magnetic Resonance Imaging Study. Asian Journal of Physical Therapy.
   https://digitalcommons.lmunet.edu/cgi/viewcontent.cgi?article=1009&context=ajpt

2. Thoracic Posture and Mobility in Mechanical Neck Pain Population. Journal of Manual and Manipulative Therapy.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6773982/ 

3. Cervical and Thoracic Spine Mobility in Rotator Cuff Related Shoulder Pain: A Cross-Sectional Study. International Journal of Environmental Research and Public Health.
   https://www.mdpi.com/2411-5142/9/3/128 

4. Lower Thoracic Spine Extension Mobility is Associated with Higher Cervical and Lumbar Spine Mobility. Journal of Manipulative and Physiological Therapeutics.
   https://www.tandfonline.com/doi/full/10.1080/10669817.2022.2047270 

Note: Some claims are based on clinical observations and general orthopedic knowledge. For personalized advice, consult a healthcare professional.