Spine & Thorax
35 ExercisesAddresses postural correction, thoracic mobility, lumbar stability, and spinal decompression.
Forward Fold Hamstring Stretch
With soft knees and holding opposite elbows, forward fold over the thighs and allow the ischial tuberosities to move upwards. Have long, slow breaths while allowing the head and arms to act as weights, drawing the spine downwards which, in turn, pulls the pelvis anteriorly.
Chin Tuck
This exercise can be performed sitting or lying on your back. Start in a head forward position. The chin is then tucked, and the head pulled back while the chin stays at the same level. Head should not tilt up or down during this activity, keep your eyes at horizon level. Chin must remain parallel to the floor.
Doorway Stretch
Stand in doorway. Position palm of side to be stretched on doorframe with fingers pointing upward, full forearm in contact. Step slightly forward while keeping low back neutral (no arching), bringing the shoulder blades together. Avoid jutting your chin/head forward. Move to where you feel a gentle stretch and hold until it releases. Then move further until the next gentle stretch is felt, repeat for 3 stretches. The stretch is to be done 3 times in each position to isolate all muscle fibre directions: Elbow slightly lower than shoulder. Elbow same height as shoulder. Elbow slightly higher than shoulder.
Towel Roll Stretch - (Positional Stretch for Anterior Thorax)
Place foam roll or rolled up hand towel (rolled from top to bottom) lengthwise along the center of your spine. Lie on top of the roll facing the ceiling with your palms upward. Arms can be placed at varying angles as shown. Stay in this position at least 15 minutes for maximum benefit. If needed, place a small towel roll under your neck for support.
Teres Major and Latissimus Dorsi Stretch
To stretch the teres major, and its synergist latissimus dorsi, the client will flex, laterally rotate and abduct the shoulder. This can be assisted with the non-stretching hand.
Serratus Anterior Stretch
To stretch the serratus anterior, the scapula will be retracted. By holding onto the edge of the seat and rotating the erect torso to the opposite side, the scapula retracts.
Subclavius Stretch
Subclavius is stretched by drawing the clavicle away from the first rib. This can be accomplished by abducting, laterally rotating and extending the arm on the side being stretched, so that the clavicle moves with the shoulder.
Erector Spinae Group Stretch
Stretch of the bilateral erector spinae groups. The client sits in a chair and slowly lowers themselves into flexion. The stretch for one side can be enhanced by adding some lateral flexion to the opposite side. When returning to the seated position, the best method is for the client to place their forearms on the thighs, using them to push back up.
Rectus Abdominis Stretch (Sphinx)
Client lies prone and uses the forearms to help push the trunk into extension.
External Abdominal Obliques Stretch
Client extends, left laterally flexes, and ipsilaterally (right) rotates the trunk to stretch the right external obliques.
Internal Abdominal Obliques Stretch
Client extends, left laterally flexes, and contralaterally (left) rotates the trunk to stretch right internal obliques.
Diaphragm Stretch
The client breathes out forcefully, expelling as much air from the lungs as possible while slightly flexing the trunk.
Iliopsoas Stretch
Client in a kneeling lunge position. Shift hips forward while keeping upper body upright until a stretch is felt in the front of the hip. Can be advanced with professional assistance in a supine position, flexing one knee to chest while assisting extension of the other leg.
Quadratus Lumborum Stretch
Client lies on back, extends, and left laterally flexes the trunk to stretch the right QL. Professional advances by adding right rotation of the trunk. Can also be self-stretched using various yoga poses to soothe sciatic nerve pain, such as Staff Pose, Locust Pose, Reclining Big Toe Pose, Supported Bridge Pose, and Pigeon Pose.
Staff Pose (Dandasana)
"soothe sciatic nerve pain"
Supported Bridge Pose (Setu Bandhasana)
"soothe sciatic nerve pain"
Single knee to chest stretch
Lie on your back with legs extended straight. Gently grasp one knee with both hands and slowly pull it towards your chest until you feel a comfortable stretch in your lower back and hip region. Hold and repeat on the other side.
Lower trunk rotation
Lie on your back with your knees bent and feet flat on the floor. Keep your shoulders pressed firmly to the floor throughout. Slowly lower both knees to one side as far as comfortable, return to the start, then lower to the other side.
Double knee to chest
Lie on your back on a mat. Grasp both knees with your hands and gently pull them toward your chest as far as you can comfortably go, feeling a stretch in your lower back. Hold for a set duration.
Circulation Boost for Pregnancy
"Restores blood flow, reduces leg muscle spasms, and relieves rib pain"
Back Extensions for Pregnancy
"Relieves pregnancy-related rib pain and breathing difficulties"
Left Side Lying Stretches for Pregnancy
"Relieves rib pain, muscle cramping, and tingling without compromising blood flow"
Child Pose Stretch
Kneel on the floor with your big toes touching and your knees spread apart about as wide as your hips or the edges of your mat. Sit back onto your heels as you exhale. Fold forward and walk your hands out in front of you, resting your forehead gently on the floor. Relax your arms either stretched out forward or resting alongside your torso with your palms facing up. Breathe slowly and deeply into your belly and lower back for 8 to 12 breaths.