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Thoracic spine exercises

Patient information A-Z

General advice

These exercises will help you to improve the movement in the middle (thoracic) part of your spine. Complete the exercises as directed by your physiotherapist.

Exercises

Illustration of a person sat on a box with both feet on the floor, leaning over with their face towards their lap and hands down by their sides.
1. Sit on a chair with your back straight and your feet firmly on the floor. Now bring your chin to your chest and round the upper trunk. Keep your head and shoulders relaxed. Repeat . . . . . times.
Illustration of a person sat on a chair leaning backwards slightly, with their right hand on the back of their neck.
2. Sit on a chair with a high back. Keep your feet firmly on the floor. Gently lean backwards so that the area of your spine above the back of the chair extends. Repeat . . . . . times.
Illustration of a person sat sideways on a chair with both hands on the back of their neck, leaning over to their right.
3. Sit sideways on a chair with a back. Place a cushion between your side and the back of the chair. Put your hands behind your neck or cross them on your chest. Bend sideways. Repeat . . . . . times.
Illustration of a person with their hands crossed over their chest, leaning slightly back.
4. Sit on a chair and cross your arms over your chest, clasping the opposite shoulder. Rotate the trunk to one side. Rotate back to the midline and then rotate to the other side. Repeat . . . . . times.
Illustration of a person on their hands and knees, with one arm up at a 90 degree angle.
5. Start in all fours. Lift one arm up to the side while rotating your trunk. Let your eyes follow your arm. Lower your arm and repeat with the other arm. Repeat . . . . . times.
Illustration of a person on all fours with their head down and back arched slightly.
6. Start on all fours. Arch your spine upwards while letting your head relax down between your arms. Now let your back drop down, hollowing the mid-back. Keep your neck long and your elbows straight. Repeat . . . . . times.
Illustration of a person in 'downward dog' position; kneeling with their head down and arms stretched out on the floor in front.
7. Start in crawling position. Let your arms slide along the floor as far as possible. Push your bottom back and down and the chest towards the floor. Repeat . . . . . times.
Illustration of a person laying on their back with their hands above their head and their elbows out to the side (dotted line indicates elbows pointing upwards)
8. Lying on your back with a rolled towel positioned along your mid spine between your shoulder blades. Place your hands behind your neck with your elbows pointing towards the ceiling. Take a deep breath and move your elbows apart and down towards the floor. Repeat . . . . . times.

Pain relief

To help us optimise your treatment, it is important that you have adequate pain relief. If you are suffering high levels of pain please seek advice from your pharmacist or GP.

Further advice

Please be aware that this handout is to be used as a guide. If you find these exercises painful please seek advice from your physiotherapist or GP.

Contacts

Please contact our reception on 01223 216633 to leave a message for your physiotherapist, or to enquire about appointments.

This information has been compiled by the physiotherapy team at Addenbrooke’s Hospital. You may receive this information during an appointment with a physiotherapist, from your GP or via our website at Physiotherapy (Outpatient).

Document details

Approved

16 Jul 2024

Version number

4

Document ID

21670

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Service / Department

Physiotherapy (Outpatient)

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Contact us

Cambridge University Hospitals
NHS Foundation Trust
Hills Road, Cambridge
CB2 0QQ

Telephone +44 (0)1223 245151
https://www.cuh.nhs.uk/contact-us/contact-enquiries/

This document was correct at the time of printing - 22-12-2024 22:32