I just did these and my back is already feeling better. Thank you! I'm gonna do these everyday after work. Maybe before work if I can get my self up earlier.
I just found y’all! I had horrible t-spine/neck pain. I literally did the exercises and my t-spine popped and it feels awesome! I can’t thank y’all enough! Heaven sent!!
good video and description. It's so important for people to stretch and foam roll. It's very easy to forget that our bodies, slowly over time and also depending on what job we have are put through a lot and need to be taken care of. Then on top of that if we work out we put it through more stress. Stretching and foam rolling are highly needed especially the older we get.
I did just the first one and it helped my back feel better!!!!!!! Very good video, lots of help to those who suffer tachycardia caused by thoracic spine issues.
Just broke t 9 I found floor angles and related expenses immediately helped me. Nice to see these progressions to look forward to Thank you guys awesome videos
This video was really great! I’m very excited to try these out. I realized while trying to do splits that my low back was locked up and it was because of my thoracic.
Great excercies. Helped me a lot! I have a question: how do you properly stretch pectoral muscles? It would be great to have a video on that. Keep up with the excellent work! Thank you
Thanks for these! My yoga teacher brought my lack of mid back flexibility to my attention recently- because I was stretching to my limit anyway I had no idea how low it was haha. Thanks for the starting point of improvement :)
Absolutely Cindy! Glad you found us! If you really want to improve your mobility we have a program to do just that! Check it out! theprehabguys.com/program-thoracic-spine-mobility-overhaul/
Due to uneven shoulder my neck and upper back always hurt and tight , pls make video on uneven shoulders , btw i am feeling very well right now doing this stretching exercises
In trying to get my King pidgeon pose (back fully arched arms overhead holding my feet) and realised that my thoratic flexibility is really holding me back from getting this position. As you said in the video my lower back, quads and hip flexibility was making up for my upper back and it hurt. Thanks so much for the tips guys
Hey guys, thanks for the video. Would you recommend doing these exercises as part of a warm up prior to heavy lifts (Squats, Deadlift, Overhead Press etc.) or would it be safer to do this during cool-down and/or off-days? Thanks!
Thank you very much for your support! No specifics with mobility, do what feels best for your body! To learn more, here is an article :) theprehabguys.com/exercises-to-improve-your-thoracic-spine-mobility/
What do you suggest/recommend for a patient with wrist pain/arthritis who can not exert pressure on the wrist to perform the thoracic bridge and needle through??
Thanks this was very helpful! Any advice re how many to do to avoid overdoing? I've been doing stretches, mobility and strengthening for mid back pain but not sure how to balance it all. Thanks again !
Great questions! The recommendation for strengthening is 3-5x/week depending on the level of intensity of the exercise, per ACSM guidelines. Stretching is recommended to be performed several days a week as well!
Thanks for this video, I have pain on thoracic spine which reduced with medicine and PT sessions but still feeling like a jab on my thoracic spine specially if I rotate to right side !! Please help me with advice
What about if your thoracic might be caving inward too much? I had scoliosis most my childhood and always hunched shoulders that hurt. I've tried to correct it for years but realize now I may havr been over-correcting my shoulder blades and spine, and thoracic is starting to feel like it's going "inward" now from overcorrecting... 🥴
No specifics with mobility, do what feels best for your body! To learn more, here is an article. theprehabguys.com/exercises-to-improve-your-thoracic-spine-mobility/
My middle back is very limited. These were very difficult for me, for instance on angel wall I cannot keep my arms on the wall. How would you recommend scaling?
Hey there, Im 17, i have a shoulder pain from the last 2 years. I took several acupuncture sessions, turns out the pains coming from my thoracic spine. The problem is that the pain keeps on coming back. Are these exercises beneficial in long term?(im not doubting your capabilities or sometimes im just confused)
So happy to hear that your TOS is feeling better! A standard size foam roller works just fine! Keep us updated on how things are feeling as you progress!
I just got discharged and told i have acute thoracic spine pain.. i hope i can try some of these out with in the next few days . I have sickle cell anemia as well & can’t work through the pain because i’ll end up back in the hospital for a sickle cell crisis 😂. Idk how im going to be able to fix my back but im ready to take it one day at a time. I did book a Swedish massage for tomorrow, i hope that’s going to help
I had a thoracic spine injury and tumor and had to have 2 emergency thoracic spinal surgeries and 2 months later had to have left total hip replacement due to hip ball collapse and was pushed out of socket by bone spurs and tumors and now I am having to go back to surgery to have my right hip replacement for basically the samething but I feel like my back needs some work due to having surgery but also having to use crutches or walker for mobility for the last 8 months but every exercise video I watch requires me to get into positions I can't due to my hip restrictions! Can someone show some stretching that can be done that doesn't require getting on the floor or knees into the chest?
I understand and appreciate the mobility exercises, but what type of light weightlifting or body weight resistance moves are safe to build strength in the middle back muscles that stabilize the thoracic spine?
Great question! These are definitely a muscle group that typically need a bit of strengthening! Check out our Neck and Mid Back [P]rehab Program to help you out with that! theprehabguys.com/neck-mid-back-program/
I have some sternum tenderness on the right side mostly and some lower rib tenderness only at the begging only the rib though. Would this work for it or do you know what I have ?
When I do the first stretch, I typically feel a lot of tension in my upper left trap ( my dominant side). I’m currently in the process of fixing some imbalances ( lower traps, scapula, & serrates) so my left lat, left upper trap, & left pec minor are over active/tight. Any thoughts on how I can make this stretch more effective?
Unfortunately we are unable to answer direct medical advice questions on this platform as it is illegal. Although the research in regards to evidence surrounding conservative treatment options for costochondritis is limited, there is some research supporting mobility exercises and other forms of manual therapy to assist in alleviating symptoms. To learn more about thoracic spine mobility, here are some resources! theprehabguys.com/program-thoracic-spine-mobility-overhaul/ theprehabguys.com/exercises-to-improve-your-thoracic-spine-mobility/
Great question, Esequiel! These exercises can be performed 3-5 times a day, or every hour or so if you know you are going to be doing a lot of sitting! Give them a try and see what you think!
Hey good question! Hard to say without a proper evaluation but it could be a result of some limitations in shoulder mobility! Check this out theprehabguys.com/shoulder-mobility/
No specifics with mobility, do what feels best for your body! To learn more, here is an article. theprehabguys.com/exercises-to-improve-your-thoracic-spine-mobility/
Can barely lift elbows above shoulder height in wall angels before they feel stuck with a lot of tension in top of shoulders/clavicle area and neck. Is that normal/should it improve with practice?
Is there any person in the world who really improved the mobility with this exercises? Or everyone just repeat the same bullshit. Cause I found no evidence, no before/after photos. It's like trying to grow your biceps lifting a spoon.
![[P]rehab](http://yt3.ggpht.com/rNFhu1MoXqWvaHoQS6ldmnsshadIomVYLd4rJ9rGpKkMHpE2bM9PCBVnViiN11kvULbhURKQ_Gs=s48-c-k-c0x00ffffff-no-rj)