Thoracic Spine (T1-T4) Mobilization

The wedge is often used by professionals to mobilize—i.e., crack—patients’ backs. However, wedges can also be used for self-mobilization. This is a variation of the foam roller mobilization that was posted on Wednesday. For patients who have especially stiff upper thoracic spines, the wedge offers a more aggressive alternative to self-mobilize with when compared to the foam roller. Since T1 – T4 are very hard to mobilize on a foam roller, using a wedge also allows for a more specific placement of a fulcrum, to target those segments that get stiff.

Thoracic Spine (T1-T4) Mobilization – Wedge

What to do:

  1. Find the stiff segments in the thoracic spine
  2. Lie back on the wedge with the edge against the stiff areas
  3. Gently lean backwards over the wedge while supporting the head
  4. Bring both arms up over the head
  5. Move the arms up and down 10-12 times.

 

The up-and-down movement of the arms combined with the wedge acting as a fulcrum helps further mobilize the thoracic vertebrae as the t-spine naturally extends with flexion of the arms.

For those who don’t have access to a wedge, the same mobilization can be achieved with a foam roller placed lengthwise along the spine, with the end of the foam roller acting as a fulcrum against the upper T-spine. With this variation, it’s important to use both hands to support the head as you’re coming down onto the foam roller and coming up off of it, as seen in the video. A pillow can also be placed under the head to elevate it if too much pressure is felt with the head resting on the ground. See the video below:

Thoracic Spine (T1-T4) Mobilization – Foam Roller Variation

Thoracic Spine Foam Roller Mobilization (General)

Thoracic Spine Foam Roller Mobilization (General)

Suffering from low back pain or neck pain? Mobilizing your thoracic spine on a foam roller may help! This is one of the most common exercises we teach our patients to help them improve and maintain their thoracic extension.

 

What to do:

  1. Lay down with knees bent and the foam roller placed horizontally underneath the upper back (t-spine)
  2. Start with the roller placed at the lower t-spine
  3. Place your hands behind your neck to support your head
  4. Point your elbows forward (away from your face)
  5. Gently bend backwards over the foam roller and hold briefly
  6. Come back off the foam roller (like a sit up motion) and gently bend backwards again
  7. Repeat for 10-12 reps
  8. Move the foam roller higher up on the t-spine and repeat in at least 3 different places on the t-spine (lower/mid/upper)

 

Key points:

  • Having the elbows pointed forward keeps the shoulder blades apart (protracted), allowing the foam roller more access to the vertebrae
  • Roller should be placed no lower than the bottom of the rib cage and no higher than C7-T1
  • You can move the foam roller higher up on the t-spine by rolling it up with your elbows or by scooting your bottom further down
  • As you move higher up, the foam roller may start to slide. You can avoid this by lifting up the hips to get a better placement on the foam roller.
  • Feel around for those stiffer segments and spend more time on those areas!
  • Keep the stomach tucked in and the abs tight to help prevent extension from the lumbar segments to get the most out of this mobilization!