Chair Seated Thoracic Spine Mobilization

Sitting Thoracic Spine Mobilization on a Chair

Positioning

1. Sit on the edge of the chair with your feet flat on the ground, shoulder-width apart.
2. Ensure your back is upright and straight, with your shoulders relaxed.
3. Place your hands behind your head, elbows wide.

Movement

1. Inhale: As you take a deep breath in, gently arch your upper back and lift your chest towards the ceiling. Think of expanding your ribcage.
2. Exhale: As you breathe out, round your upper back and bring your chin towards your chest, tucking your elbows in.
3. Repeat this sequence for 5 to 10 repetitions, focusing on smooth movements and controlled breathing.
4. Maintain a steady tempo, taking about 2-3 seconds for each inhale and 2-3 seconds for each exhale.

Tips

- Keep your lower body stable and avoid shifting your hips while performing the movement.
- Perform this exercise slowly to maximize mobility and awareness in your thoracic spine.
- If you feel any discomfort, reduce the range of motion or stop the exercise.