Goal: To promote spinal mobility by stretching the mid thoracic spine, neck and chest muscles.
Benefits: Improving your spinal mobility will help reduce the risk of back, shoulder and neck pain. Your ability to twist and turn will improve and make daily task such as showering, getting out of a car, and changing direction when walking easier. Improving your spinal range of motion may also reduce the risk of joint pain related to the spine, neck, and shoulders.
To do: Start by lying on your left side with your knees bent and brought up to waist level. (as demonstrated in the picture). Next you will turn your head to the right while opening up your arm and torso to the right, in the meantime, keep your knees together as demonstrated in the picture. If this stretch is to strong, try placing a pillow under your arm, shoulder and neck to be more comfortable. Try holding this stretch from 30 seconds to 1 minute. Repeat on the other side. This is a great stretch to do at the end of the day while lying in bed and relaxing for the evening.
This information is not intended to take the place of any advice given to you by your healthcare professional(s). If you experience chronic lower back pain or other physical pain, please consult with you physician or medical professional. There may be other underlying issues that should be evaluated prior to exercise.
Kaleb Roudabush, NSCA-CPT