Working against gravity and maintaining good posture is essential to keep living and performing at your best. With so many of our tasks being in front of us our chest can get tight which then draws our shoulders forward and inward.
Grab your foam roller out and take a few minutes to lie down and stretch out your chest. If you don't have a foam roller you can use a rolled up towel or blanket, it won't be as effective but it will give more stretch than if you were lying straight on the floor. In need of a roller, I always stock the long 90cm rollers, give me a call and I can get one to you!
Enjoy for a few minutes with your arms in varying positions, relax breath and enjoy. Remember if you have any discomfort to get in touch with BODY FX Exercise Physiology Services.
The thoracic spine's main function is be the attachment of the ribs and to protect our heart and lungs. Reduced mobility in the thoracic spine can be from a number of reasons some of which can include; sitting with poor posture for long periods at a desk or while driving, breast feeding in awkward positions and having poor exercising techniques.
Reduced mobility in the thoracic spine can have a number of impacts on the body;
- Reduced ability to take deep breaths from your diaphragm
- Increased load on your neck which can lead to headaches or neck pain
- Increased risk of shoulder pain or injuries
- Increased risk of lower back pain or a flattening of the lumbar spine which in can tighten the hamstrings and put further pressure on the lower back.
This simple exercise can be done daily to assist in improving your mobility in the thoracic spine, if you have shoulder concerns or pain the option to bend your moving arm (the top arm) and move through the chest is available to you.
If there is any pain felt and you are unable to reduce the range to be pain free, discontinue the exercise and make sure you get in touch.
We sit for a large percentage of our day, releasing your hip flexors is key for standing straight, moving freely (run or walk better) and also assisting in reductions in back pain.
Give this simple stretch a try and then let me know how you found it with a comment below.
Are you stiff in the morning in your lower back on waking, suffer lower back pain through the day. Here are two simple exercises to assist in releasing your back. Always work within pain free range and if you are concerned or unsure about them please contact Shannon from BODY FX Exercise Physiology for assistance.
Post me a comment and let me know how you found the exercises!!
I am a lover of running and for work I mentor and encourage people to make the most of their health and help them to achieve their goals.