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THREAD THE NEEDLE AND THORACIC EXTENSION

These exercises are great for mobilising your thoracic spine. The thoracic spine is commonly an area of stiffness but we are rarely aware that it is causing secondary problems further up or down your back.

Be careful and work to a level that suits you .  It is good to feel a stretch but make sure you are  working within comfort.

  • On all fours, lengthen out your spine and gently engage your core muscles by drawing the belly button toward the spine. Thread one arm underneath the other taking the shoulder in the direction of the floor but not resting the shoulder or head onto the floor. With control come back to the starting position and repeat on the other side. Aim to do 8-10 repetitions on either side.
  • Laying on your front and engaging your core muscles use your arms to help lift the breast bone away from the floor. You should feel a stretch in the mid-spine but NOT any discomfort in the lower spine. Hold for 3 breaths and repeat 3-5 times.