6 Thoracic Mobility Exercises for Back Flexibility and Pain Relief

You may be familiar with shoulder mobility exercises, hip mobility exercises, and maybe even knee mobility exercises. But thoracic mobility exercises? Maybe not so much.

Mobility exercises help improve flexibility and range of motion so your joints can move more easily. Thoracic mobility exercises help with flexibility in your thoracic spine, which is the mid-back region. They help with back rotation, extension, and flexibility to improve overall movement and posture, and reduce discomfort (like middle back pain). If your back gets stiff from prolonged sitting or repetitive activities, these exercises may help. 

Read on to learn how thoracic mobility exercises can prevent or relieve pain, and discover the moves Hinge Health physical therapists recommend. 

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.

6 Thoracic Mobility Exercises 

The following exercises are recommended by Hinge Health physical therapists to stretch and mobilize your mid and upper back. You can do them anytime, but they’re particularly helpful for pain relief after strenuous activity or prolonged sitting.

This seated thoracic mobility stretch counteracts hunching over things like computers, phones, steering wheels, and kitchen sinks. “I love this as a desk stretch to break up the workday,” says Nikki Bond, PT, DPT, a physical therapist at Hinge Health. “It targets your chest and pectoral (“pec”) muscles while encouraging extension through your upper back.” By stretching the pectoral muscles and engaging the thoracic spine, this exercise helps with posture (sitting and standing in a way that’s comfortable for you), and increases your mid-back range of motion if it’s tight from staying in the same position for a long time. 

How to do it:

• Sit comfortably toward the front of a chair.

• Depending on the chair you’re using, use your target side arm to hold on to the side of the seat or the arm of the chair, or hook your forearm over the back of the chair if it’s comfortable. Reposition yourself in the chair as needed.

• Rotate your upper body away from your arm to stretch your chest. 

• Hold this position and then move your upper body back to relax out of the stretch.

This move has you go through both flexion (bending) and extension (arching) motions. This helps mobilize the vertebrae and stretches the front and back sides of your trunk, explains Dr. Bond. “So it targets a lot of different muscles on both sides of your body.” It’s a great stretch after sitting for long periods to reset your posture. You can also do cat cow in a chair as a seated thoracic mobility stretch.

How to do it:

• Start on your hands and knees. Your hands should be positioned under your shoulders and your knees in line with your hips. 

• Slowly round your entire back toward the ceiling while drawing your chin to your chest. 

• Return to the starting position. 

• Look up to the ceiling as you arch your back toward the floor. 

• Return to the starting position.

Get more information on how to do a cat cow.

“This is one of my favorite ‘double duty’ stretches,” says Dr. Bond. “It simultaneously stretches the front of your chest — specifically the pectoralis major and minor muscles — and the latissimus dorsi (“lat”) muscles in your back.” The lats are large, flat muscles located on each side of your spine, spanning from your lower thoracic spine and pelvis up to your shoulder area.

How to do it: 

• Kneel in front of a chair and place your elbows on the chair with your palms facing each other, fingertips pointing toward the ceiling. 

• Make sure your knees are right underneath your hips. 

• Pull your abdominals in, then slightly round your back, almost like the cat position in cat cow. 

• Pull your hips slightly toward your feet and try to press your armpits and chest down toward the ground. 

• Return to the starting position.

This is a really therapeutic pose for stretching your back. It’s also great for practicing diaphragmatic breathing. “I often cue patients to breathe into the back of their rib cage and diaphragm when doing this as a way to also stretch the diaphragm muscle, the intercostal muscles between the ribs, and sneak in some stress relief,” says Dr. Bond. Child’s pose is traditionally done on the floor, but you can modify it and use a chair or stand at a counter. 

How to do it: 

• Get into a comfortable kneeling position with your shins and feet flat on the floor. 

• Sit your hips back toward your heels with your feet together and your knees wide apart. 

• Slide your arms out in front of you on the ground while moving your hips toward your heels. 

• Relax your head and chest down toward the floor, as far as is comfortable for you. 

• Walk your hands back toward your knees and return to an upright position. 

Get more information on how to do child’s pose.

In addition to stretching the front of your chest and the pec muscles, this move may also stretch your obliques and outer hip muscles. “It tends to be a good option for people who have shoulder pain or limitations in shoulder mobility,” says Dr. Bond.

How to do it:

• Lie comfortably on your back with your knees bent and your feet flat on the floor. 

• Use your hand to pull one knee across your body and toward the floor, twisting through your back. 

• Let your other arm reach out to your side, keeping your upper back on the floor as you straighten your other leg. 

• Return to the starting position.

“This is an all-around wonderful exercise, but it’s a particularly good thoracic strengthening exercise,” says Dr. Bond. It can help with posture by stretching the front of your chest and strengthening the muscles between your shoulder blades and spine. “These muscles can sometimes weaken a bit in people who spend a lot of time sitting,” notes Dr. Bond. 

How to do it: 

• Stand with your elbows bent to 90 degrees and resting at your sides. 

• Move your elbows and shoulders backward while squeezing your shoulder blades together. 

• Relax your shoulders to the starting position.

Get more information on how to do scapular squeezes.

Benefits of Thoracic Mobility Exercises 

Thoracic mobility exercises help make your back more flexible and improve overall spine health. Here are more ways they benefit your back, body, and overall health.

• Improved posture. There’s no such thing as perfect posture. But staying in any position for too long can take a toll on your back. These exercises help counteract the effects of sitting for long periods and help keep your spine healthy. 

• Improved diaphragmatic flexibility, strength, and function. That’s a formal way of saying these exercises can help with lung function and breathing. 

• Core stability. Your core includes your entire trunk (abdominals, lower back, pelvic floor, and diaphragm.) Good thoracic mobility helps with core engagement. This, in turn, is key for overall balance and strength.

• Reduced neck and shoulder pain. “Changes in the spine are a normal part of aging,” says Dr. Bond. Many times, these changes don’t cause any noticeable symptoms. “Sometimes, though, they can contribute to changes in nearby joints, increasing your risk of developing pain in those areas, such as your neck and shoulders.” Maintaining healthy thoracic mobility can help reduce or prevent pain in your neck and shoulders, as well as tension headaches. 

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Cho, J., Lee, E., & Lee, S. (2017). Upper thoracic spine mobilization and mobility exercise versus upper cervical spine mobilization and stabilization exercise in individuals with forward head posture: a randomized clinical trial. BMC Musculoskeletal Disorders, 18(1). doi:10.1186/s12891-017-1889-2

2. Heneghan, N. R., Baker, G., Thomas, K., Falla, D., & Rushton, A. (2018). What is the effect of prolonged sitting and physical activity on thoracic spine mobility? An observational study of young adults in a UK university setting. BMJ Open, 8(5), e019371. doi:10.1136/bmjopen-2017-019371

3. Stull, K. (n.d.). Optimizing Thoracic Spine Mobility with Corrective Exercise. National Academy of Sports Medicine. https://blog.nasm.org/ces/optimizing-thoracic-spine-mobility-with-corrective-exercise