Thoracic Spine Cat-Cow Stretch

Spine Health Exercises: Thoracic Spine Cat-Cow Stretch

***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis & treatment. Please work with a fitness professional to learn proper exercise technique & to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute.

Cat-Cow Stretch
Patient on all fours.
Spine is straight.
Lift thoracic spine superior as high as possible. Hold for 2 to 6 seconds.
Lower thoracic spine as low as possible. Hold for 2 to 6 seconds.
Build to 15 repetitions.

References
Clinical reasoning framework for thoracic spine exercise prescription in sport: a systematic review and narrative synthesis
https://bmjopensem.bmj.com/content/6/1/e000713.full

Thoracic Spine Mobilization AKA Bench Thoracic Spine Mobilization
Kneel in good posture in front of a treatment table or exercise bench.
Place bilateral forearms on table or bench.
Hinge at hips and lower body.
Keep lumbar spine straight and neck in line with spine.
Slowly lower thoracic spine into extension.
Hold a mild comfortable stretch in the thoracic spine for 5 to 120 seconds.

Reference
Effects of a combination of scapular stabilization and thoracic extension exercises for office workers with forward head posture on the craniovertebral angle, respiration, pain, and disability: A randomized-controlled trial
http://ftrdergisi.com/uploads/pdf/pdf_4251.pdf

Thoracic Spine Mobilization and Latissimus Dorsi Stretch (Bench Thoracic Spine Mobilization)
Kneel in good posture in front of a treatment table or exercise bench.
Place bilateral forearms and elbows on table or bench. Forearms supinated. Hold a long light stick with both hands.
Hinge at hips and lower body.
Keep lumbar spine straight and neck in line with spine.
Lower thoracic spine into extension.
Flex bilateral elbows.
Hold a mild comfortable stretch in thoracic spine and bilateral latissimus dorsi for 5 to 30 seconds.

Fitball Thoracic Spine Mobilization
Kneel in good posture in front of a fitball.
Place bilateral forearms on fitball.
Hinge at hips and lower body.
Keep lumbar spine straight and neck in line with spine.
Slowly lower thoracic spine into extension.
Hold a mild comfortable stretch in the thoracic spine for 5 to 120 seconds.

The thoracic spine is the medical term for the midback. Thoracic spine health is important for proper posture, sports performance and the ability to perform activities of daily living.
The thoracic spine contains twelve vertebrae and two very strong muscle groups, the Erector Spinae muscles and the scapular retractor muscles.
Injuries, such as a muscle strain can occur in the thoracic spine. Prevent and rehab these injuries with mobilization, strengthening exercises, stretching, foam rolling and ergonomics.
Improve your posture and increase the health of your spine to live a healthier, fitter and more functional life.

Cervical Spine C1-C7
Thoracic Spine T1-T12
Lumbar Spine L1-L5
Sacrum
Coccyx

Thoracic Spine T1-T12
Twelve articulating vertebrae.
Each thoracic vertebra articulates with ribs bilaterally.
Twelve pairs of thoracic nerve roots. Each exits below the corresponding numbered thoracic vertebra.
Each thoracic vertebra contains Demi-Facets bilaterally to articulate with the Rib Heads.
Each thoracic vertebra contains a costal facet on the transverse process bilaterally to articulate with the Rib Tubercles.

Erector Spinae
Spinalis, Longissimus and Iliocostalis.
In lower lumbar spine, appears as a single muscle.
Common origin from a thick tendon that is attached to the sacrum, lumbar spinous processes and iliac crest.
In upper lumbar area, divides into three muscles:
Medial to Lateral - Spinalis, longissimus & iliocostalis.
Located posterior and lateral to the vertebra spine.
Three long, thin powerful muscles. Run superior on each side of spine.

Spinalis: Smallest and most medial.
Longissimus: Largest. In between Spinalis and iliocostalis.
Iliocostalis: Most lateral. Inserts onto angles of ribs.
As they ascend vertebral column, they divide regionally depending on where muscle attaches superior.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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"Running: Maximize Performance & Minimize Injuries" https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741