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Knee-friendly Thoracic Mobility

The following post showcases some great exercises that can be beneficial for those of you with a stiff mid-upper back!

Particularly, we have also made this post knee-friendly. That means, each exercise involved places very little pressure on the knees, so can be suitable for those currently with knee discomfort!

The exercises provided here cover thoracic extension, rotation and lateral flexion. Topping it off with an example exercise of building some motor control to help MAINTAIN the range, and your back will be thanking you in no time.

The exercises:

→ Wall Tx extensions - 1x15 reps

→ Standing side reach on wall - 3x30 sec each side

→ Seated around the worlds - 1x10 reps e/s

→ Foam roller back extension mobilisations - 3-4 spots, 5 reps each spot

→ Foam roller back extensions w knee drops - 3-4 spots, 5 knee drops each side

→ Foam roller back extensions w rotation reach - 3-4 spots, 5 reaches each arm

→ Seated thoracic rotations w foam roller squeeze (or w KB) - 2-3 sets x10 reps

Pick 3-4 that you feel you benefit the most from and perform them a couple times a day!

If you are currently experiencing ongoing chronic stiffness in the spine and these don’t seem to alleviate it, reach out to one of our caring and friendly Chatswood, North Sydney or Sydney CBD Physiotherapist to start getting help. You’ll be glad you did!


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