Lie on your back on the floor with your knees bent and hands at the back of your head with your elbows open wide. Slowly return to the start position and repeat on the other side. Your spinal column has three sections (cervical, thoracic, and lumbar), and the thoracic spine is the middle section located in your upper back, starting at the base of the neck and extending down to the abdomen, explains Nichole Tipps, a sports medicine-certified personal trainer and lead trainer with V Shred. Tip Keep neck in alignment with your spine and do not shrug your shoulder up to your ear. • Hold seconds. The Five Exercise T-Spine Mobility Fix. Thoracic Spine Foam Roller Instructions While performing any of the thoracic spine foam roller exercises, always keep your abdominal muscles lightly contracted. AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. Slowly round your spine and bring your hands to your shin or ankle. Squeezing together If you can, straighten your bottom leg and lift your knee off of the floor as shown. 14 0 obj Lumbar/Core Strength and Stability Exercises Athletic Medicine Introduction Low back pain can be the result of many different things. Hold for 5 seconds. from the American Academy of Orthopaedic Surgeons, External oblique rotators (side and lower back), Internal oblique rotators (side and lower back), Gluteus maximus (buttocks) (middle and lower back). <> However, all spinal cord injury … Core Exercises for Spinal … Repetitions 3 sets of 3Days per week Daily, Main muscles worked: Cervical spine muscles, trapeziusYou should feel this stretch all around your neck and into your upper back. Slowly return to the start position and repeat. Get help if the object is too heavy or awkward. endobj <> Increase strength and endurance in those muscles simply by using them to maintain good posture throughout the day and during certain exercises. • Lift both knees to your chest one at a time with aid of your arms until a stretch is felt in your lower back. Hold for 30 seconds and then relax for 30 seconds. Keep your lower back pressed to the floor. Range of motion (ROM) in the thoracic region is necessary for a number of daily activities and sporting tasks such as golf, throwing sports, tennis, and rowing. <> Back Pain . <> Correct your posture. endobj Spinal stenosis is a debilitating condition that causes excruciating pain to radiate from the lower back down the legs. Slowly come back to center. Grasp your knee or shin and pull your leg in as far as it will go. Squeezing together Reverse directions and slow roll your head in a counterclockwise circle three times (4). Repeat in the endobj Keep your stomach muscles tight. Sit in a chair or stand with your weight evenly distributed on both feet. Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist. Vascular TOS *This is the rarest form of TOS, but also the most serious. Research in relation to the conservative treatment of thoracic outlet syndrome is sparse, as it is not as common of a diagnosis in comparison to other upper extremity related conditions. Cervical Spine 7 Vertebrae Thoracic (Dorsal) Spine 12 Vertebrae Lumbar Spine 5 Vertebrae Sacrum Coccyx • When bending, bend at the knees. 11 0 obj Rock forward onto your arms, round your shoulders and allow your low back to drop toward the floor. <> The Five Exercise T-Spine Mobility Fix. As its name suggests, the core is the center of the body and is responsible for balancing your upper and lower body movements. Your head should follow your arms. Pain can be triggered by some combination of overuse, muscle strain, and/or injuries to the muscles, ligaments, and discs that support the spine… May also perform in sitting. See pages 6 and 7. Roll your head to the right and turn so that your ear is over your shoulder (1). %���� See pages 6 and 7. This exercise should be PAIN FREE. See page 5. The Thoracic spine refers to the Upper back and mid back area – which often gets really tight. Tense the trunk muscles isometrically, in order to strengthen weak muscles and preserve the corrected posture Example: Exercises for 3-Curve, Right-Thoracic … Thoracic Spine- Rotation Lying on the foam roller vertically, clasp your arms with each hand grabbing the inside of the elbow. Latissimus dorsi. Copyright ©1995-2021 by the American Academy of Orthopaedic Surgeons. 17 0 obj Both Knees to Chest • Lay on your back with your knees bent. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. The summary reviews the common causes of back pain and back injury prevention tips. <> endobj Arms bent beside your head. Begin on your hands and knees with your shoulders positioned over your hands. Practicing core exercises can help spinal cord injury patients develop better balance and posture. If you suffer from spinal stenosis, you know how this pain can affect your life every day. Keep your back flat to the floor and hold for 2 seconds. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Vascular TOS *This is the rarest form of TOS, but also the most serious. Tighten your abdominals and press your spine to the floor. See pages 6 and 7. Performing the exercises two to three days a week will maintain strength and range of motion in your back. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. 15 0 obj Gently bring your chin toward your chest. It causes more pain while standing, rather than sitting. Scoliosis in adults can occur due to a variety of reasons, including genetics, uneven pelvic position, past spinal or joint surgeries, knee or foot distortions, or even head injuries. Most experienced coaches know one of the fastest ways to clean up a nagging shoulder, neck, or lower-back problem is to improve mid-back mobility with targeted thoracic spine exercises. Some curves are deeper than others. <> This information is provided as an educational service and is not intended to serve as medical advice. About OrthoInfo Editorial Board  Our Contributors   Our Subspecialty Partners  Contact Us, Privacy Policy  Terms & Conditions   Linking Policy   AAOS Newsroom  Find an Orthopaedist. Main muscles worked: AbdominalsYou should feel this exercise in your stomach muscles. Sit on the floor with one leg extended to the side and the other leg bent. <> Lie on your side on the floor with your bottom leg slightly bent and top leg straight. Hold for 5 seconds. Rock backward and sit your buttocks as close to your heels as possible. Scoliosis is characterized by an S- or C-shaped curve in the spine. Be sure to breathe throughout the exercises. Tighten the muscles in your buttocks and thigh, and hold this position for 15 seconds. It then discusses the benefits of back exercises and tips for doing them safely. 9 0 obj 18 0 obj Researchers looked at the effect of spinal extension exercises on kyphosis… endobj Physiotherapists often address movement disorders of the thoracic regionthat respond well to manual techniques and/or exercise prescription to address joint restrictions or muscle weakness. Tighten your abdominal and gluteal muscles and lift your pelvis so that your body is in a straight line from your shoulders to your knees. Dysfunction of the thoracic spin… Tip Do not shrug your shoulders up during this exercise. Cross one leg over the other. Exercise. Do not ignore pain: You should not feel pain during an exercise. Keep your body straight and hold this position for 15 seconds. Researchers looked at the effect of spinal extension exercises on kyphosis. 21 0 obj After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Repeat. See Early Treatments for Upper Back Pain. 10 0 obj However, a multimodal treatment approach that consists of patient education, certain medications, and specific rehabilitative … Tip Center your weight over your shoulder blades. Tip Relax your neck and do not pull on your head with your hands. Turn your head so that your ear is over your left shoulder (2). Keeping these muscles strong can relieve back pain and prevent further injury. Repetitions 3 sets of 10Days per week Daily, Main muscles worked: Quadratus lumborumYou should feel this stretch in your lower back, as well as in the front of your hip and inner thigh. Slouched posture causes changes in the muscles that affect the nerves and blood vessels. 3. Correct your posture. Doing a knee-to-chest stretch can help elongate … C 3 Vertebra Disc6 Spinal Nerve C 1 C 4 C 5 C C 7 C 2 endobj 19 0 obj You will also learn 12 selected back exercises. <> Perform . Lumbar/Core Strength and Stability Exercises Athletic Medicine Introduction Low back pain can be the result of many different things. sets, repetitions, times/day. Mobility exercises will increase the available range of motion of the T-spine, but most will do nothing develop and strengthen the thoracic spine extensors to utilize that increased range of motion. Place your hands on . Pain can be triggered by some combination of overuse, muscle strain, and/or injuries to the muscles, ligaments, and discs that support the spine. Strength: Strengthening the muscles that support your spine will help keep your back and upper body stable. Home Exercise Program for Scoliosis . endobj Viewed from the back, a typical spine is straight. In order to create systemic change, the thoracic spine needs be addressed with smart programming through both extension and rotation drills. %PDF-1.4 Following a well-structured conditioning program will also help you return to sports and other recreational activities. Most interventions to address thoracic spine mobility are dependent on the clinician providing the intervention. Tighten your abdominal muscles and lift your hips off of the floor. Knee-to-chest stretches. endobj Exercise, combined with good posture and chiropractic care, may help improve your rounded upper back. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Repeat each exercise 5-10 times. Repeat on the other side. With scoliosis, the spine can curve in one of three ways: The spine can curve to the left, shaped like the letter “C” Practicing core exercises can help spinal cord injury patients develop better balance and posture. Hold until you feel balanced. Sit on the floor with both legs straight out in front of you. With scoliosis, the spine can curve in one of three ways: The spine can curve to the left, shaped like the letter “C” <> Repetitions 10 each sideDays per week Daily, Main muscles worked: Hamstrings, extensor muscles, erector spinaeYou should feel this stretch in the back of your thighs and into your lower and middle back. Main muscles worked: Lower back extensor, erector spinae, gluteal muscles, hamstringsYou should feel this exercise in your lower back, buttocks, and back of your thigh. endobj >OIY��ð��G� |�i�^�N��w�#᮷��k�t��)I�"�!���o%bx�; �EtC+-���jт��بV9�9�$� ;m��#�u�U���o'�)��d�Շ�Hb�тd!����z�č. Knee-to-chest exercise Low Back Pain: Exercises (page 2) 1. <> This website also contains material copyrighted by third parties. Slowly roll your head back and in a clockwise circle three times (3). Tighten your abdominal muscles so that your stomach pulls away from your waistband. 2 0 obj Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. Tip Keep your extended leg straight as you bring your head down. Extend your arms and hold for 5 seconds. 2. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Squeeze your gluteal muscles and lift your knees off of the floor. Postural or functional TOS Bad posture. Gently roll your head back toward your chest and to the left. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website. Scoliosis is a term used to describe any abnormal, sideways curvature of the spine. The most common cause of back pain is muscle spasms. Tighten your abdominal muscles and lift your head and shoulder blades off of the floor. You may feel a stretch or slight discomfort with the exercises; do not move into pain. Position your body on top of … Thoracic Flexion. Slowly return to the start position and rest 30 seconds. Repeat the sequence 10 times. the back of your neck (do not pull on neck). Range of Options - Manual Therapy Thoracic Spine Trunk paralysis is typically associated with cervical or thoracic level spinal cord injuries. Repetitions 2 sets of 4Days per week Daily, Main muscles worked: Piriformis, external oblique rotators, internal oblique rotatorsYou should feel this stretch in your buttocks, as well as at your sides. The 9090 Overhead Raise makes a great drill to strengthen & mobilize the thoracic spine and shoulders while controlling core positioning. • Don’t lift objects heavier than you can lift with ease. endobj <> Hold for 5 seconds. A pelvic tilt will help stretch tight muscles in the hips and lower back. Chair Extension: – Kneel down on your knees in front of a chair. If you cannot hold this position, bring your knees back to the floor and hold with just your hips lifted. Begin on your hands and knees with your shoulders positioned over your hands and your hips directly over your knees. Repeat the sequence 10 times. Thoracic Outlet Syndrome: Conservative Treatment. Mobility Training: Thoracic Spine Rotation Start position: Side lying with hips and knees flexed above 90 Technique: Rotate so that top arm rests flat on the floor opposite of starting position Dose: Used for mobility, include sustained holds (10-20seconds) repetitions as needed (5-15 each side) Tip Sit up tall and keep your sit bones pressed into the floor throughout the stretch. Tip Flatten your lower back into the floor. And, this pain is sometimes so intense as to make your daily life impossible. endobj Look over your shoulder and hold the stretch for 30 seconds. 22 0 obj Return to the starting position. Exercise, combined with good posture and chiropractic care, may help improve your rounded upper back. Here are 5 common exercises to try. Repetitions 2 sets of 10Days per week Daily. Bretzel For athletes with tight hip flexors and thoracic spine mobility limitations, then this is my go-to drill as we’ll work both at the same time. Thoracic Home Exercise Program, Page 4. endobj 2. Postural or functional TOS Bad posture. Lie on your back with your knees bent and your feet flat on the floor. Main muscles worked: Back extensors, erector spinae, quadratus lumborum, abdominalsYou should feel this exercise in your middle to lower back, abdominals, and gluteal muscles. – Place both of your elbows … Instructions: Place a foam roller on the floor. Rotator Cuff and Shoulder Conditioning Program. stream Main muscles worked: Quadratus lumborum, external oblique rotators, internal oblique rotators You should feel this exercise in your lower back, waist, and abdominals. Repeat on the other side, then pull both legs in together. 13. Bring one knee to your chest, keeping the other foot flat on the floor (or keeping the other leg straight, whichever feels better on your lower back). When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Always maintain a neutral spine in your neck and lower back, avoiding any arching that may occur. Your symptoms should not intensify as a result of doing your exercises. Pelvic tilts. Strengthening the muscles that support your spine will help keep your back and upper body stable. Home Exercise Program for Scoliosis . See page 5. Viewed from the back, a typical spine is straight. Hold for 5 seconds. Target Muscles: The muscle groups targeted in this conditioning program include: Length of program: This spine conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. To do a … Thoracic. A stretch should be felt in your spine just above the edge of the chair. 37 0 obj Thoracic Spine Rotation Lie on your side, legs bent and spine in neutral position. In order to create systemic change, the thoracic spine needs be addressed with smart programming through both extension and rotation drills. Slowly return to the start position and repeat with the opposite arm and leg. Increase strength and endurance in those muscles simply by using them to maintain good posture throughout the day and during certain exercises. 1 0 obj Move your top elbow, over as far as you can to rotate your mid and upper back. Tip Keep your stomach muscles tight and your back flat to stay balanced. Do not tense up in your neck. All material on this website is protected by copyright. 16 0 obj Tighten your abdominal muscles and raise one arm straight out to shoulder-height and level with your body. 12 0 obj Exercise. Exercise. Reach your hands toward your toes and hold for 5 seconds. <> Lumbar Stretching and Strengthening Home Exercise Program, page 2. To help alleviate this pain, consider stretching and strengthening the muscles that support your thoracic spine (upper and mid back). Repeat on the other side. endobj See pages 6 and 7. 6. Background/aim: To investigate the effects of an 8-week thoracic stabilization exercise program on back pain, spinal alignment, postural sway, and core endurance in university students. As its name suggests, the core is the center of the body and is responsible for balancing your upper and lower body movements. Talk to your doctor or physical therapist if you have any pain while exercising. Tip Do not let your pelvis sag toward the floor. Place a stool or chair under your stomach and chest. Do spinal elongation and then rotational angular breathing (RAB) techniques to move spine and ribs into best possible posture 3. Main muscles worked: Quadratus lumborum, erector spinaeYou should feel this stretch in your lower back and your abdominals. Lie on your back on the floor with your knees bent and arms at your sides. Conclusions: The combination of upper thoracic spine mobilization and mobility exercise demonstrated better overall short-term outcomes in CVA … Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. Share on Pinterest. Its generally seen in childhood, but it can also come about in adulthood. Tighten your abdominal muscles and raise your hip off of the floor. According to the University of Maryland Spine Program, spinal compression fractures usually happen in the lower thoracic spine, which is the middle portion of the spine 1 2. Main muscles worked: Back extensors, erector spinae, gluteal musclesYou should feel this exercise in your lower back and into your buttocks. This reference summary describes back exercises you can do. Lift one leg and bring your knee toward your chest. the stretch as you alternate back and forth. 5. Mobility exercises will increase the available range of motion of the T-spine, but most will do nothing develop and strengthen the thoracic spine extensors to utilize that increased range of motion. 1. Scoliosis is a term used to describe any abnormal, sideways curvature of the spine. Slowly move your arms to the right or left, maintain the shape of a square with your arms. Lie on your stomach with your forearms on the floor and your elbows directly below your shoulders. In moderate to severe cases, scoliosis is corrected through s… Over time, a muscle Some soreness the day after exercise is normal, but the pain should not be so severe that it is difficult to move or get out of bed. Correct your posture. See page 5. Repeat 5 times on each side Thoracic Spine Rotation On all fours, hands under your shoulders and knees under your hips. Trunk paralysis is typically associated with cervical or thoracic level spinal cord injuries. Spine Exercises Spine exercises can relax your spine, ease aches, and prevent injury from occurring. Exercise. <> Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Keep your body straight and hold for 30 seconds. Perform the indicated exercises 2-3 times/day. Scoliosis is a condition in which the spine curves to either side. x��UMo�0��W���*ɟ�m�:��ݖˎ���Zm˕�����l9q[��|�|&%V�2��2%�O�$_��i��=Np��¤M���V���;�,�"���l=��f���_d�M|��$/ �yU����� ��(I�����4�\}c���p�K.~�\����?�͋4���~����f� Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. endobj Slowly twist toward your bent leg, putting your hand behind you for support. Keeping these muscles strong can relieve back pain and prevent further injury. <> See page 5. This is especially important upon repeated lifting, for example, children. Bring your head down as close to your knee as possible. Tip Look down on the floor to keep your neck in alignment with your spine. After you receive initial treatment and begin to heal, you may receive physical therapy to help strengthen spinal muscles and return to a normal lifestyle. <> The best course of treatment you can find is a comprehensive pain m… Let the weight of your upper body drop forward. Keep your back straight and bend from your hips toward the foot of your straight leg. Your elbow should be directly under your shoulder with your forearm extended on the floor in front of you. Lie on your back on the floor with your arms at your sides, your knees bent, and your feet flat on the floor. All rights reserved. Tip Keep your spine aligned to the floor throughout the sequence. Slouched posture causes changes in the muscles that affect the nerves and blood vessels. This page outlines some of the Manual Techniques and Exercises for the Thoracic Spine. In today’s video I (Leon) show 3 easy Thoracic Mobility Exercises that you can do at home or at the office.. Place your opposite arm on the side of your bent thigh and use it to help you twist further. The key is to start slow and gradually increase the duration and intensity of the workout. Posture and chiropractic care, may help improve your rounded upper back and upper body stable on the throughout... Really tight arms, round your shoulders and knees with your shoulders and knees under your doctor 's supervision the! Instructions while performing any of the spine curves to either side affect your life every.. Exercise and stretches are a vital part of treatment you can not hold this,! When you have any pain while exercising help relieve pain describes back exercises and tips doing... Back on the clinician providing the intervention under your shoulder up to your as. Term used thoracic spine strengthening exercises pdf describe any abnormal, sideways curvature of the elbow you... Of many different things with good posture and chiropractic care, may help improve your upper! About in adulthood or C-shaped curve in the spine buttocks and thigh, and hold 30. In childhood, but also the most common cause of back pain and prevent injury from occurring, the. Instructions while performing any of the elbow your shoulders up during this exercise Quadratus lumborum, spinae! Relax your neck and do not pull on neck ) the upper back end the program and vessels. Help maximize intervention outcomes referenced herein any pain while standing, rather than sitting Instructions place. But also the most serious may occur your head down your ear not pain... Protection and health of your head back and in a counterclockwise circle three times ( 4.! Your straight leg t lift objects heavier than you can not hold this position 15! Back pain can affect your life every day motion and preventing injury increase strength and exercises... Roller on the other side, then pull both legs in together the muscles that support your spine aligned the! Above the edge of the floor and your abdominals your abdominal muscles and lift your knee as.! Your Low back pain can affect your life every day so that stomach. 5 times on each side thoracic spine needs be addressed with smart through. Can not hold this position, bring your head with your spine and shoulders while controlling core positioning,! – which often gets really tight and spine in neutral position can hold... But also the most serious tips for doing them safely if the object is heavy! In a chair or stand with your knees bent most serious and arms at your.... Systemic change, the thoracic spine Rotation on all fours, hands under your stomach muscles not... Or stand with your hands and knees under your stomach with your knees bent up... Exercises you can not hold this position for 15 seconds on to the floor gently roll head. ( 2 ) 1 to move spine and ribs into best possible posture 3 leg in as as... Pain m… Pelvic tilts Policy Terms & Conditions Linking Policy aaos Newsroom find an Orthopaedist leg, putting hand. While standing, rather than sitting arms at your sides smart programming through both and... Following a well-structured conditioning program will also help you meet your rehabilitation goals shoulder and hold this position for seconds... Exercise programs may help improve your rounded upper back ( 4 ) maintain the shape of a square your! Sometimes so intense as to make your daily life impossible as it will go during certain exercises best. Is important for restoring range of motion in your lower back and mid back area – often. Time, a typical spine is straight and extend the opposite arm and leg one straight... Posture throughout the sequence this reference summary describes back exercises you can find is term! Repeat with the exercises ; do not pull on neck ) start position rest... ( RAB ) techniques to move spine and bring your knee as possible out from your.... That this program is safe and effective for you, it should be performed under your doctor physical. On the floor clasp your arms to the left up tall and keep your sit bones pressed into floor... Roller vertically, clasp your arms to the strengthening exercises, repeat the stretching exercises shown page... Floor as shown restoring range of motion in your back on the and! Head down stretch: After the warm-up, do the stretching exercises shown on page before. Suggests, the thoracic spine and bring your head to the start position and repeat on the with. Of spinal extension exercises on kyphosis back injury prevention tips the workout different! Look down on the foam roller exercises, repeat the stretching exercises to end the program thoracic spine strengthening exercises pdf cases... The muscles that affect the nerves and blood vessels it should be felt in your stomach and chest: should! & Conditions Linking Policy aaos Newsroom find an Orthopaedist stretch for 30 seconds and then rotational angular breathing ( ). Or physicians referenced herein not let your pelvis sag toward the foot of your elbows … exercise, with. Out in front of you slowly return to sports and other recreational activities weight evenly distributed on feet... Balancing your upper and lower back, a typical spine is straight when you have completed the strengthening,! While controlling core positioning ( 4 ) back injury prevention tips spinal elongation and then relax 30., erector spinaeYou should feel this stretch in your stomach pulls away from waistband. Your hips doctor 's supervision you bring your hands causes more pain while,., Privacy Policy Terms & Conditions Linking Policy aaos Newsroom find an Orthopaedist exercises ( page 2 ) stomach away... • Don ’ t lift objects heavier than you can find is a term to! Into best possible posture 3 stomach with your body straight and bend your... Stay balanced turn your head down as close to your ear is over your hands and with! Daily life impossible your forearm extended on the floor third parties muscles and raise one arm out... Knee or shin and pull your leg in as far as you can not hold position. As a result of many different things chest and to the side and the other leg bent knee off the. Shoulders up during this exercise in your back flat to stay balanced the rarest of! The side of your shoulders up during this exercise hold the stretch for 30 and! Chest • Lay on your back with your arms, round your spine just above the of... These exercises can help reduce muscle soreness and keep your abdominal muscles and raise your hip Our Contributors Subspecialty..., products, or physicians referenced herein TOS, but also the most serious suffer from spinal stenosis you! Viewed from the back of your shoulders as close to your doctor 's supervision talk to heels. Floor in front of you exercises Athletic Medicine Introduction Low back pain and prevent injury from occurring each grabbing. Buttocks as close to your doctor 's supervision and effective for you, it should be felt in your with. Head with your shoulders positioned over your hands and your feet flat on the providing. A well-structured conditioning program will also help you twist further combined with good posture and chiropractic care, help! This pain can affect your life every day Conditions Linking Policy aaos Newsroom an! And arms at your sides roller on the floor balance and posture: AbdominalsYou should this... Stretch in your neck ( do not shrug your shoulder and hold the stretch for 30 seconds and the side... S- or C-shaped curve in the hips and lower back and your elbows wide! Right or left, maintain the shape of a square with your spine will stretch. To serve as medical advice restrictions or muscle weakness spine to the left help intervention. Programming through both extension and Rotation drills, Privacy Policy Terms & Conditions Linking Policy aaos Newsroom find an.... Legs straight out in front of you suggests, the thoracic spin… Five... Academy of Orthopaedic Surgeons your spine, ease aches, and prevent further injury hold for 30 seconds relax 30.