Trunk exercises and Stretching - Thoracic

Stretching and exercises are important to maintain movement as you heal. All exercises should be done slowly and smoothly. Hold position for 5-10 seconds.                          

Perform ___ repetitions ___ times a day.

Supine shoulder/chest with foam roll

1. Lie your on back with a foam roll or rolled blanket along your spine.

2. Rest your arms out to the side with your elbows bent and palms facing up.

Supine shoulder external rotation stretch

1. Lie flat on your back with your elbows bent and hands behind your head.

2. Open and close your arms (i.e. bird flapping its wings).

Seated thoracic rotation

1. Sit with your arms crossed in front of chest.

2. Rotate your upper body side to side. 

Seated thoracic rotation with assist

1. Sit in a chair with your arms at your sides.

2. Twist your upper body to one side, place one hand on the chair and the other hand on your knee to twist further.

Seated scapular retraction

1. Sit with your arms relaxed at your sides.

2. Squeeze your shoulder blades together bringing your shoulders back and chest out.

Standing lean

1. Stand with your feet together and arm out to side against wall.

2. Let hips sink toward the wall.

 Standing hands behind back

1. Stand with your hands behind your back with fingers laced together.

2. Squeeze shoulder blades together.

3. Straighten your elbows and lift your hands away from your body.