Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

3. Basic exercises for the thoracic spine 3. Basic exercises for the thoracic spine


4. Basic exercises for the thoracic spine 3. Basic exercises for the thoracic spine


5. Basic exercises for the thoracic
   spine

The thoracic spine has maintained the forward bend-

ing found in the embryological state. This kyphotic

shape helps to protect the contents of the thorax,

and so needs firmness. But it also needs to be flexi-

ble for good breathing movement. During inhalation

the thorax moves so that the thoracic spine bends

slightly backwards, and the distances between the

individual vertebrae are increased. During exhala-

tion the movement of the thorax is associated with

a slight forward bending of the thoracic spine (see

Chapter 5). Good mobility of the lower thoracic

spine as well as the upper lumbar spine is important

for the diaphragm.

The main movement of the thoracic spine is rota-

tion. Depending on the direction of rotation, the

movement is controlled by either the anterior or pos-

terior part of the spinal segment if combined with

sidebending. Therefore sudden side-bending and

rotation movements should be avoided (Kingston

2001 ). If reactions like perspiring, trembling, or

breathing changes occur, reduce the intensity of the

exercises. Some of the exercises for the thoracic

spine are similar to the rib exercises, with a slightly

different focus. In both rib and thoracic exercises it

is important to maintain a neutral lumbopelvic posi-

tion to focus on the thoracic area.

Exercise 3.1: Mini-back-bend

Aim: mobilizing a specific area of the thoracic spine.

1. Lie on a rolled towel which is the diameter
   of your wrist supporting your spine up to the
   target segment. This segment bends backwards
   over the end of the roll.


2. If the roll is uncomfortable underneath your
   spine, make it thinner; if it is not effective, make
   it thicker; if necessary use a pillow underneath
   your head.


3. Hold the back of your head with your hands,
   the thumbs around its lower ridge; gently pull
   your head until you feel traction on the spinal
   segment that is lying over the end of the rolled
   towel (Figure 6.53).
   4. Stay there for 3–5 breaths.
   5. Depending on the result you can stay for a few
   more breaths.
   6. Release your hands from your head.
   7. Roll to the side and come up to sitting; sit in a
   neutral position for a few breaths and feel the
   breathing movement in the area you have been
   working on.

Exercise 3.2: Side-lying rotation

Aim: mobilizing the thoracic spine into rotation.

1. Lie on your right side, hips and knees
   comfortably bent at about 90°; the pelvis is
   perpendicular to the floor, and the left knee is
   exactly above the right knee; you may like to
   use a pad between your knees.


2. If needed, use a pillow underneath your head;
   the pillow must be broad enough so that the
   head stays on it during the rotation; if it is the
   right height for the back of the head, it may
   be too low for the side-lying; however, this is
   not a problem as the side-lying is only for a
   short period.


3. Shift your right arm and shoulder forwards in
   line with the shoulder girdle; this initiates the
   rotation (Figure 6.54).

Figure 6.53

Figure 6.54