Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

3. Basic exercises for the thoracic spine 3. Basic exercises for the thoracic spine 3. Basic exercises for the thoracic spine 3. Basic exercises for the thoracic spine
   4. Place your left hand on the left costal arch.
   5. Keeping your hips and knees in line as described
   in point 1, move your left arm and shoulder
   back towards the floor; combine this rotation
   with your exhalation. Stay calm during
   inhalation.
   6. Maintaining your hips and knees as described in
   point 1, lower your left arm and shoulder again
   during exhalation a few times, until you can go
   no further in the rotation (Figure 6.55).
   7. Gently rotate your head to the left, only as far as
   your neck and throat remain relaxed.
   8. Feel the rotation of your head connecting to the
   rotation of your upper thoracic vertebrae.
   9. Stay in this final position for 3–5 breaths;
   observe whether you can feel any further change
   while you exhale; feel if the position of your
   head is still right.
   10. Come back to lying on your right side as
   described in point 1; stay there for 1–2
   breaths.
   11. Turn to the left side and repeat points 1–10 for
   this side.
   12. To finish, turn onto your back and stay calm
   for a few breaths.

Exercise 3.3: Thoracic side-bending

Aims: mobilizing the thoracic spine into side-bend-

ing, strengthening the sides, balance.

1. Lie on your right side with a soft support for
   the hip; your left arm is resting on your left
   side, the right arm is outstretched forwards
   perpendicular to the body, and your head is
   resting on a pillow.
   2. Lift your head into side-bending and slide your
   left hand on your left thigh towards your left
   foot as you exhale, remaining side-lying on your
   right hip (Figure 6.56). Hold for 1–2 breaths,
   then come back to the side-lying position while
   inhaling; with practice you can hold for up to 3
   breaths.
   3. Perform point 2 3–5 times, then rest for a few
   breaths on the right side; bend your knees if
   comfortable.
   4. Turn on your left side; lie as described in point 1.
   5. Repeat points 2 and 3 for the left side.
   6. To finish lie on your back for a few breaths.

Stronger, supported side-bending

1. Lie on your right side, with your head resting
   on your outstretched right arm.


2. Keeping the right arm exactly in line with your
   right trunk side and staying side-lying on your
   right hip, lift your head; bend your right elbow
   to rest your head on the right hand, with your
   hand above the ear and the fingers pointing
   towards the back of the head (Figure 6.57). If
   this is too much side-bending for your cervical
   spine, place your left hand on the floor in front
   of your chest; slightly push yourself up from the
   left hand.

Figure 6.56

Figure 6.57

Figure 6.55