The stretches shown below are a variety of the ways that you can stretch out and mobilise the thoracic spine. Some use specialist equipment but we have also given alternatives which can be easily done in the home or office. These exercises should provide a comfortable stretch but take care not to overstretch. If you feel any pain stop immediately.

Day one – Thoracic extension
1. The Barrel (or the Swiss Ball)
The barrel is a specialised piece of equipment found in Pilates Studios and one of its many uses is for lengthening and extending the upper spine. To do this, sit in front of the barrel with the lower back well supported. Clasp your hands behind your neck but take care not to push your head forward. Take a deep breathe in and as you breathe out begin to sink onto the barrel and slowly extend the upper part of the spine backwards. Make sure you maintain good contact of your lower spine on the barrel all the way through the movement. Once you reach full extension, take a breath in and slowly curl up to the starting position. Repeat times 10 slowly and continuously.

2. The Sofa

The same exercise can be performed at home over the arms of a sofa. To do this place a few firm pillows or cushions over the arm rest and sit with your back well supported. Clasp your hands behind your neck but take care not to push your head forward. Take a deep breathe in and as you breathe out begin to sink onto the arm rest and slowly extend the upper part of the spine backwards. Make sure you maintain good contact of your lower spine all the way through the movement. At full extension take a breath in and on the breath out slowly curl up to the starting position.

Day Two - Thoracic Extension
1. The Roll
This stretch is a lovely way to rebalance the spine after a long day in the office slumped over a computer, after a game of sport or just doing the housework. Place the roll lengthwise down the spine and lie on it with the knees bent. Make sure the head is well supported. Take a few deep breaths in to the lower ribs and enjoy the stretch. Hold this position for 5 minutes

2. The Rolled Towel
If you do not have access to a roll, make your own with a towel. Simply take a towel and fold it into thirds. Then roll the towel so it forms a small bolster that you can lie on. Place a pillow on the floor and the rolled towel perpendicular to it. Then lie down so that the head is supported by the pillow and the towel sits between the shoulder blades. Take a few deep breaths in to the lower ribs and enjoy the stretch. Hold this position for 5 minutes.

To further enhance either of these stretches use a bungy cord or band to stretch out across the chest. Hold the band in both hands in the starting position as shown. Take a deep breath in and pull the band apart and open across the chest. Return to the start position on the breath out. Repeat times 10.

Day Three – Thoracic Extension
1. The Swiss Ball
Many people now have their own Swiss ball at home and they can be an ideal way of stretching out the upper spine. Lie on a bench or bed with the ball out in front of you. Place both hands palm down on the ball and gently press down on the ball. Draw the ball toward you whilst lifting the upper part of the spine. Try to keep the neck in line with the body and do not overextend the lower spine. Repeat slowly and continuously times 10.

2. The Roll
Lie on the floor with the roll out in front of you. Place your wrists on the roll and gently press down. Draw the roll toward you keeping the elbows extended. Take care not to extend the lower spine and keep your neck in line with your body. Try to draw your shoulders away from your ears as you extend the upper spine. Repeat slowly and continuously times 10.

Day Four – Thoracic Rotation
1. Lying Rotation
Lie on your side on the floor with the knees bent to ninety degrees; Place the arms out in front of you with the palms facing each other. Slowly slide the top hand over the bottom arm toward your chest and across to the shoulder. Allow the trunk to rotate and slowly extend the arm from the shoulder and then the elbow, reaching out with the fingertips and turning the head to look down the line of the arm. Make sure the pelvis and hips are still pointing forward. Reverse this sequence and finish by sliding the palm of the top hand beyond the bottom hand. Repeat slowly and continuously six times then roll over and repeat on the other side.

Day Five - Thoracic Rotation
1. 1. Sitting Rotation
Sometimes by using the muscles which produce rotation we can get a better and longer lasting result. This exercise uses a bungy cord which can be attached to a door handle. Sit on a chair and hold the bungy cord in your right hand. Slowly pull the cord toward you until the elbow is tucked into your side. Then, keeping the pelvis pointing forward, slowly rotate the upper spine to your right. Repeat times 10 and then do the exercise holding the bungy cord in your left hand and rotate to the left.

2. Thoracic Rotation with a stick
Sit on a chair and hold the stick behind the base of the neck with the arms stretched out. Slowly turn the trunk to the right keeping the pelvis pointing forward and then repeat to the left. Repeat to each side times 10. In the office this exercise can be done by simply crossing the arms across the chest and performing the exercise in the same way.

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