How to strengthen the thoracic spine region

helliwen

I've been told I need to strengthen and stabilize my thoracic spine region (due in part to a minor scoliosis). I've been googling and have found the following exercise suggestions:
Front squats/isometric holds
"Upper back" good mornings
Lots and lots of mobility work

Any other suggestions on how to strengthen this area? I'm guessing that anything that's pulling the shoulder blades back and together is going to help?

Thanks in advance.

thegreatiam

I've a similar problem. Was actually just reading your log for ideas.

My workouts have a lot of rows and pulls.
Dumbell and penalty rows. Pull ups. Seated cable rows. Face pulls with scap retraction And other back work.

The mobility is the hardest. Lay on a rolled towel to open the chest and relax the t spine. Then chest stretches, doorway pec stretch.
Then mobility of the t spine. Cat/cow stretch and thoracic extension.
Quadruped stretches wall slides etc

Also banded face pulls. Shoulder dislocates with a band etc.


Edit. Look up starting stretching and do the first 3 or 4 stretches. Then there is a video for banded shoulder work by diesel crew I think.

Hanley

thegreatiam wrote: »

I've a similar problem. Was actually just reading your log for ideas.

My workouts have a lot of rows and pulls.
Dumbell and penalty rows. Pull ups. Seated cable rows. Face pulls with scap retraction And other back work.

The mobility is the hardest. Lay on a rolled towel to open the chest and relax the t spine. Then chest stretches, doorway pec stretch.
Then mobility of the t spine. Cat/cow stretch and thoracic extension.
Quadruped stretches wall slides etc

Also banded face pulls. Shoulder dislocates with a band etc.

Some good advices there.

Before you start trying to mobilise the area make sure you attack the soft tissue quality of the muscles around your pecs and lats first.

Plus... whoever told you that you need to strengthen it, really should be giving you advice on what to do!!

Also... this dude had pretty bad scoliosis. And has the best bodyweight multiple deadlift ever - like 5x BW.

thegreatiam

Hanley wrote: »

Some good advices there.

Before you start trying to mobilise the area make sure you attack the soft tissue quality of the muscles around your pecs and lats first.

Plus... whoever told you that you need to strengthen it, really should be giving you advice on what to do!!

Also... this dude had pretty bad scoliosis. And has the best bodyweight multiple deadlift ever - like 5x BW.

Get a large ball to work the pecs and lats. Practice sliotar is a good size.

And who is that guy? His back bend is extreme.

helliwen

Thanks for the ideas - will try and do some stretching/gentle release work tomorrow and then build some strength work into my program.

Soft tissue work with a lacrosse ball?

With the lying on the rolled-up towel thing, do you mean lengthways along the spine?

It was an orthopedic dr who said it to me and handed me a generic book of "exercises" but there's nothing specific in there. Weightlifting coach already recommended lat pull downs and rows - will ask him for more specific stuff when I'm back from holidays. Just want to feel I'm being proactive)even if that just means planning/programming!) till then.

thegreatiam

helliwen wrote: »

Thanks for the ideas - will try and do some stretching/gentle release work tomorrow and then build some strength work into my program.

Soft tissue work with a lacrosse ball?

With the lying on the rolled-up towel thing, do you mean lengthways along the spine?

It was an orthopedic dr who said it to me and handed me a generic book of "exercises" but there's nothing specific in there. Weightlifting coach already recommended lat pull downs and rows - will ask him for more specific stuff when I'm back from holidays. Just want to feel I'm being proactive)even if that just means planning/programming!) till then.

Yes a lacrosse ball. But have some national pride and get a sliotar plus the seams add an extra dimension. Any ball will do tho. Get one that is quite large about the size of a grapefruit for the pecs and lats. And a slightly smaller one like a tennis ball for the traps and shoulders.

For the towel you roll it tight and lay it lengthways down the t spine and rest there. It should only be the length of the t spine. I have to fold my standard bath towel in half widthways then roll it length ways to get the right length. And watch your neck as it hangs there. After a few minutes it gets very uncomfortable, your chest and throat may hurt and you may get breathing trouble And difficulty swallowing. If that's the case just break the 10 minutes into smaller times 5x2 minutes over the day but aim to get to a point where you can do 10 mins straight and lead up to 20 minutes.

Also don't get stuck in the idea that it's your t spine that needs work. If you're like me the problem will cause other problems up and down the chain.

So I try to work the whole body and then do extra work on my thoracic/chest.

helliwen

OK. Thanks.

Currently packing bag for Easter weekend with the inlaws: tennis balls, sliotar, lacrosse balls, towel, resistance bands, foam roller, hot water bottle, ibuprofen, Epsom salts - have I forgotten anything?!

Alf Veedersane

helliwen wrote: »

OK. Thanks.

Currently packing bag for Easter weekend with the inlaws: tennis balls, sliotar, lacrosse balls, towel, resistance bands, foam roller, hot water bottle, ibuprofen, Epsom salts - have I forgotten anything?!

Change of clothes

Hanley

thegreatiam wrote: »

Get a large ball to work the pecs and lats. Practice sliotar is a good size.

And who is that guy? His back bend is extreme.

Lamar Gant.

helliwen

I hope this question isn't too medical, but would you advise waiting until any pain (shoulder blade) is gone before even doing any mobility work? Not sure whether to move it or rest it.

calfmuscle

Start the mobility now.

Also try a serratus anterior push up (Google it for video).

Brian?

Loads of good advice here. I haven't seen anyone mention inverted rows, great for scapular stability.

Dermighty

Brian? wrote: »

Loads of good advice here. I haven't seen anyone mention inverted rows, great for scapular stability.

I'm clutching at straws here but are hanging knee raises also good for scapular stability if you're engaging the shoulders to minimise swinging back and forth?

helliwen

Thanks again for all the suggestions here - been trying to put them into action the past few days and things are feeling better. Lots to work on. Thanks guys. :-)