Preparation

Welcome back to our stretching series, where today we focus on your middle back—specifically, the thoracic spine. These stretches are integral to your chiropractic care, aimed at enhancing your posture and overall health. As life progresses, many of us begin to slouch, with shoulders rounding forward, which these stretches will help correct.

Stretching Frequency

To see maximum benefits, incorporate these stretches into your routine either 5, 7, or 3 days a week. Choose a frequency that fits best with your schedule and start implementing these stretches regularly.

Stretch 1: Countertop Shoulder Stretch

Objective: Improve shoulder range of motion and alleviate shoulder issues like frozen shoulder.

Instructions:

1. Stand facing a countertop.
2. Place your hands on the surface.
3. Gently lean back, allowing your shoulders to stretch.
4. Hold for 20 seconds, feeling the stretch without pushing into pain.

Alternative: This stretch can also be done on the ground in a prayer position.

Stretch 2: Pectoralis Stretch

Objective: Open up the chest and counteract the forward shoulder slump.

Instructions:

1. Stand in a doorway or beside a gym pull.
2. Place one arm against the doorframe.
3. Lean forward to stretch the pectoralis muscles of the chest.
4. Hold for 20 seconds, then switch arms and repeat.
5. Focus on deep breathing to enhance the stretch.

Note: This stretch is essential for complementing chiropractic adjustments by helping to realign your posture.

Stretch 3: Corner Push-Up Stretch

Objective: Further enhance the chest and shoulder opening.

Instructions:

1. Find a corner or two poles you can use.
2. Place both hands on the surfaces.
3. Lean forward, putting your body weight into the stretch, similar to a push-up but without extending.
4. Hold for 20 seconds, focusing on the stretch in the chest.

Stretch 4: Cat-Camel Stretch

Objective: Expand the rib cage and enhance thoracic spine mobility.

Instructions:

1. Start on your hands and knees in a tabletop position.
2. Inhale deeply and arch your back downward, lifting your head and tailbone (the "cat" position).
3. Exhale and round your back upward, tucking your head and tailbone (the "camel" position).
4. Perform this movement for a series of 10 deep breaths.

Tip: This stretch is excellent for improving joint flexibility and can be a great way to end a stretching session.

Conclusion and Transition

You have now completed the first set of our thoracic spine stretches. Remember, these stretches are designed to work in conjunction with your regular chiropractic adjustments to significantly improve your shoulder range of motion and overall posture. Perform three sets of these stretches for optimal results.

After completing the stretches, pause the video, hydrate, and prepare for the next series of lumbar pelvic stretches.