Thread by @chrisboettcher9

I’ve treated over 1,000 people with neck, low back, and shoulder pain.

Many of them were limited by one common problem, poor thoracic mobility.

Here are 6 simple exercises you can use to alleviate pain and improve your posture in just 10 minutes:

1) Thoracic Rotation

This stretch is great for posture and imbalances.

To do the exercise:

• Rest leg on pillow or foam roller
• Maintain constant contact with leg
• Lower opposite arm to ground

Aim for 5-10 reps each.

And breathe slowly and deeply through the movement.

2) Cobra/ Prone Press Up

This position is great for resetting the spine after lots of sitting.

To do the exercise:

• Keep low back & hips in contact with the ground
• Only press up to where you’re comfortable
• Move slowly taking deep breaths
• Repeat 10-15 times

3) Thoracic Extension Stretch

Great exercise to offset sitting at a desk.

To complete:

• Rest foam roll between shoulder blades
• Don’t let head drop
• Only roll through middle of the rib cage

This should be comfortable without pain.

Hang here 1-2 minutes.

4) Dead Hang

This is a great stretch for shoulder health and range of motion.

It’ll also help:

• Improve posture
• Stretch your core
• Decompress the spine

To do the exercise:

• Grab the bar
• Remove tension from the arms
• Try to let yourself hang as much as possible

5) Foam Roll Pec Stretch

This a great exercise to open the chest for those who sit a lot.

If you’re a beginner, keep the arms extended for a deep stretch.

Inhale on the way up, and exhale on the way down.

Complete 10-15 reps, breathing slowly and deeply.

6) Ultimate Stretch

This one requires some balance but is an elite stretch.

To complete:

• Put one foot forward in a lunge
• With hand, thread the needle, and rotate up to the sky
• Head follows hand through rotation

Do 8-10 on each side, and rotate though the breath.

Try these exercises out and let me know how it goes in the comments below!

If you enjoyed this thread follow me @chrisboettcher9 for more on taking control of your health.

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