Let’s face it. Majority of us probably spend half of our time sitting down either during work, commute or leisure such as watching TV or on our devices. Sitting with a slouched posture weakens your back extensor muscles especially at the thoracic region (which is from the bottom of your ribs to your shoulders). Internally rotated shoulders also plays a major role but we will address that issue another time.
Sitting in front of the computer for too long.
The Thoracic Region
I’ve seen many clients with excessive thoracic kyphosis (rounded back). Most of them will report symptoms such as lower back pain, pain at the neck, dizziness when they lift and to some extreme cases, difficulty breathing due to the compression of the lungs. If you frequent the gym and lift, your risk of injuring your back increases when you can’t maintain a braced and erected spine due to weak back extensors. Here’s an example of an excessive thoracic kyphosis and a neutral spine during a squat.
When I observe people squat, one of the many things I look out for is for a neutral spine. A weak back extensor forces that person to round their back when they squat. Other factors that could contribute to this dysfunctional squat are tight hips and ankles. This places pressure and at the lower back (lumbar) when they load. Thus, lifters who squat with this form tends to use their lower back muscles instead of their hips and buttock. As a result, they produce less power and risk lower back pain.
The neutral spine spread the load throughout the spine whereas the slouching form places pressure on the lower back. This also allows the person to engage their buttock and hips more effectively while bracing their core for heavier and safer lifts.
The erector spinae (back extensor) muscles are situated along the spine and is responsible for maintaining our upright position when we stand. To restore our proper posture, we need to learn how to stand and sit without hunching. We all know that this is difficult because we need to keep reminding ourselves to keep our chest up and stand tall, and this is why most people can’t really correct their posture without intervention.
To address our hunched back, we first need to release the tight inhibiting muscles which are your chest and abdominal muscles. To do so, we need to stretch those inhibiting muscles and later strengthen the back muscles. Today, I will show you the most effective way of stretching the thoracic spine. I’ve applied this method to myself and my clients with great results and you can do it at home too. Do this once or twice a day, everyday if possible.
ROLLER FOAM AT THE THORACIC AREA
Gently roll with a roller foam along the thoracic spine which is from the bottom of your ribs to your shoulder blades. Keep your chest up and look at the ceiling as you roll. Raising your hands next to your head helps elevate the chest. Roll for 30-60 seconds while placing emphasis at sore areas. You may support your head with your hands if you feel strained at your neck. Start gradually with less duration. Stop if you feel too uncomfortable.
MID BACK STRETCH
Use a sturdy bench. Place your elbows on the bench and kneel on the floor. Gently push your chest down and move your buttocks towards your heel. Tuck your shoulder blades away from your ears. Remember to keep your spine neutral by arching your back. Feel the stretch at the mid back and maintain this position for 30-60 seconds.
Now try to stand up. You should feel that your standing straighter after rolling and stretching. The next strategy would be to strengthen your back and I will write about this on my next post. Remember, keeping a neutral spine is not only for athletes or for gym goers, but applicable to everyone. We need to maintain good posture when we sit, walk, do gardening and even house chores.