Self Management Techniques for Thoracic (upper back) Fixation

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Due to our repetitive forward head posture in front of devices or other activities, our upper back ( thoracic spine) tends to bend forward and downward. There are times when our vertebrae (spine segments) move too far, they may get "stuck" in that position. This tends to create a lot of stress to our neck and lower back in order to keep our balance. Usually, we will treat this fixation with manipulation techniques in the clinic.

The following are some techniques you can try at home to see if you can free up these joint fixations.

1) Extension over the chair back. Find the right height and extend your upper back using the chair back as a fulcrum. Some alternatives are armrest of a sofa or bathtub edge. Do a few gentle repetitions but do not push too hard.

2) Extension over half foam roll/small foam roll. Support your neck with your clasped hands and keep your buttock on the floor when you push. The trick is to relax your upper back while you push with your legs to generate a relatively smooth medium speed movement. You may feel some cracking sound indicating the stuck segments may have been reduced.

3) Prone Extension Mobilization by another person. Rest your forehead on your hands while lying face down. Try to do this technique on a firmer surface (such as a yoga mat on the floor). Try to do a "CPR" gentle pumps over each spine segment. You can try to increase the pressure a bit as you pump but down push too hard. Try moving down the segments and perform 20 reps per segment.

If you cannot free up the fixated joint, you will likely need to see a health professional help you reduce the "stuck" joint to restore your normal spinal alignment.

Anatomy image from https://www.spineuniverse.com/conditi...