Exercises to improve your spine and shoulder stiffness

Written by: Melanie Talastas-Soriano CAT(C) Athletic Therapist

Did you know that poor posture can be the culprit for your shoulder pain and stiffness?  Not many people are aware that our posture is directly linked to thoracic spine joint stiffness and can cause shoulder impingements (shoulder pain) due to rounded shoulders and kyphotic back (hunch over/spine stiffness).

There have been many requests for shoulder rehab tips and so here are a few that can help you get started from home. We chose these specific exercises that can help relieve your spine/shoulder pain and stiffness using a foam roller.

1. Thoracic extension on the foam roller. This exercise focuses on the thoracic spine opening and stretching the chest and front of the shoulder. Find three tight spots on the upper/mid-back and extend 5 times on each spots slowly. Be sure to breathe out as you bring your muscle to the stretch position. (see video below)
   
   
2. Child’s pose with shoulder flexion. One of the popular stretches for the latissimus dorsi (muscles under the arm) at the same time focusing on the forward shoulder mobility. Be sure you do not rotate your body when moving the arm up. Focus on the shoulder movements only when lifting one at a time. (see video below)
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3. Thoracic spine rotation focuses on the muscle in between your shoulder blades (rhomboids and mid trapezius muscles). Always exhale when going into deeper stretch. (see video)
   
   
4. Y, T, W’s laying on the foam roller will give your more range of motion as you get into the anterior shoulder stretches. The best part of this stretch is that you’re laying down and you’re using the gravity to help with the stretch. The arm and shoulder movement targets different muscle fibers of the pectoral muscles. These are great stretches and hold for 3 seconds each before moving into the next one. (see video)
   
   

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