Thoracic Openers

PostureNeckDesk StretchesThoracic Mobility
Written By David Song

THORACIC OPENERS

This is a mobility exercise for the upper back a.k.a. the thoracic spine. It is preferred that this exercise is done seated but it can be completed standing as well. Place your hands behind your head and pull your elbows in towards each other. Simultaneously curl your upper back into flexion and look down with your head. Appreciate the stretch in the upper back and between your shoulder blades. Slowly then extend the upper back while raising your hands above your head and reaching out behind you. Feel the back muscle contract as you extend your spine.

Structures Involved:

  • Cervical Spine

  • Thoracic Spine

  • Rhomboids

  • Trapezius

Related Conditions:

  • Upper Back Pain

  • Rib Joint Pain

  • Text Neck

  • Forward Head Posture

  • Upper Cross Syndrome

Related Exercises

Featured
Cervical Side Crunch
Cervical Lateral Flexion, Cervical Lateral Flexor, Cervical Strengthening, Neck Strengthening, Splenius Capitis, Splenius Cervicis, SCM, Sternocleidomastoid, Scalenes, Anterior Scalene, Middle Scalene, Posterior Scalene
Cervical Side Crunch
Cervical Lateral Flexion, Cervical Lateral Flexor, Cervical Strengthening, Neck Strengthening, Splenius Capitis, Splenius Cervicis, SCM, Sternocleidomastoid, Scalenes, Anterior Scalene, Middle Scalene, Posterior Scalene
Cervical Lateral Flexion, Cervical Lateral Flexor, Cervical Strengthening, Neck Strengthening, Splenius Capitis, Splenius Cervicis, SCM, Sternocleidomastoid, Scalenes, Anterior Scalene, Middle Scalene, Posterior Scalene
Cervical Crunch
Deep Neck Flexor Endurance, Deep Neck Flexors, Superficial Neck Flexor, Longus Capitis, Longus Colli, SCM, Sternocleidomastoid, Scalenes, Cervical Flexion, Cervical Flexor, Cervical Strengthening, Neck Strengthening
Cervical Crunch
Deep Neck Flexor Endurance, Deep Neck Flexors, Superficial Neck Flexor, Longus Capitis, Longus Colli, SCM, Sternocleidomastoid, Scalenes, Cervical Flexion, Cervical Flexor, Cervical Strengthening, Neck Strengthening
Deep Neck Flexor Endurance, Deep Neck Flexors, Superficial Neck Flexor, Longus Capitis, Longus Colli, SCM, Sternocleidomastoid, Scalenes, Cervical Flexion, Cervical Flexor, Cervical Strengthening, Neck Strengthening
Seated Levator Scapulae Stretch
Levator Scapulae, Cervical Lateral Flexion, Cervical Flexion, Cervical Rotation, Cervical Extensor, Neck, Neck Stretch, Neck Flexibility
Seated Levator Scapulae Stretch
Levator Scapulae, Cervical Lateral Flexion, Cervical Flexion, Cervical Rotation, Cervical Extensor, Neck, Neck Stretch, Neck Flexibility
Levator Scapulae, Cervical Lateral Flexion, Cervical Flexion, Cervical Rotation, Cervical Extensor, Neck, Neck Stretch, Neck Flexibility
Chin Tucks
Deep Neck Flexor Endurance, Deep Neck Flexors, DNF, Cervical Spine, Neck Strengthening, Cervical Stability, Longus Colli, Scalenes, SCM, Sternocleidomastoid
Chin Tucks
Deep Neck Flexor Endurance, Deep Neck Flexors, DNF, Cervical Spine, Neck Strengthening, Cervical Stability, Longus Colli, Scalenes, SCM, Sternocleidomastoid
Deep Neck Flexor Endurance, Deep Neck Flexors, DNF, Cervical Spine, Neck Strengthening, Cervical Stability, Longus Colli, Scalenes, SCM, Sternocleidomastoid
PNF Cervical Rotation
Anterior Scalene, Levator Scapulae, Middle Scalene, Posterior Scalene, Scalenes, SCM, Sternocleidomastoid, Semispinalis Capitus, Longissimus Capitus, Spinalis Capitus, Spinalis Cervicis, Neck, Neck Rotators, Cervical Rotation, Cervical Spine, Cervical Rotators
PNF Cervical Rotation
Anterior Scalene, Levator Scapulae, Middle Scalene, Posterior Scalene, Scalenes, SCM, Sternocleidomastoid, Semispinalis Capitus, Longissimus Capitus, Spinalis Capitus, Spinalis Cervicis, Neck, Neck Rotators, Cervical Rotation, Cervical Spine, Cervical Rotators
Anterior Scalene, Levator Scapulae, Middle Scalene, Posterior Scalene, Scalenes, SCM, Sternocleidomastoid, Semispinalis Capitus, Longissimus Capitus, Spinalis Capitus, Spinalis Cervicis, Neck, Neck Rotators, Cervical Rotation, Cervical Spine, Cervical Rotators
PNF Cervical Lateral Flexion
Cervical Lateral Flexion, Cervical Spine, Upper Trapezius, Levator Scapulae, Scalenes, Anterior Scalene, Middle Scalene, Posterior Scalene, SCM, Sternocleidomastoid, Splenius Cervicis, Longus Colli, Cervical Lateral Flexor, Neck, Neck Strengthening
PNF Cervical Lateral Flexion
Cervical Lateral Flexion, Cervical Spine, Upper Trapezius, Levator Scapulae, Scalenes, Anterior Scalene, Middle Scalene, Posterior Scalene, SCM, Sternocleidomastoid, Splenius Cervicis, Longus Colli, Cervical Lateral Flexor, Neck, Neck Strengthening
Cervical Lateral Flexion, Cervical Spine, Upper Trapezius, Levator Scapulae, Scalenes, Anterior Scalene, Middle Scalene, Posterior Scalene, SCM, Sternocleidomastoid, Splenius Cervicis, Longus Colli, Cervical Lateral Flexor, Neck, Neck Strengthening
Swiss Ball SCM Stretch
SCM, Neck Stretch, Sternocleidomastoid, Scalenes, Cervical Extension, Cervical Lateral Flexion, Cervical Rotation, Cervical Flexibility, Cervical Stretch
Swiss Ball SCM Stretch
SCM, Neck Stretch, Sternocleidomastoid, Scalenes, Cervical Extension, Cervical Lateral Flexion, Cervical Rotation, Cervical Flexibility, Cervical Stretch
SCM, Neck Stretch, Sternocleidomastoid, Scalenes, Cervical Extension, Cervical Lateral Flexion, Cervical Rotation, Cervical Flexibility, Cervical Stretch
Upper Trapezius PNF Stretch
PNF Stretch, Proprioceptive Neuromuscular Facilitation, Upper Trapezius, Neck Stretch, Cervical Lateral Flexion, SCM, Sternocleidomastoid, Scalenes, Cervical Stretch, Cervical Flexibility
Upper Trapezius PNF Stretch
PNF Stretch, Proprioceptive Neuromuscular Facilitation, Upper Trapezius, Neck Stretch, Cervical Lateral Flexion, SCM, Sternocleidomastoid, Scalenes, Cervical Stretch, Cervical Flexibility
PNF Stretch, Proprioceptive Neuromuscular Facilitation, Upper Trapezius, Neck Stretch, Cervical Lateral Flexion, SCM, Sternocleidomastoid, Scalenes, Cervical Stretch, Cervical Flexibility
Head Drop
Neck, Superficial Neck Flexor, Anterior Scalene, SCM, Sternocleidomastoid, Cervical Disc, Cervical Extension, Neck Stretch, Neck Mobility, Cervical Stretch, Cervical Flexibility
Head Drop
Neck, Superficial Neck Flexor, Anterior Scalene, SCM, Sternocleidomastoid, Cervical Disc, Cervical Extension, Neck Stretch, Neck Mobility, Cervical Stretch, Cervical Flexibility
Neck, Superficial Neck Flexor, Anterior Scalene, SCM, Sternocleidomastoid, Cervical Disc, Cervical Extension, Neck Stretch, Neck Mobility, Cervical Stretch, Cervical Flexibility
Wall Lean Chin Tuck
Deep Neck Flexor Endurance, Deep Neck Flexors, Neck, Neck Strengthening, Posture
Wall Lean Chin Tuck
Deep Neck Flexor Endurance, Deep Neck Flexors, Neck, Neck Strengthening, Posture
Deep Neck Flexor Endurance, Deep Neck Flexors, Neck, Neck Strengthening, Posture
David Song
Previous

Press & Shrug
Next

Weight Assisted Neck Stretch