T-Spine Mobilization
With many of us sitting behind computer screens for endless hours each day, our posture takes a beating. A lot of us may be working off of laptops and staying in constant communications with our phones. This causes a forward head and puts us in a downward looking posture for countless hours. This weakens our neck and locks up our thoracic spine (t-spine). This can cause headaches, vision issues, shoulder and neck pain, as well as problems with our lumbo-pelvic area. The body tries to compromise my creating imbalances so it can handle this position as best as possible but when we start to move (walk, run, bike, exercise, etc.), more compensations and issues arise.
Some of the best ways to combat this are to vary up our posture while working. We recommend standup desks, ergonomic chairs, stools and light movements while you work. The key is to move from one to the other. We do not recommend that you stand all day, this can cause it’s own issues for some but we do recommend that you move from standing, to sitting, to a stool and so on. Cycle through this throughout the work day. You can also check out some great work station options from @autonomousdotai. We have been using their products for many years and recommend them to our clients. They are priced well and hold up well over time.
We will expend on all of this more in future posts but first here are some mobility exercises that will help with opening up your t-spine. Foam roll and massage areas such as your lats, chest and triceps first before moving into the thoracic mobility exercises. This will free up some tension, allowing you to benefit greater. The key is to be sure that you breathe through your nose and out your mouth fully during each repetition. Do this in a relaxed manner and deeply fill your diaphragm. With each breathe, your abdominal area and rib cage should rise and fall rhythmically. Do not hold your breathe, if you feel you need to, you are being too aggressive with the stretch, back off some. @joeazze
