THORACIC MOBILIZATION

In the clinical world, it is well recognized that neck pain often improves when the next adjacent spinal region (the thoracic spine) is treated. There are numerous theories as to why this change is seen ranging from the very mechanical (if your mid-back is stiff, your neck endures more stress) to the more modern, neurophysiological explanations. Nonetheless, clinical experience and research tell us that mobilizing the thoracic spine can help to reduce neck pain.
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Now, unless you are under the care of a musculoskeletal practitioner, you may be wondering how exactly you might go about this on your own. Well, there are several options, but the foam roller is an excellent choice for most people.  Although this tool is not as specific as someone who is trained in manual therapy, it can be extremely useful.
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Here's what to do:
✅ Position the roller so that it runs perpendicular to your spine (as shown in the image) and is placed generally between the shoulder blades.
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✅ Next, either cross your arms over your chest or put your hands behind your head (if is uncomfortable to hold your head up) and slowly walk your feet up and down the floor so that the roller moves along the thoracic spine (not the neck and not the low back).
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✅ During this process, keep your abs tucked slightly to avoid simply arching your low back (the picture shows a bit more arch than is desirable). Arching the low back really just means you are missing out on a more focused thoracic mobilization.
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✅ For neck pain, keep the roller in an area between an imaginary line level with the bottom of your shoulder blades running up to the base of your neck.
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I hope this helps! Comment below if you have any questions.
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📚Suvarnnato T, et al. The Effects of Thoracic Manipulation Versus Mobilization for Chronic Neck Pain: a Randomized Controlled Trial Pilot Study. J Phys Ther Sci. 2013.