July 16th, 2024
Importance of Thoracic Mobility in Shoulder Movements
Thoracic Mobility is often an overlooked area for improvement in many novice athletes or weekend warriors, leading to increased risk of shoulder or neck pain/dysfunction. Most people are familiar with a rounded posture, but rotation is equally important to maintaining full mobility.
When reaching overhead, 2/3 of the motion comes from your actual shoulder and 1/3 of the motion comes from your scapula rotating along your thoracic spine. Many common overhead lifts as well as activities of daily living require full elevation of the shoulder. Without addressing thoracic and scapular mobility, we are missing 1/3 of the motion.
Given today’s society, many of us are spending an increasing amount of time at desks, computers, or looking down at cellphones. It has become so commonplace, the newest medical diagnosis of “text neck” has become common. Many times we are finding ourselves seated in positions which place us in thoracic flexion or a slumped position, whether it be at work or at home when relaxing on the couch. Over time, the lack of thoracic extension leads to a rounded posture or what was previously referred to as a humpback.
Without full thoracic extension, we find ourselves at a greater risk of shoulder impingement as well as rotator cuff pathologies, which can often worsen if left untreated. Many scapular deficits can be linked directly to a lack of thoracic mobility, specifically extension or rotation.
Over the course of the month, we will be posting mobility screens of the shoulder and thoracic spine, as well as corrective exercises including stretches and self-mobilizations. Attempt these screens and if positive, select the matching stretch to address your deficits. If you have pain with these movements or feel you need a personalized plan to attack your deficits, please reach out to our office and we will be glad to assist you.
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