A rounded upper back is also described as excessive thoracic kyphosis. The thoracic spine is an area designed for mobility, however the joints in this region tend to stiffen and become hypomobile due to lack of movement, and also general aging. Desk jobs, computers, and smartphones typically promote a rounded back position. But, it is important to note optimal osteokinematic and arthrokinematic motion at the shoulder and neck may be limited if the thoracic spine remains in a flexed position. You can feel a difference if you try raising your arms overhead with your upper back rounded vs. extended.
It is essential to perform exercises daily to correct this. Having a rounded upper back can lead to a host of shoulder, neck, and back problems. Passive mobility (joint mobilizations) is much more successful with active strengthening on those new ranges of motion - you want to increase tension in the posterior chain musculature. We are talking about performing exercises to target the erector spinae in the thoracic region to improve your rounded back.
A chain is only as strong as it's weakest link - the body will fold at it's weakest region! The roman chair is an excellent tool to train the entire posterior chain of muscles. Demonstrated here is a modification trying to target the thoracic region. Of course this exercise trains the entire chain, but learning to feel and control motion in a specific region, and increase tension in that region is beneficial. Try it out!
#thoracic #kyphosis #romanchair ________________________________________________________
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