A Move You Should Do MONDAY – STEMs (Sitting Thoracic Extension Movements)

This week’s move is a simple one that can save you a whole lot of trouble. STEMs unlocks your thoracic spine in three planes of motion in less then a minute.

Here’s how to do it:

Sit tall on a chair with your feet hip width apart and toes pointed straight ahead
Grasp your forearms
Lift your arms overhead x 6 repetitions
Lift your arms overhead and then bend right and left x 6 repetitions
Lift your arms overhead and turn right and left x 6 repetitions

You should feel the movements in your upper back. The higher you lift your arms, the more effective this exercise is in unlocking your thoracic spine.

Why does this matter?

The 12 segments of the thoracic spine sit in between the seven cervical and five lumbar vertebrae. These segments are designed to bend and rotate.

With prolonged postures (sitting or looking at your phone), the thoracic spine loses mobility causing the cervical and lumbar spine increased stress. Arm elevation, reaching or lifting overhead are also dependent on a mobile thoracic spine. Lack of movement in the thoracic area often lies at the root cause of upper extremity injuries such as rotator cuff impingement and carpal tunnel syndrome.

Take a minute and unlock your thoracic spine with STEMs.

Because nobody has time to be in pain.

Until next time…