Thoracic Mobility: The Mid-Back Fix That Changes Everything

Why Your Mid-Back Matters More Than You Think

The thoracic spine—the part of your spine that runs between your shoulder blades—is often the tightest, most ignored area in the body. Yet it’s crucial for:

• Good posture

• Deep, full breathing

• Shoulder and neck function

• Pain-free movement (especially in workouts)

When this area locks up, your body compensates—and that’s when neck tension, low back pain, or even shallow breathing sneak in.

Top 3 Stretches for Thoracic Mobility

1. Foam Roller Extensions

Lay on a foam roller placed across your mid-back. Gently extend over it, opening the chest.

2. Thread the Needle

On hands and knees, slide one arm under the other and rotate the upper body—this helps with rotation and fascial glide.

3. Wall Angels

Stand against a wall and slowly “angel” your arms up and down. It’s harder than it looks—and great for posture correction.

Stretching Helps—But Don’t Stop There

Sometimes stiffness is more than muscular—it’s structural. If the joints in your thoracic spine aren’t moving well, no amount of stretching will create lasting change.

That’s where chiropractic care comes in.

At Align Chiropractic, we work to restore natural motion in your spine—so your muscles can relax and your body can move the way it’s meant to.