How well can you rotate from your mid-back? 

By: Peter Stamos

My entire career has focused on helping people move and feel better. One of the biggest challenges in this field is the unique movement history and injury profile of each individual. To navigate the complexities of human movement effectively, it’s essential to have guiding principles to rely on when difficulties arise.

One key principle I often emphasize is the importance of rotation in three critical areas: the thoracic spine (mid-back), the hips, and the ankles. If any of these areas lack adequate rotation, it can negatively impact the entire kinetic chain.

The thoracic spine is vital for the health of both the lower back and neck. When the thoracic spine does not rotate properly, the structures above (the neck) and below (the lower back) are forced to compensate for this lack of movement. Unfortunately, these areas are not built to handle this extra strain. For instance, the lower back can rotate only 13 degrees across all five segments, which is minimal compared to the thirty-five to forty-five degrees that the thoracic spine can achieve.

With people spending more time sitting than ever before, I am noticing an increase in deficits in thoracic spine rotation. The thoracic spine has three potential limitation sites: the tissues surrounding it (muscle and fascia), the rib cage, and the thoracic spine itself. In the fitness industry, we often focus mainly on the tissues, neglecting the rib cage and the thoracic spine.

In the video below, a movement professional presents options to address both the rib cage and the thoracic spine. I hope you find this helpful.

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