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Shoulder Pain Exercises

Shoulder Shrug ExerciseIf you suffer from thoracic back pain, your pain is located between your shoulder blades or in your upper or mid-back. Caused by poor posture, inactivity, sitting for extended periods without good back support, not lifting properly, weakened or fatigued mid-back muscles, or a previous injury, thoracic pain affects not only the shoulders, but can affect the neck, low back, and hips. That is why how you sit, stand, and move during the day is so important.  Fortunately, thoracic exercises can help improve your mobility and take your pain away.

The thoracic spine – or mid-section of your back – extends from the base of your neck to the bottom of your rib cage. It is made up of 12 thoracic vertebrae and is the region where your ribs attach to your spinal column. Although this area tends to have less degeneration than the neck and lower back, deterioration of the thoracic spine can culminate in pain, tingling, numbness, and restricted motion.

Shoulder or thoracic exercises work to either strengthen or stretch your mid-back muscles. Since the muscles of the mid back are responsible for drawing your shoulders back, strengthening these muscles will improve your posture and your core stability. If long hours on the job leave you with a lot of tension in your mid-back, stretching the shoulders is a good way to help relieve thoracic back pain and improve spinal mobility.  Remember to stretch only as far as you can go without experiencing pain.

If you play sports, rotation and extension of the spine are especially important. If you find your movement restricted or your performance limited by stiffness in your thoracic spine, stretching this part of your back will not only relieve tension across your shoulders but will improve your overall flexibility and suppleness on and off the sports field.

The following thoracic pain exercises have been proven to help relieve neck and shoulder pain. They include resistive strengthening exercises which are a critical component in rehabilitating and strengthening muscles. Even individuals who suffer from chronic shoulder and thoracic pain have shown progress from performing these exercises.

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