What is T-spine?
The thoracic spine, or T-spine, is the longest section of our spine, consisting of 12 vertebrae. It can move in all three dimensions—side bending, flexing/extending, and twisting—but it primarily facilitates rotation. About 80% of your torso rotation should occur in the thoracic region.
Why does poor T-spine mobility lead to back pain?
When you lack mobility in a region of the spine that is intended to move, the lower back, shoulders, and neck must work harder. Over time, this can lead to pain in those areas. For example, our lower back isn’t meant to be heavily involved in torso rotation, but with poor chest mobility, it ends up compensating and doing the job.
SpineBenefits of Improving Posture and Mobility of the Thoracic Spine:
Reduced Back and Neck Pain: When each segment of the spine moves as it should, your spine functions in balance, reducing strain and discomfort.
Swelling Reduction: Inside your rib cage is your main breathing muscle, the diaphragm. When your thoracic spine moves well, it helps your lymphatic system work more efficiently, reducing fluid buildup and puffiness. Better mobility leads to proper diaphragm function, which helps reduce swelling.
Posture Improvement: Good thoracic mobility helps maintain proper posture by allowing the upper back to move freely.
Enhanced Breathing: Improved thoracic mobility allows for better rib expansion and lung function, leading to deeper, more efficient breathing.
How T-spine Mobility is Connected to a Flat Belly
Poor thoracic mobility can lead to a protruding belly, even if you're slender and have a healthy diet. When your upper back is stiff, it often results in shallow chest breathing instead of deep, diaphragmatic breathing. If your thoracic spine and ribs don’t move well, your body struggles to expand properly during breathing, causing your abdomen to push out as the air pressure moves forward.
Additionally, poor chest mobility can cause your shoulders to round forward, leading to poor posture. This makes it harder for your core muscles to function properly, resulting in a protruding belly and less support for your midsection. Incorrect alignment of the rib cage relative to the pelvis can also cause your body to struggle with properly accommodating your organs. When this happens, your organs may push outward, leading to a bloated or protruding belly as they try to find space in the crowded area.
Improving mobility is not something that happens overnight, but the good news is that it can be enhanced with simple, regular exercises.
I'm sharing these workouts with you. Try to do them at least 3-4 times a week, and you'll see the first results within a month.
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