Thoracic Towel

Why do this?

This stretch opens up your chest and straightens your thoracic spine. Think of the halt. You want your chest, ribs and scapula open – the Thoracic Towel helps make that possible.

What this does for me:

The Thoracic Towel opens my chest so my upper trunk can move elastically with my horse. A more open, responsive rib cage also helps me stabilize my lower spine while I’m in the saddle. This stretch, like the Pec Corner Stretch, is great for releasing tension in the shoulders and neck. Less tension, more flexibility.

Take a hand towel, roll it lengthwise into a l" cylinder.

Lying on your back on a firm surface with knees bent and feet supported against a wall to lock in your lower back and spine,

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for symmetrical range of motion.

Place the rolled, cylindrical towel perpendicular to the middle of your back underneath the bottom tips of your shoulder blades.
Pull belly button towards spine to hold and lock the lower back in place.
Work on reaching both arms over your head.
Stay within the range of motion of the least flexible arm.
The key here is to keep pressing your belly button towards your spine while stretching your back over the towel.
The towel will make you extend your thoracic or upper spine, flatten out the curve in your upper spine and unflex your middle back over the towel.
You can adjust the towel from where the spinal curve begins to the top of your spine.
Every time you adjust the towel, pull your belly button towards your spine and then reach your arms over your head.

Progressive Variation
In the same position as described above with the towel perpendicular to your spine and underneath the bottom tips of your shoulder blades with both arms over your head, alternately stretch one arm farther over your head from the other arm.