The Real Cause of Poor Posture Was in Your "Back." Recommended Thoracic Spine Stretches
The thoracic spine is the part of the backbone sandwiched between the cervical spine (neck) and lumbar spine (lower back). When performing any movement, the spine moves in total coordination, and if the thoracic spine moves little, the lumbar spine and cervical spine compensate by moving more to achieve the intended movement.
In other words, if the thoracic spine is stiff, the burden shifts to the lower back and neck. Behind the lower back pain and neck discomfort we've introduced so far, the stiffness of the thoracic spine may have actually been hidden.
【Why the thoracic spine becomes stiff from desk work】
During prolonged desk work, a forward-leaning posture continues, and the habit of hunching over a computer or smartphone becomes established. This reduces the movement of the thoracic spine and tends to cause a rounded back and rounded shoulders.
Moreover, the thoracic spine originally has a narrower range of motion compared to the cervical and lumbar spine, and it's a region that struggles with movements like twisting, extending, and lateral bending. When it goes unused for long periods, it becomes even stiffer.
【It also affects breathing】
When the thoracic spine's movement worsens, the mobility of the ribs also decreases, making it impossible to fully inflate the lungs. Insufficient oxygen supply can cause fatigue and reduced concentration.
The "breathing" article we introduced before is actually also related to thoracic spine stiffness.
【Thoracic spine stretch you can do in a chair】
① Place your palms on the chair and drop your upper body down while keeping your elbows straight
This is a stretch in the direction of rounding the thoracic spine.
② Place your elbows on the chair and arch your upper body like a bow while bending your elbows
This is a stretch in the direction of extending the thoracic spine. It's most effective when done as a set with the rounding movement.
The key point is to perform both while exhaling.
【Summary】
If you're concerned about rounded shoulders or rounded back, review not just your shoulders and neck, but also the stiffness of your back (thoracic spine). When combined with the scapular stretches we've introduced so far, you'll find it easier to feel the effects.
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猫背の本当の原因は「背中」にあった。胸椎ストレッチのすすめ
胸椎は頸椎（首）と腰椎（腰）に挟まれた背骨の部分です。何かの動作をするとき、脊椎の動きはトータルで連動しており、胸椎の動きが少なければ、代わりに腰椎や頸椎の動きを大きくして目的の動作を達成しようとします。
つまり胸椎が硬いと、その分の負担が腰や首にしわ寄せされるということ。これまで紹介してきた腰痛・首の不調の裏に、実は胸椎の硬さが隠れていたかもしれません。
【デスクワークで胸椎が固まる理由】
長時間のデスクワークでは前かがみ姿勢が続き、パソコンやスマホを覗き込む姿勢が定着しがちです。すると胸椎の動きが少なくなり、丸まった背中・巻き肩の要因になりやすくなります。
しかも胸椎はもともと頸椎・腰椎に比べて可動域が狭く、ねじる・伸ばす・横に倒すといった動作が苦手な部位です。使われない時間が長いと、余計に硬くなってしまいます。
【呼吸にも影響する】
胸椎の動きが悪くなると、肋骨の可動性も低下し、肺をしっかり膨らませられなくなります。酸素供給が不足し、疲れやすさや集中力低下の原因にもなります。
以前紹介した「呼吸」の記事、実は胸椎の硬さも関係していたということです。
【椅子でできる胸椎ストレッチ】
① 椅子に手のひらを置き、肘を伸ばしたまま上半身を下に落とす
胸椎を丸める方向のストレッチです。
② 椅子に肘を置き、肘を曲げながら上半身を弓のように反らせる
胸椎を反らす方向のストレッチです。丸める動きとセットで行うと効果的です。
どちらも息を吐きながら行うのがポイントです。
【まとめ】
猫背や巻き肩が気になる方は、肩や首だけでなく背中（胸椎）の硬さも見直してみてください。これまで紹介してきた肩甲骨ストレッチと組み合わせると、より効果を実感しやすくなります。
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