We encounter patients weekly who complain of shoulder stiffness. It seems as if their joints just run out of room to elevate before they are able to get overhead, and no amount of stretching seems to help. Thoracic mobility is almost always lacking in these people and a few corrections here can add a good amount of shoulder mobility.
The thoracic spine is the mid back. Ribs attach to the vertebrae of the thoracic spine. Really, it’s not meant to move much, 20-40 degrees. But, when it’s not moving the way it should, shoulders (among other things) can really suffer. The thoracic vertebrae lay the foundation for healthy shoulder movement. If the thoracic spine curves forward too much, or is unable to come out of the forward position, the shoulder blades may rotate downward or inward OR tilt forward. None of these are the ideal position for the shoulder blade for optimal movement of the shoulder.
The shoulder blade position will make or break your shoulder mobility, and there are lots of muscular issues that can affect it. But where I always start to assess and treat is the thoracic spine.
If you are struggling with overhead movement, I encourage you to work on your thoracic extension and rotation. Here are a few of my favorites!
Enjoy!
Dr. Rachel Atufunwa PT, DPT