Ottawa · West Hunt Club Open Saturdays
(613) 226-8142
Merivale Chiropractic & Massage Clinic
New patient? Book online
Menu

← All exercises

Thoracic Spine & Chest exercises.

Exercises for the mid-back and chest to improve posture, reduce stiffness, and restore thoracic mobility at home.

Overview

The thoracic spine (mid-back) is designed for rotation and lateral bending, but prolonged sitting and forward-leaning postures can stiffen this region. When the thoracic spine loses mobility, the neck and lower back compensate, leading to pain in those areas. These exercises focus on opening the chest, improving thoracic extension and rotation, and releasing tension between the shoulder blades. They are particularly helpful for desk workers, drivers, and anyone who spends long periods in a seated position.

Videos

Mid-back Stretch

Rhomboid Stretch

Scapular retraction

Bragger's stretch

Common questions about thoracic spine & chest exercises

Why does my mid-back feel stiff after desk work?
Prolonged sitting often rounds the thoracic spine and shortens the chest muscles. Mobility and scapular control exercises can help restore comfortable extension and posture.
Should thoracic exercises feel intense?
No. Aim for a gentle stretch or mild muscle fatigue without sharp pain. Breath control and smooth movement usually produce better results than forcing range.
Can mid-back exercises help neck or low back pain?
Sometimes. Restricted thoracic motion can make the neck or lumbar spine compensate. Your practitioner can confirm whether mid-back work belongs in your plan.

Explore other exercises

Head & Neck

Stretches and exercises for the cervical spine, neck muscles, and jaw to relieve tension, improve mobility, and support posture.

Lumbar Spine

Lower back exercises and stretches to strengthen the lumbar region, reduce pain, and support spinal stability.

Core

Core strengthening exercises to support the spine, improve balance, and reduce the risk of back injury during daily activity.

Hips & Glutes

Hip and glute exercises to improve flexibility, reduce tightness, and support lower body mechanics for desk workers and athletes.

Upper Limb

Shoulder, arm, and wrist exercises to relieve tension, improve range of motion, and support upper body function.

Lower Limb

Leg, knee, and ankle exercises to strengthen the lower body, improve balance, and support recovery after strain or overuse.

PNF Stretching

Proprioceptive neuromuscular facilitation stretches that use contraction and relaxation to improve flexibility.

Relaxation

Breathing exercises and gentle stretches to reduce stress, calm the nervous system, and support recovery between clinic visits.

Heat & Ice

Guidance on when and how to use heat and ice therapy to manage pain, swelling, and muscle tension at home safely.

Nerve Flossing

Gentle nerve gliding exercises to relieve tingling, numbness, and nerve-related discomfort in the arms and legs.

Scoliosis

Targeted exercises for scoliosis management to improve posture, balance muscle strength, and reduce discomfort.

Children & Infants

Gentle exercises and movement guidance for children and infants to support healthy development, posture, and comfort.