Taking Care of Your Thoracic Spine

 

I was diagnosed with degenerative arthritis in my cervical spine over eight years ago. The prognosis was that I needed to have steel rods inserted along my cervical spine with bolts & screws to hold them in place. My world was in a tailspin when I was confronted with the news. I was experiencing a variety of other symptoms that led the doctors to believe that if I had the surgery all other symptoms would subside. What we later discovered, after a second opinion is that, yes, I have degenerative arthritis, but I did not need surgery; the underlying questionable symptoms turned out to be Rheumatoid Arthritis (in addition to the degenerative arthritis). In the past eight years I have struggled at times with my neck, but I am so glad that I received the second opinion. 

     In addition, I also have this debilitating disease in my lumbar spine. Since the diagnosis I have studied and researched what I can do to live my life as pain free as possible. The arthritis will not go away (I wish) in fact, it will continue to get worse. But, that is not going to stop me from living.  I think about and feel my back everyday. 

     When I first get up in the morning I have a regiment of stretches that I do before I even get out of bed. Then while I am brushing my teeth, with my electric toothbrush (two minutes) I continue with standing exercises for my thighs, hamstrings, and glutes. 

Let's take a look at our spine and begin to understand the relationship between our physical anatomy and our daily lives. 

Four regions of the spine: Cervical (7 vert.), Thoracic (12), Lumbar (5), Sacrum (5), Coccyx (4). * Sacrum and Coccyx vertebrae are fused.

When we look at the side view of the spine we can see three curves:

• The neck (cervical) has lordosis; meaning it curves toward the back. 
• The thoracic spine has kyphosis; as it curves toward the front body. 
• The lumbar has lordosis; which means it too curves toward the back. 

These three curves are needed to support the weight of the upper body and our head. In addition, we need these curves as they help us with our balance as we stand upright. 

   

     This past month in our yoga classes I have been focusing on our spine and all of the muscles that support it. In addition, we have been highlighting opening the frontline of the body by strengthening the backline. As one can see in the diagram below the Thoracic spine plays a key role in how we carry ourselves; walking, bending, pushing, pulling; and a myriad of movements needed for physical activities and our daily life.  

    Here I sit in front of my laptop typing my message to all regarding the plight I have been addressing for the last several years and my head is pressed forward and I am rounding my upper back. .  My cell phone calls to me, I pick it up; bending forward to look at the screen and text a response. Within a matter of five minutes I have jutted my head forward over my chest and as I do I can feel the tension in my upper back. I wonder how many of us notice this for a while and then it fades away as we become accustomed to the bend. This movement over and over throughout the day is not what my spine needs. In the end, we may find ourselves confronting conditions such as kyphosis (the rounding of the upper back) which impacts our breathing patterns and further complications with the rest of our spine into our shoulders. 

The Thoracic Spine 

"Although the thoracic spine doesn’t get much attention, it’s literally the backbone for your lungs and heart, surrounded by your rib cage, which protects these vital organs. Of the spine’s 70 joints, 50 percent are in the thoracic spine. If you factor in the additional 20 specialty joints (called the costotransverse joints) that help your ribs articulate and move, you’ll quickly understand that your thoracic spine is a workhorse responsible for two-thirds of the movement in your torso—so the odds of something going awry are high. 

Despite the thoracic spine's potential for movement, the unique design of your upper back and rib cage does not allow for as much movement as  you may think, This is to protect your lungs and heart; excess motion here could impact these key organs. What's more, the vertebrae of the thoracic spine interlock with one another and act as a hard stop during back bends-again, to defend your internal organs."(Miller) 

     How can we address the stiffness in our thoracic spine? Health professionals might suggest soft tissue massage, exercises for your posture, strength exercises, and stretching. Think back to the morning stretching routine I do when I first arrive to a new day. But, know too that you can and should do some sort of self-stretching throughout the day. In fact, take a moment right now notice how you are sitting. Can you feel your shoulder blades on your back? Is the tip of the blade (bottom) pointing down towards your back pockets or do they fan out to the side? Slide your shoulder blades inward and feel what happens to the front of your upper body. 

     Take a moment and interlace your fingers behind your head. Press your head into your hands and hold this as you inhale and exhale; expand your chest wide on the inhale and notice how that feels. Exhale and feel the chest rest. Do this sequence two or three times; pausing during the inhale and at the end of the exhale. Then, take your arms out to a T, press hands back, and then let the rest at your side. Take a moment and feel. 

        We need to get into the mindset of understanding how essential it is to our spine to create an exercise routine. Exercise is vital to every facet of our spine. How do you see yourself? 

     

Props: Bolster (if you have one), Blanket, Mat, Blocks, Strap

MINDFUL YOGA:THORACIC SPINE

WARMUP/BACK/BOLSTER/BLANKET

Lay on Bolster or Rolled Blanket

Arm Movement/up & back-out to T

Roll off of prop

Dead Bug

TABLETOP/BLANKET

Shoulder Dips

CNC

Gate

Elbow Thread

SUN SALUTATIONS

½ SS Protract/Retract Shoulders

½ SS w/Rounded Thoracic Spine

½ SS w/Blocks

STANDING

Chair  Squat/BLOCK

Chair/BLOCK/hand on knee Twist 

Step back & Up

Crescent/Goal Posts 

LATERAL EXTENSIONS

Crescent/Project/Arms Back

Crescent/Twist 

FLOW/SWITCH

STANDING

Wide Squat

Warrior II

Extended Side Angle 

Wide Legged FF

SWITCH

BELLY/BLANKET UNDER CHEST (if wish)

Prone Mtn./Raise hands

T Arms/Raise & Lower

Arms Behind/Raise & Lower

Cobra

SEATED

CNC

Rotation/Cactus Arms 

BACK

Bridge

Leg Raising w/Strap

Happy Baby w/Strap 

RESTORATIVE/COOL DOWN

Rolled Blanket BELOW Shoulder Blades/Arms T

Long Body 

SAVASANA

SEATED/BREATHE

Resources: 

Miller, Jill "What you need to know about your Thoracic Spine," Oct. 12, 2017: Article & Diagram: 

https://www.yogajournal.com/teach/anatomy-yoga-practice/what-you-need-to-know-about-your-thoracic-spine/

Spinal Anatomy Diagram: https://www.spineuniverse.com/anatomy/vertebral-column

Diagram of Spine: https://www.mygcphysio.com.au/services/articles-useful-info/thoracic-spine-upper-back-mobility-why-its-so-important-to-everyone/

Gate Posture Diagram: https://www.verywellfit.com/gate-pose-parighasana-3567045

Rolled Blanket Restorative Photo:https://livinlovinhealthy.com/2017/11/12/supported-backbends/

Lateral Extension photo: https://yogaformountainbikers.com/article/improve-spinal-mobility-to-relieve-back-pain/

The Importance of Being Rooted to the Earth

Are you connected to your earth element?

"The water element is associated with the second chakra, Svadhisthana or Sacral chakra, and is located in your pelvis region. This element and chakra are associated with emotions, passion, pleasure, creativity, fluidity, and sexuality. When the water element is balanced, you are able to connect easily to others, feel content and calm, let things go, be open to joy and pleasure, and express creativity. An unbalanced water element may lead you to feel emotionally unstable, dehydrated, low libido, tense, and stuck. Water nourishes the body and connecting to it during your yoga practice will allow you to strengthen and relax your hips, release tension, and become more flexible and fluid." (Melissa Eisler, 2017)  Eisler goes on to state that there are many ways to bring balance to the water element during your yoga practice, including the following:

• Focus on deepening your stretches, as well as releasing tension and unprocessed emotions
• Include flow (think “waves”) in your sequence
• Include poses that target your pelvis (see below)
• Learn breathing techniques, such as the Ujjayi breath—to mimic the waves of the ocean
• Practice the poses and meditation below that directly support your connection to the water element

Within our society today, due to our work environment (sitting in a chair), the stresses of life, or physical makeup our lower body tends to be tight. We see it in our hips, or lower backs and in our emotions. Imagine a flowing river inside of your body; how it flows depends on our emotions; on what we have kept stored in our bodies fibers. Give yourself permission to release all that has been stored; give yourself permission to remove the barriers.

Props: Mat, Blanket, Blocks, Strap.

WATER ELEMENT SEQUENCE

Associated with the Sacral Chakra.  Calm, passive, receptive, adaptive, feminine, yin.

Fluid & adaptive in nature. Able to “go with the flow.” OR Turbulent if unbalanced.

At times need a stronger current of water (challenges). 

Circular/Fluid Movements

OPENING

Sukhasana

Seated CNC

TABLETOP

CNC Hand Work

6 Pose Movement

FF/Twist 

SUN SALUTATIONS

Moon Sun Salutations (2-3 x’s)

STANDING/MOVEMENT

Wide Stand

Warrior II

Reverse Warrior 

Extend Angle

FLOW/REPEAT

STANDING/MOVEMENT

Squat w/Eagle Arms Movement

Wide Legged

Warrior II

Triangle 

Side Angle/Arm Circles 

MOON SUN SALUTATION/REPEAT

90/90 Twist

Foot In/Leg Long

SWITCH

BACK

Figure 4/Supine Twist

Bridge/BLOCK

Leg work w/STRAP 

Happy Baby  

SEATED/BLOCKS

Twist/Leg long/Foot to Bum

Baddha Konasana

SAVASANA

Four Blocks/Bolster/Blanket

Resources: 

Eisler, Melissa, "8 Yoga Poses and a Meditation to Connect You to the Water Element," https://chopra.com/articles/8-yoga-poses-and-a-meditation-to-connect-you-to-the-water-element

 Love to hear from you. Thanks: Debra 

BallMindYoga Facebook Page 

Email Address 

You Have All the Tools your Need to Grow- to Release - Begin to Believe -to be Grateful

 Growth

Making changes for the betterment of your health, your mindset, your life is not always easy.

Be patient with yourself, be patient with the process.

You have all the tools you need.  

You know what you're doing. 

You know your body. 

You know what you can and cannot do. 

 Trust yourself.

                                      Trust the process.

                                        Trust the growth. 

                                       It's time to bloom. 

Release

"In the process of letting go, you will lose many things from the past, but you will find yourself." Deepak Chopra 

The act of letting go can be one of the most challenging things we face in our life. We, as humans, have this need to create attachments. We attach ourselves to the idea of an outcome, to people, to habits. And when those things that we imagined don't come to pass the way we had hoped, we feel disappointed, sad even. we begin to wonder, what could we have done differently? 

Release control-Release expectations-Release attachments

Believe

 "When the judge you, Yawn.

When they misunderstand you, Smile. 

When they underestimate you, Laugh.

When they condemn you, Ignore.

When they envy you, Rejoice.

When they oppose you, Prevail."

Matshona Dhlivwayo 

Grateful 

Every struggle is a lesson.     

Every success is a lesson.

Every moment is a lesson.

A chance to learn, to grow, to be creative.

The more we focus on that which we have, the more happy we become. Because we're not focusing on what we're lacking. Gratitude has the power to lift us up, to change our moods, to give us a whole new perspective on life. Close your eyes & try to find something to be grateful for. Today I am grateful for............

Practice being grateful.