Using the Thoracic Back Wedge
1. Position Yourself
Position yourself as for Figure 1 in the photo, so that your spine is lined up with the groove on the postural wedge, supporting your body weight on your arms. This will allow you to ease yourself down onto the wedge comfortably. Remember it is important to have your knees up and feet flat on the floor to reduce any excessive pressure in your lower back.
It is suggested that you begin with a folded towel under your head; this is to avoid any extra stress on the neck while you begin to improve your thoracic spine extension. Lie on the wedge as in Figure 2, with your hands placed comfortably on your stomach and let your body relax gently into the stretch. You should be looking directly up at the ceiling, if you need more support for your neck use pillows as necessary.
It can be useful at this stage to take a few deep breaths, which assists in getting your ribs moving and opening up, which in turn improves the effect of your stretch in your thoracic spine (mid back). We would always suggest you start using the wedge at the highest point on the mid back first for comfort until you are confident using the device.
2. Position the wedge
In Figure 3 we have shown you a picture of the back and the range that the wedge should cover the highest and lowest points are marked to help you position the top of the wedge correctly.
The upper line is found by running your hand over your shoulder until you hit the bony part on the back of your shoulder, this is the highest point the top of the wedge should be placed at.
The lowest point is found by finding the top of your hip bones and running your hands around to your back, this is the lowest level the base of the wedge should reach.
3. Single Arm Raises
Lying on the wedge as described in Figure 1, place your arms by your sides and take one arm slowly up as shown in Figure 4 and then continue to take it up towards your head so that your arm rests on the ground behind you as for Figure 5.
Alternate raising your right and left arm, repeat five times, and then change your position on the wedge as you feel appropriate.
4. Double Arm Raises
Lying on the wedge as described in Figure 2, place both your arms by your sides and take both arms simultaneously up above your head, then finish with your arms lying on the ground above your head as in Figure 6.
If you are very stiff throughout your thoracic spine then as you are completing this exercise you will feel some arching in your lower back. It is therefore advisable to tense your lower abdominals (see below) in order to stabilise your lower back as you undertake this exercise. This will prevent any excess stress/strain in your lower back.
To tense your lower abdominals place your hands inside the front of your hip bones, as in Figure 7, and very gently tighten your abdominals. Try to tighten towards the middle of your stomach just below your belly button, think of "pulling your belly button gently backwards and in towards your spine". Make sure you keep your arms, shoulders and legs relaxed. If you are correctly performing the exercise then you should be able to breathe normally throughout. If you can't, you are probably working too hard and not only tensing the lower abdominals but also activating the upper abdominal region and therefore blocking the diaphragm, therefore relax and begin again. The aim of the exercise is to isolate the lower abdominals so gently build the tension!
5. Single Leg Extension
Lying on the wedge as in Figure 2, slowly straighten one leg to increase the stretch into your thoracic spine. Again remember to engage your lower abdominals as described above. As you are bending your leg back up, begin to straighten the opposite side. Complete five on each side. Once you are done, finish the exercise with a stretch: straighten one leg down followed by the other keeping your abdominals gently tight and rest into that position. This will increase the stretch into your thoracic spine.
6. Arm Raises with Legs Straight
Lie on the wedge as in Figure 8 and straighten both of your legs with your arms placed by your sides. Simultaneously take both arms up above your head.
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