Thoracic and Lumbar Spine
Move Better. Move Without Pain
Setting up the Thoracic Spine for Movement is essential to avoid injuring your neck and upper back in movement. You want to make sure that you are setting yourself in these positions carefully to gauge how well you are moving. It is important not to push yourself quickly.
Thoracic Mobility
Seated Rotation
This test identifies mobility in the thoracic spine. Make notes about how this test feels and if you can perform like in this video. Make notes on your assessment sheet and identify any painful areas during this movement.
Seated Rotation on Floor 2
This is the second test in the seated floor position. This test will further test your core, thoracic and shoulder mobility. Identify pain during this movement. If the first tests were difficult or the seated positions were challenging, be cautious and avoid pain during this movement pattern.
Seated Rotation 2
This further tests the mobility in the thoracic spine and assess your ability to keep your shoulders from rounding forward in the movement. Keep arms straight like in the video. Make notes and identify any pain.
Seated Tall Sit Floor 1
Seated Tall Sit position will test your core strength along with the mobility of your hips, thoracic spine, and shoulders. Identify pain during this movement and be cautious as this test can be challenging. Discontinue this test immediately if you have any pain or discomfort while testing.
Seated Rotation on Floor
This further tests the shoulder's mobility and stability and will now require core stability. This will also assess the ability of movement in the hips. Note any difficulty in this position and avoid pain in the lower back and shoulders.
Seated Tall Sit- Side View
This is the same test with a side view. Note how the arm on the floor remains un-shrugged and without movement. This movement can be challenging. Please use caution when performing this self-test.
Lumbar Mobility
Standing Toe Touch
Can you touch your toes? The importance can't be overstated. Posture imbalances and pain can be created in the lumbar and thoracic spine, along with many other dysfunctional movement patterns when there is an inability to touch your toes. Don't worry though, even if you haven't touched your toes in a long time, you can still GET THERE!
Seated Toe Touch Bent Knees
This assessment will identify mobility issues in the back of the legs, lower, and upper back, and all the way to the neck. Take notes on where you feel tightness or discomfort and avoid pain that doesn't seem normal. This test must be done with caution. Do not push hard to achieve mobility. Assess how you move and anything you feel.
Seated Toe Touch
This is the second part of the seated toe touch. In the first assessment, the knees were bent. With straight legs, you will feel more of a stretch behind your legs. Continue with caution during this test.
Extension Test
If there is pain in extension or you have the inability to push yourself up into this position, it will identify weakness in the upper extremities and torso, along with identifying pain in the lower back. Perform this test with caution. Do not push hard or force the movement.