Why Thoracic Mobility Is Important For Runners

by Lauren Keating, RRCA running coach

Eyes up. Relax the shoulders. No fists. Lead with the hips. Shorten stride. Land midfoot. These are just a few of the many cues runners often hear when it comes to proper running form. Among them also is the infamous “run tall” that is important for running posture and breathing. However, runners need to keep in mind that there still needs to be thoracic mobility for running efficiency.

In short, don’t think stiff back. Allow for rotation in the thoracic region of the spine. The thoracic spine refers to the middle of the back in between the bottom of the cervical or neck and the start of the lumbar spine, or lower back. It consists of the twelve vertebrae in the middle of the spinal column.

Thoracic mobility is important for exercising pain-free—especially for those who suffer from lower back pain. Those with limited mobility in the thoracic spine are more at risk for lower back pain or injury as well as pain in the neck or shoulders.

For runners, poor mobility in their T-spine results in poor running posture, breathing issues, and issues the upper and lower limb movements.

Runners with limited thoracic mobility might find they suffer from an anterior pelvic tilt which further hinders “good” running form. Thoracic immobility also means that the ribs can’t expand as much to take in more oxygen during cardiovascular exercise. If the back and rib joints are tight, the body is going to have a harder time extending the ribs to take deep breaths.

The benefits of thoracic mobility for runners include being able to run faster. For starters, runners need that rotation to have that momentum to move forward. Thoracic mobility helps to distribute force through the spine so that the pelvis can rotate and as the shoulder moves in the opposite direction.

Runners mustn’t rotate at the lumbar spine. This will only lead to injury. Instead, they must be engaging their core for slight rotation of the thoracic spine.

Runners are often told not to swing their arms across their bodies and instead move them in a straight line. However, some running coaches encourage some cross-body swinging of the arm to further encourage that rotation. Keep in mind that swinging the arms across the chest without slight torso rotation will only negatively affect running economy.

How To Improve Thoracic Mobility

There are a few ways runners can increase thoracic mobility. Work with a running coach for proper running form or a personal trainer who can provide thoracic spine assessments and help correct posture.

Foam roll the thoracic region of the spine, making sure to move slowly for about 30- seconds for each inch. This includes placing the foam roller right under the scapula and arch the back to roll. Also roll the latissimus dorsi and pectoral muscles.

Make sure to stretch the pectoral muscles and actively stretch the thoracic spine with thoracic rotations. Just make sure the hips face forward and don’t move. Aim to increase your range of motion each week.

Back extensions are a great way to activate this region, but make sure not to hyperextend. Forward lunges with a rotation holding a medicine ball is a great exercise as well as an overhead squat.

Working on core strength is another way runners can help increase their thoracic mobility. A strong core means the abdominal muscles are more likely to be engaged during running.

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Sources:

Optimizing Thoracic Spine Mobility With Corrective Exercise, NASM https://blog.nasm.org/ces/optimizing-thoracic-spine-mobility-with-corrective-exercise

Thoracic spine (upper back) mobility, why it’s so important to everyone https://www.mygcphysio.com.au/services/articles-useful-info/thoracic-spine-upper-back-mobilitywhy-its-so-important-to-everyone/