Archer Stretch |Brighton Physiotherapist. Our Physiotherapist Lola Demonstrates Archer Stretch here at Core Chiropractic
Prone Thoracic Rotations | Chiropractor Brighton Matt Bateman demonstrates Prone Thoracic Rotations. This exercise helps open up the chest, and reduces tightness and pain in the Thoracic Spine
Prone Thoracic Rotations for Better Spinal Mobility
What Are Prone Thoracic Rotations?
Prone Thoracic Rotations improve mobility in the thoracic spine, the middle section of your back. Chiropractors often recommend this exercise to increase spinal movement, improve posture, and reduce stiffness. At our chiropractic clinic in Brighton, we regularly include Prone Thoracic Rotations in rehabilitation programmes to help patients move more freely and comfortably.
Why Thoracic Mobility Matters
Many people spend hours sitting at desks, driving, or looking down at phones and tablets. These habits can reduce mobility in the thoracic spine and create excessive strain on other areas of the body. Limited movement in the upper back often contributes to neck tension, shoulder discomfort, poor posture, and lower back pain.
Good thoracic mobility helps your spine move efficiently and supports healthy posture during daily activities. When the thoracic spine functions well, the neck, shoulders, and lower back experience less stress.
How to Perform Prone Thoracic Rotations
Lie face down on the floor. Place one hand behind your head and extend the opposite arm in front of you for support. Rotate your upper body and open your chest towards the ceiling while keeping your hips stable. Pause briefly at the top of the movement before returning to the starting position. Repeat the exercise on both sides using slow and controlled movements.
Key Benefits of Prone Thoracic Rotations
Regular practice can deliver several important benefits:
- Improve thoracic spine mobility
- Enhance posture and body awareness
- Increase shoulder movement and flexibility
- Reduce muscular tension in the upper back
- Support healthy movement patterns
- Decrease unnecessary strain on the neck and lower back
Chiropractic Care in Brighton
At our Brighton chiropractic clinic, we assess every patient individually and create personalised treatment plans based on their needs. We often combine targeted exercises such as Prone Thoracic Rotations with chiropractic adjustments, soft tissue therapy, and lifestyle advice to support recovery and long-term spinal health.
If you struggle with back stiffness, poor posture, or restricted movement, our experienced Brighton chiropractors can help you restore mobility, improve function, and maintain a healthier spine.
Low Back Stretch 2 | Chiropractor Brighton Matt Bateman demonstrates a super simple and easy to perform lower back stretch to ease tightness and pain
Our Physiotherapist Lola demonstrates how to perform Standing Rows, a great upper posterior chain exercise
Low Back Flexibility | Brighton Chiropractor Matt Bateman shows you how to help with the flexibility of a stiff low back
This exercise which is a combination of Childs Pose and Cobra Yoga positions or McKenzie extensions or Pluto Sniff positions known in various circles and industries.
These should be dine wihtin pain free range of motion and not casue any sharp pain or radicular pain down either legs. If this happens then stop and reduce the stretch
Brugger Relief Position | Brighton Chiropractor Matt Bateman shows a simple postural exercise which can be done at home or in the office environment to reset the shoulders against creeping forward
Forward Hunched shoulders is something that occurs when the arms lean forward towards a computer screen etc especially when in a seated position
Practice this exercise every hour when seated for 5 x 5 second hold
Straight Leg Raises | Brighton Chiropractor The straight leg raise is also used by doctors and physical therapists to assess lumbar spine impingement, herniated discs, and sciatic pain. It can help differentiate injuries of the hip from that of the lumbar spine. It’s also a fantastic core strength and stabilizer.