{"id":347153,"date":"2022-03-16T09:54:15","date_gmt":"2022-03-16T08:54:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=347153"},"modified":"2026-04-17T09:24:31","modified_gmt":"2026-04-17T07:24:31","slug":"12-effective-exercises-to-relieve-cervical-and-thoracic-spine","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/","title":{"rendered":"12 Effective Exercises to Relieve Cervical And Thoracic Spine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/#What_causes_the_pain_and_stiffness_in_the_cervical_and_thoracic_spine\" title=\"What causes the pain and stiffness in the cervical and thoracic spine?\">What causes the pain and stiffness in the cervical and thoracic spine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/#Simple_exercises_for_the_cervical_spine\" title=\"Simple exercises for the cervical spine\">Simple exercises for the cervical spine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/#Simple_exercises_for_the_thoracic_spine\" title=\"Simple exercises for the thoracic spine\">Simple exercises for the thoracic spine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Among the <strong>12 <\/strong>best exercises for relieving the cervical and thoracic spine are <strong>Dynamic Clasping Neck Stretches, Neck Side Bends,<\/strong> and <strong>Lateral Neck Stretches<\/strong> for the cervical spine. The thoracic spine is targeted by the <strong>Cat Cow Stretches, Thread the Needle, <\/strong>and <strong>the Puppy Pose.<\/strong> You can manage the cervical spine exercises while sitting right at your desk; an exercise mat is sufficient for the thoracic spine.&nbsp;<\/p>\n\n\n\n<p>The most common causes of spinal pain are poor posture, prolonged sitting, getting cold, and muscle strain after a workout. Include the exercises every day, or at least <strong>2\u20133 times a week<\/strong> as a morning routine, an active break at work, or stretching before and after a workout. Hold the upper positions for <strong>15\u201330 seconds<\/strong>, and a maximum of <strong>60 seconds<\/strong>. The thoracic spine has an effect on shoulder function and torso rotation. Regular releasing reduces tension and helps you manage everyday activities without pain.&nbsp;<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you have been sitting at a computer for several hours while working or studying, you may feel uncomfortable pain and stiffness in the neck or upper back. Well-chosen exercises to relieve the cervical and thoracic spine can help her get rid of it. <strong>You can add them to your morning or evening relaxation and stretching routine.<\/strong> However, you will appreciate these exercises the most, especially during and after a busy day, when you need to release tension in your back.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is important to include breaks for light stretching during work or study. They will help you manage the whole day a little better. Cervical and thoracic spine exercises are great for this purpose. They only take a few minutes, and you can even do some of them while sitting at your desk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_causes_the_pain_and_stiffness_in_the_cervical_and_thoracic_spine\"><\/span>What causes the pain and stiffness in the cervical and thoracic spine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Pain and stiffness in the upper back is nothing out of the ordinary.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">It is often caused by poor posture, long sitting or standing at work, leaning forward over the phone or book.<\/span><\/strong><span data-preserver-spaces=\"true\"> Cold can also cause these problems. The cold environment yields the blood vessels to constrict and the blood to become less congested. That can lead to stiffness. However, the main issue may also be the demanding training in the gym, which causes muscle strain in this area. By stretching the muscles around the cervical and thoracic spine, you may feel relief and reduce tension. It can help you manage your daily activities without pain. <span style=\"color: #ff6600;\">[1\u20133]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Are you wondering why your back hurts? Then be sure not to miss our article&nbsp;<\/span><a href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/\"><strong><span data-preserver-spaces=\"true\">Back Pain: 10 Most Common Causes and Solutions to Get Rid of It.<\/span><\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1124x749.jpg\" alt=\"Causes of neck and chest pain\" class=\"wp-image-346017\" style=\"width:843px;height:562px\" title=\"Causes of neck and chest pain\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simple_exercises_for_the_cervical_spine\"><\/span>Simple exercises for the cervical spine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Getting rid of stiffness and tension in the neck is simple. You can do it with the help of the following exercises, which will not take a lot of time. And it is definitely worth the relief. You can stay in your chair while exercising <\/span><strong><span data-preserver-spaces=\"true\">at work.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Use a <a href=\"https:\/\/gymbeam.com\/fit-ball-65-cm-gymbeam.html\">gymnastic ball<\/a> or <a href=\"https:\/\/gymbeam.com\/yoga-mat-mint-beastpink.html\">yoga mat<\/a>&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">at home.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;When stretching&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">before or after exercise,<\/span><\/strong><span data-preserver-spaces=\"true\"> you can use an <a href=\"https:\/\/gymbeam.com\/adjustable-bench-gymbeam.html\">exercise bench<\/a> or <a href=\"https:\/\/gymbeam.com\/plyobox-wood-plyometric-box-gymbeam.html\">plyometric box<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">As you stretch, keep in mind that your movement should be&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">smooth, controlled, and slow.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Try to increase the range of motion a little with each rep. You will generally improve it if you stretch regularly several times a week.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Try to last at least 15\u201330, a maximum of 60 seconds in outmost positions<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(does not apply to dynamic exercises). Only then will the exercise be effective. You will get the best results if you do this stretching every day. In the beginning, try to include it at least 2\u20133 times a week. <span style=\"color: #ff6600;\">[4\u20136]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are looking for exercises to relax your entire back, you will find them in&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/20-exercises-for-back-which-will-help-you-with-back-pain\/\"><strong>20 Exercises to Help You Relieve Back Pain.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Dynamic Clasping Neck Stretch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Sit cross-legged or so that you feel as comfortable as possible, extend your arms upwards and place your palms on the back of the head with intertwined fingers. The elbows point away from the body. Keep your back straight, your head in line with the spine and your shoulders back and down.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Bend your head forward to the chest, pull the elbows together, and slightly round the upper back while exhaling. You can stay a few seconds in the lower position. Then return to the starting position while inhaling and move on to the next rep.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>A small range of motion, uncontrolled movement, pressing the hands to the head excessively.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/01-Predklon-hlavy-s-rukama-v-tyl.gif\" alt=\"How to Perform Dynamic Clasping Neck Stretch to Relieve Back Pain?\" class=\"wp-image-346042\" title=\"How to Perform Dynamic Clasping Neck Stretch to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Clasping Neck Stretch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Sit cross-legged or so that you feel as comfortable as possible, extend your arms upwards and place your palms on the back of the head with intertwined fingers. The elbows point away from the body. Keep your back straight, your head in line with the spine and your shoulders back and down.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Bend your head forward to the chest, pull the elbows together, and slightly round the upper back while exhaling. Breathe naturally and try to stay in this position for at least 15\u201330 seconds. You should feel the muscles around your cervical spine gradually relax. It will be reflected by bringing your head closer to your chest. Then return to the starting position and repeat the exercise 2\u20133 more times.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>A small range of motion, uncontrolled movement, pressing the hands to the head excessively, too short hold.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/02-Predklon-hlavy-s-rukama-v-tyl-static.gif\" alt=\"How to Perform Clasping Neck Stretch to Relieve Back Pain?\" class=\"wp-image-346056\" title=\"How to Perform Clasping Neck Stretch to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Neck Forward Semi Circles<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Sit cross-legged or so that you feel as comfortable as possible. Place your arms freely on the knees. Keep your back straight, your head in line with the spine, and the shoulders back and down.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>First, tilt your head to one shoulder. Inhale and bend your head forward and make a semicircle to the other shoulder while exhaling. Then return to the first shoulder by doing a semicircle. Keep going until you have made at least 5 semicircles on each side.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>A small range of motion, uncontrolled movements.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/03-Pulkruhy-hlavou-vpredu.gif\" alt=\"How to Perform Neck Forward Semi Circles to Relieve Back Pain?\" class=\"wp-image-346070\" title=\"How to Perform Neck Forward Semi Circles to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Neck Backward Semi Circles<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Sit cross-legged or so that you feel as comfortable as possible. Place your arms freely on the knees. Keep your back straight, your head in line with the spine, and the shoulders back and down.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>First, tilt your head to one shoulder. Inhale and bend your head forward and make a semicircle to the other shoulder while exhaling. Then return to the first shoulder by doing a semicircle. Keep going until you have made at least 5 semicircles on each side.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>A small range of motion, uncontrolled movements.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/04-Pulkruhy-vzadu.gif\" alt=\"How to Perform Neck Backward Half Circles to Relieve Back Pain?\" class=\"wp-image-346084\" title=\"How to Perform Neck Backward Half Circles to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Neck Side Bend<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Sit on the edge of a chair, box or mat. Place your right-hand palm over your left ear. Keep your back straight, your head in line with the spine and your shoulders back and down.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Inhale and lean your head forward to your right shoulder. Breathe naturally and stay in this position for at least 15\u201330 seconds. Then change your hands and do the same on the other side. Then return to the starting position and repeat the exercise 2\u20133 more times.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>A small range of motion, uncontrolled movement, the shoulders go up, pressing the hands to the head excessively.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/05-Uklony-hlavy-do-strany.gif\" alt=\"How to Perform Neck Side Bend to Relieve Back Pain?\" class=\"wp-image-346098\" title=\"How to Perform Neck Side Bend to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Lateral Neck Stretch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Sit on the edge of a chair, box or mat. Place your right-hand palm over your left ear. Keep your back straight, your head in line with the spine and your shoulders back and down.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Lean your head to the right side towards the armpit. You can lightly push to the back of the head. Breathe naturally and try to stay in this position for 20\u201330 seconds. You should feel the increasing tension in the back part of the neck up to the shoulder. Then return the head to the starting position and repeat the exercise 2\u20133 more times. Then change sides and do the same exercise on the left side.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>A small range of motion, uncontrolled movement, the shoulders go up, pressing the hands to the head excessively.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/06-Bocni-predklon-hlavy.gif\" alt=\"How to Perform Lateral Neck Stretch to Relieve Back Pain?\" class=\"wp-image-346113\" title=\"How to Perform Lateral Neck Stretch to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8347,62749,62755,3604,38346,49246,44953,36286,36280,8344,58828,49012,51088,51088\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simple_exercises_for_the_thoracic_spine\"><\/span>Simple exercises for the thoracic spine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You will especially appreciate the exercises below if you feel stiffness in your thoracic spine and are looking for a way to relax it. It will come in handy during the day, especially after a long sitting session or before a workout. The thoracic spine, to which the ribs are attached, affects the function of the shoulders and the spine stability. In motion, it is mainly involved in the torso rotation. <strong>With the help of selected exercises that will help you move and activate the whole chest, you will support good posture<\/strong> during the day and training. You will only need an exercise mat to stretch the muscles around the thoracic spine.<span style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Cat Cow Pose<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Get down on all fours. Keep your wrists under your shoulders and the knees at about a shoulder-width distance or slightly wider.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Bend your head forward towards the chest and round your back upwards. Tuck in your pelvis and belly. Raise your head and bend your back downwards while inhaling (the belly is closer to the mat). Then repeat this movement a couple of times.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>A small range of motion, uncontrolled movements.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/11_Cat-cow_new.gif\" alt=\"How to Perform Cat Cow Pose to Relieve Back Pain?\" class=\"wp-image-318496\" title=\"How to Perform Cat Cow Pose to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Kneeling T-Spine Rotation<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Get down on all fours.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Hold your with your right hand (behind the ear), and do the chest rotation to the right side while exhaling. Return to the starting position while inhaling and repeat the exercise a couple of times. Then switch hands and do the rotation to the other side.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>Uncontrolled movement, a small range of motion, pressing the hand to the head excessively.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/16_Rotace-hrudniku-v-klece.gif\" alt=\"How to Perform Kneeling T-Spine Rotation to Relieve Back Pain?\" class=\"wp-image-318566\" title=\"How to Perform Kneeling T-Spine Rotation to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Thread the Needle<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Get down on all fours.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Raise your left arm towards the ceiling while inhaling and rotate your chest and head in the same direction. Then put your left arm through the gap under your right arm and rotate your torso in the same direction. At the same time, place your head on the mat (touching it with your ear). Your eyes should be facing the working arm. Also, remember to move your upper body only. Repeat the exercise a couple of times on one side, then switch your arms.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>Uncontrolled movement, a small range of motion.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/18_Needle-and-rotation_new.gif\" alt=\"How to Perform Thread the Needle to Relieve Back Pain?\" class=\"wp-image-318594\" title=\"How to Perform Thread the Needle to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Bend-Over T-Spine Rotation<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Shoulder-width stance (or slightly wider).<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Bend your knees and lean forward deeply with your back straight. At the same time, place your palms or fingers on the mat. Raise one arm towards the ceiling while inhaling, and turn your torso and head in the same direction. Your eyes are facing your working arm. Then return to the starting position while inhaling and rotate to the other side.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>Uncontrolled movement, a small range of motion, bent back.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/19_Rotace-ve-stoje.gif\" alt=\"How to Perform Bend-Over T-Spine Rotation to Relieve Back Pain?\" class=\"wp-image-318608\" title=\"How to Perform Bend-Over T-Spine Rotation to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Downward Dog<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Get down on all fours.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Shift your weight to the upper limbs while inhaling, push the palms to the mat and raise your hips towards the ceiling. At the same time, extend your arms and legs. The knees can be slightly bent. The head remains in line with the spine, and the back is straight. Stay a few seconds in the upper position, breathe naturally. Then return to the starting position while exhaling. Then repeat the exercise a couple of times.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>Small range of motion, uncontrolled movements, bent back.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/08_Downward-dog.gif\" alt=\"How to Perform Downward Dog to Relieve Back Pain?\" class=\"wp-image-318454\" title=\"How to Perform Downward Dog to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Puppy Pose<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong>Get down on all fours. Keep your knees at a distance of about shoulder-width or slightly wider.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Extend your arms in front of you and place your forehead on the mat. Keep your knees under your hips and tuck the belly in slightly. Stay in this position for a few minutes, breathe naturally and return to the starting position while exhaling. Then repeat the exercise a couple of times.<\/li>\n\n\n\n<li><strong>Common mistakes: <\/strong>A small range of motion, bent elbows.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/10_Puppy-pose.gif\" alt=\"How to Perform Puppy Pose  to Relieve Back Pain?\" class=\"wp-image-318482\" title=\"How to Perform Puppy Pose  to Relieve Back Pain?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Pain or stiffness in the cervical or thoracic spine can make the day and the training routine very uncomfortable. Fortunately, there is an effective solution \u2013 relaxation exercises. <\/span><strong><span data-preserver-spaces=\"true\">You can add them to your morning or evening stretching routine. However, they are also helpful as stretching before and after your workout.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;In addition, you can perform relaxing exercises for the cervical spine while sitting at work or learning. It will only take you a few minutes, which is definitely worth the relief.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to do the maximum for your back, more information and tips on how to do it, read our article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\"><strong>7 Tips How to Outsmart Back Pain Caused by Long Periods of Sitting.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Was this article helpful to you? Be sure to send it to your friends, and help them relieve stiff neck or chest.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do you feel stiffness or pain in the cervical or thoracic spine? Try these effective exercises to help you get rid of stiffness and pain in this area. They are ideal, especially after a long session at work or university.<\/p>\n","protected":false},"author":129,"featured_media":345985,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6353,6437,6401,7373],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-347153","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-back","9":"tag-bodyweight-exercises","10":"tag-exercises","11":"tag-stretching","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 Effective Exercises to Relieve Cervical And Thoracic Spine - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to relieve the cervical and thoracic spine? These are effective exercises for stiff neck and chest muscles. They are ideal after a long sitting.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 Effective Exercises to Relieve Cervical And Thoracic Spine - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How to relieve the cervical and thoracic spine? These are effective exercises for stiff neck and chest muscles. They are ideal after a long sitting.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-16T08:54:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-17T07:24:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"12 Effective Exercises to Relieve Cervical And Thoracic Spine\",\"datePublished\":\"2022-03-16T08:54:15+00:00\",\"dateModified\":\"2026-04-17T07:24:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/\"},\"wordCount\":2116,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1.png\",\"keywords\":[\"back\",\"bodyweight exercises\",\"exercises\",\"stretching\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/\",\"name\":\"12 Effective Exercises to Relieve Cervical And Thoracic Spine - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/12-effective-exercises-to-relieve-cervical-and-thoracic-spine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1.png\",\"datePublished\":\"2022-03-16T08:54:15+00:00\",\"dateModified\":\"2026-04-17T07:24:31+00:00\",\"description\":\"How to relieve the cervical and thoracic spine? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/347153","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=347153"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/347153\/revisions"}],"predecessor-version":[{"id":782633,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/347153\/revisions\/782633"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/345985"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=347153"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=347153"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=347153"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=347153"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=347153"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}