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Urinary incontinence is a prevalent condition that affects millions of individuals worldwide, leading to discomfort, embarrassment, and social isolation. Fortunately, there are effective ways to manage and treat urinary incontinence, and physical therapy and occupational therapy play crucial roles in this process. In this blog post, we will explore the multifaceted approach to urinary incontinence within the realms of both physical therapy and occupational therapy. What is Urinary Incontinence? Urinary incontinence is a condition characterized by the loss of bladder control, resulting in the inability to fully control urination. It can manifest in various ways, ranging from occasional small leaks of urine, such as during coughing or laughing, to experiencing intense and challenging-to-control urges to urinate. The Spectrum of Urinary Incontinence Urinary incontinence exists on a spectrum, with different individuals experiencing varying degrees of severity. Some common types of urinary incontinence include: Stress Incontinence: Stress incontinence occurs when there is pressure or stress on the bladder, leading to urine leakage. Activities such as laughing, coughing, sneezing, or exercising can trigger this type of incontinence. Urge Incontinence: Urge incontinence is characterized by a strong and sudden urge to urinate, often resulting in involuntary urine leakage. Individuals may struggle to reach a restroom in time to avoid accidents due to the urgency associated with this type of incontinence. Causes and Contributing Factors Urinary incontinence can be caused by a variety of factors, including weakened pelvic floor muscles, hormonal changes, nerve damage, certain medications, urinary tract infections, obesity, pregnancy and childbirth (in women), prostate problems (in men), and underlying medical conditions such as diabetes or neurological disorders. Physical Therapy for Urinary Incontinence Physical therapy focuses on treating physical impairments and disabilities, making it a valuable approach to managing urinary incontinence. Physical therapists employ targeted exercises and techniques to strengthen the pelvic floor muscles and promote better bladder control. Pelvic Floor Muscle Strengthening Physical therapists design exercise programs to specifically target the pelvic floor muscles. These exercises aim to improve muscle strength, endurance, and coordination, thereby enhancing the control individuals have over their urinary function. By diligently practicing these exercises, individuals can experience a reduction in involuntary urine leakage and regain confidence in their bladder control. Biofeedback Techniques Physical therapists may incorporate biofeedback techniques into their treatment plans. Biofeedback allows individuals to gain awareness of their pelvic floor muscles' activity and learn how to control them effectively. By using specialized sensors and visual or auditory cues, biofeedback enables patients to understand the correct muscle engagement and learn techniques for strengthening and relaxing the pelvic floor muscles. Occupational Therapy for Urinary Incontinence Occupational therapy is a specialized field that focuses on helping individuals overcome the challenges they face in their daily lives. When it comes to urinary incontinence, occupational therapists provide invaluable support in managing the condition. Pelvic Floor Muscle Exercises Occupational therapists work closely with patients to develop strategies for managing urinary incontinence. One of the key interventions is teaching pelvic floor muscle exercises. These exercises target the muscles that support the bladder and urethra, improving their strength and function. By effectively engaging and controlling these muscles, individuals can enhance bladder control and reduce episodes of involuntary urine leakage. Bladder Training Techniques Occupational therapists also employ bladder training techniques to help patients regain control over their bladder function. This may involve setting a regular voiding schedule, gradually increasing the time between voids, and using techniques to delay the urge to urinate. Through these interventions, individuals can gradually improve their bladder capacity and reduce the frequency of accidents associated with urinary incontinence. Lifestyle Modifications Occupational therapists recognize the importance of lifestyle modifications in managing urinary incontinence. They provide guidance on dietary changes that can reduce the risk of incontinence episodes, such as avoiding bladder irritants like caffeine, alcohol, and certain acidic foods. Additionally, therapists may address other contributing factors, such as constipation, that can impact bladder function and exacerbate urinary incontinence symptoms. Integrating Occupational Therapy and Physical Therapy While occupational therapy and physical therapy have distinct focuses, integrating both approaches can provide comprehensive and holistic care for individuals with urinary incontinence depending on the individual, while others may find that one approach works better for them. Customized Treatment Plans By collaborating with both occupational therapists and physical therapists, patients can benefit from a tailored treatment plan that addresses their unique needs. The occupational therapist can provide practical strategies for managing daily activities and minimizing the risk of accidents, while the physical therapist can focus on strengthening the pelvic floor muscles and improving physical function. Optimizing Treatment Outcomes Combining occupational therapy and physical therapy can optimize treatment outcomes by addressing the various aspects of urinary incontinence. The practical strategies provided by occupational therapists can complement the physical interventions offered by physical therapists, resulting in a more holistic approach that improves both functional abilities and overall well-being. Take the First Step in Managing Your Pelvic Health Today Urinary incontinence is a prevalent condition that can significantly impact an individual's quality of life. By harnessing the benefits of occupational therapy, physical therapy, or both, our highly skilled pelvic health specialists can develop a comprehensive treatment plan that targets both the practical and physical aspects of managing urinary incontinence. Request an evaluation today! Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Whitney Landis, PT, DPT, FAFS, is a Physical Therapist, Director of Pelvic Health, and Fellow of Applied Functional Science. Whitney graduated with her Doctorate in Physical Therapy from Chapman University in 2010 and has taken numerous continuing education courses pertaining to Women’s/Pelvic Health through Herman and Wallace Pelvic Rehabilitation Institute and Pelvic Guru. She has also completed the Gray Institute of Functional Transformation (GIFT) Fellowship in 2015.

If you're an avid runner or athlete, you're no stranger to the world of sports injuries. The frustration of yet another obstacle that sits between you and your goals can be detrimental to your physical progress or mental well-being. Shin splints are one of the most common running injuries to experience, mostly due to the high-impact nature of the sport. However; shin splints are easily managed and treated, so you can get back on the trail, road, or path comfortably and in high spirits. What Are Shin Splints? Shin splints, medically known as medial tibial stress syndrome, refer to the inflammation and pain that occur along the inner edge of the shinbone. They commonly affect runners, dancers, and individuals who engage in high-impact activities. Shin splints can be classified into two types: anterior shin splints, which affect the front portion of the lower leg, and posterior shin splints, which affect the inner part of the leg. Why Do My Shins Hurt After Running? Shin pain after running can be attributed to various factors. The most common cause is overuse or excessive stress placed on the shinbone (tibia) and the surrounding muscles, tendons, and tissues. This repetitive stress can lead to inflammation and microtears in the affected area, resulting in shin pain. What Are the Symptoms of Shin Splints? Recognizing the symptoms of shin splints is crucial for early intervention. Common signs and symptoms include: Pain and tenderness along the inner edge of the shinbone. Mild swelling in the lower leg. Dull or sharp pain during exercise that subsides with rest. Pain that worsens with increased activity or impact. Muscle weakness or tightness in the calf muscles. How Do I Prevent Shin Splints? Preventing shin splints involves a combination of proper training techniques, appropriate footwear, and mindful self-care. Here are some effective strategies to help you prevent shin splints: Gradually increase training intensity and duration to allow your body to adapt. Maintain proper running form and technique. Wear shoes that provide adequate support and cushioning for your foot type. Incorporate strength and flexibility exercises, focusing on the lower leg muscles. Cross-train to reduce repetitive stress on the shins. Warm up before running and cool down afterward, including stretching exercises. Listen to your body and take rest days when needed to avoid overuse injuries. What If My Shin Splints Don't Go Away? If your shin splints persist despite preventive measures, it's time to consider professional intervention. Two effective options for treating stubborn shin splints are custom orthotics and physical therapy. Custom Orthotics Custom-made shoe inserts, known as orthotics, can help correct any biomechanical imbalances or structural issues that contribute to shin splints. These orthotics are designed to provide optimal arch support, cushioning, and shock absorption, reducing stress on the shins during physical activity. Physical Therapy A skilled physical therapist can assess your condition, identify contributing factors, and develop a personalized treatment plan. Physical therapy for shin splints may include exercises to improve flexibility, strengthen muscles, and correct gait abnormalities. Therapists may also utilize techniques like manual therapy, massage, and taping to alleviate pain and promote healing. Shin splints can be a frustrating setback for runners and athletes, but with the right preventive measures, they can be managed effectively. By gradually increasing training intensity, wearing appropriate footwear, and implementing strength and flexibility exercises, you can reduce the risk of shin splints occurring. Interested in Physical Therapy? Here at Rehab United, we care about our patients; we want to see you thrive and get back to the things you love. From the front desk to the physical therapists, our staff is full of wonderful and empathetic people dedicated to giving you the best care possible. We will support you throughout your entire recovery journey, don't wait, schedule today! Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Arturo Valle, PT, DPT, FAFS, CSCS, STMT-1, BFR-1, CCI, is a Physical Therapist, Clinic Director of Rehab United in Escondido, and Director of Rehab United’s Quality Assurance Program. As a graduate of USC’s Doctor of Physical Therapy Program, Dr. Valle has always emphasized the implementation of Evidence-Based Practice into all plans of care. Throughout his 12 years of experience, Dr. Valle has treated thousands of orthopedic-related and sports injuries and mentored countless Physical Therapists and Students of Physical Therapy.

Parkinson's Disease is a neurodegenerative disorder that affects millions worldwide. Initially described by James Parkinson in 1817, this condition continues to challenge medical professionals due to its complex nature. However, significant strides have been made in understanding Parkinson's, and one promising avenue for managing its symptoms is physical therapy, specifically neurological physical therapy treatment. In this blog post, we delve into the intricacies of Parkinson's Disease, exploring its causes, risk factors, symptoms, and the pivotal role PT plays in empowering patients to lead more fulfilling lives. What is Parkinson's Disease? Parkinson's Disease is a progressive neurological disorder that primarily impacts a person's ability to control movement. It is caused by the gradual loss of dopamine-producing cells in the substantia nigra, a region of the brain responsible for coordinating movement. As dopamine levels decrease, patients experience difficulties with motor functions, leading to the hallmark symptoms of Parkinson's. Causes and Risk Factors While the exact cause of Parkinson's Disease remains elusive, researchers have identified several factors that may contribute to its development. Genetic mutations have been linked to certain cases of Parkinson's, suggesting a hereditary component. Additionally, environmental factors, such as exposure to toxins or certain pesticides, have been studied for their potential role in triggering the disease. Advanced age is a significant risk factor for Parkinson's, as the majority of cases occur in individuals over the age of 60. Moreover, men are more likely than women to develop Parkinson's. Although these risk factors provide valuable insights, the interplay of genetic and environmental factors remains a subject of ongoing research. Symptoms of Parkinson's Disease Parkinson's Disease manifests itself through a range of motor and non-motor symptoms. The primary motor symptoms include: 1. Tremors: Uncontrollable shaking, typically starting in the hands. 2. Bradykinesia: Slowness of movement, making everyday tasks challenging. 3. Rigidity: Stiffness and resistance in the muscles, leading to a limited range of motion. 4. Postural Instability: Difficulty maintaining balance and an increased risk of falls. Non-motor symptoms may include depression, anxiety, sleep disturbances, cognitive impairments, and autonomic dysfunction, among others. These diverse symptoms significantly impact the quality of life of individuals living with Parkinson's. Neurological Physical Therapy Treatment for Parkinson's Disease Neurological physical therapy has emerged as a beacon of hope for individuals living with Parkinson's Disease. As a progressive neurological disorder, Parkinson's presents complex challenges to motor control and function. However, through tailored interventions and specialized approaches, neurological physical therapy has shown remarkable promise in mitigating the impact of Parkinson's symptoms and improving the overall quality of life for patients. Addressing Motor Challenges The hallmark motor symptoms of Parkinson's Disease, such as tremors, bradykinesia, rigidity, and postural instability, can significantly hinder mobility and daily activities. Neurological physical therapists are skilled in identifying the specific motor challenges faced by each patient and devising personalized treatment plans to address them. Gait Training: With a focus on improving walking patterns, gait training helps individuals regain confidence and balance, reducing the risk of falls and promoting independence. Balance and Coordination Exercises: Neurological physical therapists employ targeted exercises to enhance balance and coordination, allowing patients to navigate their surroundings more effectively. Movement Repatterning: Through repetitive movement exercises, patients can relearn functional movements, mitigating the effects of bradykinesia and rigidity. Proprioceptive Training: This specialized training improves body awareness, which is crucial in managing postural instability and preventing falls. Neuroplasticity and Retraining Neurological physical therapy capitalizes on the brain's remarkable ability to adapt and rewire itself—a concept known as neuroplasticity. Through targeted interventions, therapists encourage the brain to establish new neural pathways, compensating for the loss of dopamine-producing cells. Task-Specific Training: Patients engage in activities specifically designed to challenge their motor abilities and reinforce neural connections related to those tasks. Repetitive Practice: Consistent repetition of movements helps reinforce positive changes in the brain, fostering improved motor skills. Constraint-Induced Movement Therapy: By restricting the use of unaffected limbs, this therapy encourages patients to utilize and strengthen the affected limbs, facilitating motor improvement. Cognitive and Emotional Support Coping with Parkinson's Disease can take an emotional toll on patients and their families. Neurological physical therapists recognize the importance of addressing cognitive and emotional challenges and integrating appropriate strategies into treatment plans. Cognitive Training: Therapists implement exercises that stimulate cognitive function, targeting memory, attention, and problem-solving skills. Emotional Well-being: Engaging in physical activities during neurological physical therapy can elevate mood, alleviate anxiety, and promote a sense of accomplishment and self-esteem. Try Neurological Physical Therapy Neurological physical therapy stands at the forefront of Parkinson's Disease management, offering a multifaceted approach to address both motor and non-motor symptoms. Through tailored interventions, neuroplasticity-driven techniques, and compassionate support, neurological physical therapists empower individuals with Parkinson's to navigate their journey with increased mobility, enhanced communication, and improved emotional well-being. As research continues to unveil new insights and advancements, the role of neurological physical therapy will undoubtedly shine even brighter, unlocking hope and improving lives for those facing the challenges of Parkinson's Disease. Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Arturo Valle, PT, DPT, FAFS, CSCS, STMT-1, BFR-1, CCI, is a Physical Therapist, Clinic Director of Rehab United in Escondido, and Director of Rehab United’s Quality Assurance Program. As a graduate of USC’s Doctor of Physical Therapy Program, Dr. Valle has always emphasized the implementation of Evidence-Based Practice into all plans of care. Throughout his 12 years of experience, Dr. Valle has treated thousands of orthopedic-related and sports injuries and mentored countless Physical Therapists and Students of Physical Therapy.

In today's digital age, the prevalence of carpal tunnel syndrome has increased significantly, affecting individuals across various professions and lifestyles. As a leading physical therapy company committed to providing comprehensive care, we aim to shed light on this condition. In this detailed blog post, we will delve into the intricacies of carpal tunnel syndrome, exploring its causes, symptoms, and physical and occupational therapy-based treatments. Let's embark on this educational journey together! What is Carpal Tunnel? Carpal tunnel syndrome is a condition characterized by the compression of the median nerve as it passes through the carpal tunnel—a narrow passageway in the wrist. This tunnel is formed by the carpal bones and a ligament, housing tendons, and the median nerve, responsible for sensation and motor function in the thumb, index, middle, and half of the ring fingers. Causes of Carpal Tunnel Syndrome There are several factors that contribute to the development of carpal tunnel syndrome, including: Repetitive Motion: Engaging in repetitive tasks, such as typing, assembly line work, or playing musical instruments, can lead to inflammation and irritation of the tendons within the carpal tunnel, resulting in compression of the median nerve. Wrist Anatomy and Health: Certain anatomical variations, such as a narrower carpal tunnel or bony abnormalities, can predispose individuals to carpal tunnel syndrome. Additionally, conditions like arthritis or wrist fractures may increase the risk. Hormonal Changes: Hormonal changes, such as those occurring during pregnancy or menopause, can cause fluid retention and swelling, leading to increased pressure within the carpal tunnel. Recognizing Carpal Tunnel Symptoms Identifying the symptoms of carpal tunnel syndrome is crucial for early intervention. Common signs include: Numbness and Tingling: Individuals with carpal tunnel syndrome often experience numbness, tingling, and a pins-and-needles sensation in the thumb, index, middle, and half of the ring fingers. Weakness and Muscle Atrophy: Progressive weakness and muscle wasting in the affected hand may occur, making it challenging to perform fine motor tasks. Pain and Discomfort: Dull or sharp pain may radiate from the wrist to the forearm or even the upper arm, causing discomfort and limited hand function. Demographics at Risk for Carpal Tunnel Syndrome Carpal tunnel syndrome can affect individuals across various demographics, but certain groups are more prone to developing this condition. Understanding the demographics at risk can help raise awareness and facilitate targeted prevention and treatment strategies. Here are some demographics commonly associated with carpal tunnel syndrome: Occupation and Workforce Office Workers: Individuals who spend prolonged hours typing, using a computer mouse, or performing repetitive tasks are at higher risk. Assembly Line Workers: Jobs involving repetitive hand and wrist movements, such as manufacturing or packaging, can increase the likelihood of developing carpal tunnel syndrome. Musicians: Instrumentalists who extensively use their hands and wrists, like guitarists or pianists, may be susceptible to this condition. Gender Women: Studies indicate that women are more prone to carpal tunnel syndrome than men, potentially due to hormonal factors or anatomical differences. Age Middle-aged and Older Adults: Carpal tunnel syndrome is more prevalent in individuals between the ages of 40 and 60. Age-related changes in tissues and increased likelihood of underlying medical conditions may contribute to this higher risk. Pre-existing Medical Conditions Diabetes: Individuals with diabetes have an increased risk of developing nerve-related conditions, including carpal tunnel syndrome. Obesity: Excess weight can contribute to increased pressure on the median nerve, potentially leading to compression within the carpal tunnel. Arthritis: Conditions such as rheumatoid arthritis or osteoarthritis can cause inflammation and joint damage, leading to carpal tunnel syndrome. Pregnancy Expectant mothers often experience hormonal changes and fluid retention, which can increase pressure within the carpal tunnel, resulting in symptoms of carpal tunnel syndrome. These symptoms may resolve after pregnancy. While these demographics are commonly associated with carpal tunnel syndrome, it's important to note that this condition can affect anyone. Awareness, early intervention, and appropriate preventive measures are essential for maintaining optimal hand and wrist health, regardless of demographic factors. Physical & Occupational Therapy-Based Treatments for Carpal Tunnel Physical therapy and occupational therapy play a pivotal role in managing early-stage carpal tunnel syndrome. Physical therapy focuses more on alleviating symptoms, improving wrist function, and preventing further complications while occupational therapy focuses on ergonomic modifications and lifestyle changes to improve symptoms. Here are some effective interventions that both professions utilize: Manual Therapy Techniques: Skilled physical therapists employ hands-on techniques to mobilize the wrist and surrounding structures, reducing inflammation and improving joint mobility. Therapeutic Exercises: Tailored exercises help strengthen the muscles of the forearm and hand, promoting stability and optimal alignment. Stretching exercises also improve flexibility and alleviate tension. Ergonomic Modifications: Our physical therapists provide valuable guidance on ergonomic principles and adjustments to optimize workstations and daily activities, reducing strain on the wrist. Modalities: Utilizing modalities such as ultrasound, electrical stimulation, or cold therapy can help reduce pain and inflammation, facilitating the healing process. Education and Lifestyle Modifications: Our physical therapy team educates patients on proper body mechanics, wrist positioning, and techniques to minimize stress on the median nerve. Lifestyle modifications, including activity breaks and stress management, are also emphasized. Physical & Occupational Therapy After Surgery If your case is more severe or your symptoms don't improve, surgery is sometimes recommended. Physical and/or occupational therapy after surgery can help: Prevent scar tissue formation. Restore strength to the wrist. Change habits that may have led to initial symptoms. Therapy treatment after surgery can include a multitude of interventions, including exercises, scar management, stretching, education, strengthening, and more. Rehab United Can Help Carpal tunnel syndrome can significantly impact one's quality of life, but with the right knowledge and treatment, individuals can find relief and regain function. At Rehab United, we are committed to empowering our patients with comprehensive care. By understanding the causes, recognizing the symptoms, and utilizing physical and occupational therapy-based treatments, you can take control of your carpal tunnel journey. Seek professional guidance, and let us guide you toward a pain-free, functional life. Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Arturo Valle, PT, DPT, FAFS, CSCS, STMT-1, BFR-1, CCI, is a Physical Therapist, Clinic Director of Rehab United in Escondido, and Director of Rehab United’s Quality Assurance Program. As a graduate of USC’s Doctor of Physical Therapy Program, Dr. Valle has always emphasized the implementation of Evidence-Based Practice into all plans of care. Throughout his 12 years of experience, Dr. Valle has treated thousands of orthopedic-related and sports injuries and mentored countless Physical Therapists and Students of Physical Therapy.

If you often experience stiffness and discomfort in your mid-back after long hours of sitting, you're not alone. Our modern lifestyles, which involve extended periods of hunching over computers, using smartphones, sitting for prolonged durations, and driving, can contribute to increased tension and stiffness in the mid back. In this comprehensive guide, we will delve into the causes of thoracic spine stiffness, common symptoms, and preventive measures, and provide a range of effective stretches and exercises to alleviate mid-back pain. Understanding the Thoracic Spine The mid-back, known as the thoracic spine, is situated between the base of the neck and the bottom of the ribcage. It plays a vital role in our daily activities and overall spinal health. The thoracic spine needs to maintain proper flexion, extension, rotation, and side bending to enable us to perform regular tasks and engage in recreational activities. When the thoracic spine fails to function optimally, it can lead to increased stress on other areas of the spine, such as the low back and neck. Causes of Thoracic Spine Stiffness Prolonged sitting in one position: Remaining in the same posture for an extended period can lead to muscular stiffness and decreased mobility in the mid-back. Lack of postural strength: Weak postural muscles fail to provide adequate support to the thoracic spine, leading to stiffness and discomfort. Use of heavy backpacks: Carrying heavy backpacks for long periods can strain the mid-back and contribute to stiffness. Repetitive/overuse motions: Constant lifting, twisting, reaching overhead, and other repetitive movements can lead to thoracic spine stiffness. Underlying conditions: Certain conditions such as scoliosis, ankylosing spondylitis, and Scheuermann's disease can contribute to increased stiffness in the thoracic spine. Symptoms of Increased Thoracic Spine Stiffness Difficulty sitting upright: Stiffness in the mid back can make it challenging to maintain an upright sitting posture. Pain in the shoulder blade area: Increased tension in the mid-back often manifests as pain around the shoulder blade region. Difficulty with rotational activities: Stiffness can hamper rotational movements, such as checking blind spots while driving. Restricted ribcage expansion: Stiffness may limit the ability to take deep breaths and expand the ribcage fully. Difficulty finding a comfortable sitting position: Stiffness can make it challenging to find a comfortable and pain-free sitting position. Reduced range of motion in the shoulders: Stiffness in the mid-back can restrict shoulder mobility. Preventing Thoracic Spine Stiffness Limit prolonged sitting: Take regular breaks and incorporate movement throughout the day to prevent stiffness from prolonged sitting. Reduce the use of heavy backpacks: Minimize the duration and weight of backpack usage to avoid straining the mid-back. Improve postural strengthening: Strengthening the muscles that support proper posture can alleviate mid-back stiffness. Focus on exercises targeting the upper back, shoulders, and core. Perform daily stretches: Consistently incorporating stretches into your daily routine can help maintain flexibility and reduce thoracic spine stiffness. Exercises and Stretches to Alleviate Mid-Back Pain 1. T-Spine Rotation in a Doorway Stand in a doorway and place your hands on each side of the door frame at shoulder height. Gently rotate your torso away from the frame, feeling a stretch in the mid back. Hold for 15-30 seconds and repeat on the other side. 2. Foam Roll - Thoracic Spine Extensions Lie on a foam roller with it positioned horizontally along your mid back. Support your head with your hands and gently extend your upper back over the foam roller. Roll up and down to target different areas of stiffness. 3. T-Spine Matrix in Seated Sit on a chair with your feet flat on the ground. Cross your arms out in front of you and slowly rotate your torso up and down, side-to-side, and to the right and left, feeling a stretch in the mid back. Repeat for 10-15 repetitions on each side. 4. Sport Cord Rows Attach a resistance band or sports cord to a sturdy anchor point. Hold the handles in front of you, arms extended, and palms facing each other. Retract your shoulder blades and squeeze your mid-back muscles as you pull the handles towards your chest. Perform 2-3 sets of 10-15 repetitions. Rehab United Can Help! If you experience persistent symptoms, numbness, tingling, pain in the chest and ribcage, or have suffered trauma to the thoracic spine area, it's essential to seek professional help. Consult a physical therapist for a thorough evaluation and personalized treatment plan. Subscribe to our mailing list to get more blogs sent straight to your inbox! Isabel Jones, PT, DPT, ATC is a physical therapist and a Certified Athletic Trainer with a passion for physical activity and functional movement. She received her Doctorate of Physical Therapy in 2021 from the University of St. Augustine in San Marcos, CA, joining Rehab United quickly after.