When you're worried about not gaining distance, try this exercise.

◇If the thoracic spine doesn't move well, there is a risk of disc injury

If thoracic rotation is stiff and it is difficult to turn the torso left and right, excessive strain is placed on the neck and lower back, leading to severe pain. The spine that supports our body consists of the cervical vertebrae in the neck, the thoracic vertebrae in the chest, the lumbar vertebrae in the lower back, and the sacrum and coccyx below. The thoracic spine is located between the cervical and lumbar regions, and when its movement is restricted, it directly affects the neck, shoulders, and lower back. During walking, the thoracic spine naturally needs to rotate; if the rotational ability diminishes and the thoracic spine cannot turn, the body compensates by rotating the neck, shoulders, and lower back, which puts stress on the joints. If thoracic rotation does not improve quickly, it can lead to pain and potentially cause secondary issues such as neck and lower back disc problems.

With thoracic rotation exercises, when the torso naturally turns, spinal stability improves and hunched backs are effectively corrected. It also helps with cervical correction for turtle necks and similar issues. Furthermore, in sports like golf where thoracic rotation is important, better results can be achieved. When performing thoracic rotation exercises, people who experience neck and shoulder pain often find rotation on the painful side difficult, while those with lower back pain find rotation on the opposite side challenging. Initially, it is good to compare the differences between the left and right sides and gradually work to eliminate them.

◇Follow along with thoracic rotation exercises

▶Action=

Lie face down on the floor in a four-point stance. Then, straighten your upper body and align your neck, back, and pelvis in a straight line. Fold one arm and lightly place your palm behind your head. As you lift your hand onto your head, open your chest outward and rotate your thoracic spine. Keep your elbows pointing toward the sky. At this time, turn your neck toward the sky as well to facilitate proper thoracic rotation. Your gaze should naturally look at the ceiling. When rotating your torso, exhale, and as you lower your elbows, inhale.

Number of exercises and rest time=

Maintain the position for 5 seconds while rotating the thoracic spine and looking up at the sky. After one rotation, return to the starting position, and repeat this cycle 10 times to complete one set. Perform a total of 3 sets per day, alternating sides.

Posture to be careful of=

The key is to rotate while keeping the spine straight. Be careful not to tilt your head so that your gaze is only directed upward. Bending the waist reduces the effectiveness. Maintain tension in the abdomen and hips to stabilize the lower back and pelvis, and then rotate the thoracic spine. Also, ensure that the shoulders do not lift up and maintain proper posture.