Thoracic Back Exercises & Stretches (Ys, Ts, Ws and Is) – Ask Doctor Jo

Thoracic Back Exercises & Stretches (Ys, Ts, Ws and Is) – Ask Doctor Jo

Hey everybody, it’s Doctor Jo! Today I’m going
to show you some exercises for the thoracic area of your back, including your rhomboids,
your traps, any kind of scapular dysfunction, these will help. They are called Ys, Ts, Ws,
and Is. Using a swiss ball is probably the best way. You don’t have to, but this is how
I’m going to show you. So you are going to get on all fours over the swiss ball or therapy
ball, and starting off you probably want your knees on the ground, but as you get a little
stronger, you probably wanna lift your knees off the ground just a little bit so you’re
on your toes just to work your core while you’re working everything else. So starting
off with the Is, you’re gonna have your thumbs up straight out in front of you, and go up
and down, trying to balance on the ball while you are doing this. You can start off with
10 times, and then work your way up from there. Then you’re gonna go into a Y position. Same
thing, going up and down. It doesn’t have to be a huge movement. You really just want
to squeeze those shoulder blades together when you are coming up. Then coming out into
a T. Going up and down. Most likely, you are not going to need weights to start off, and
even once you get going, 1-2 pounds is probably all you will need. Then finally the Ws. Squeezing
back. Really squeezing the shoulder blades back. Those were your Ts, Ys, Ws, and Is to
strengthen the thoracic area in your back. If you have any questions, leave them in the
comments section. If you would like to check out more videos, go to Don’t
forget to follow me on Facebook and Twitter. Remember be safe, have fun, and I hope you
feel better soon!

25 Replies to “Thoracic Back Exercises & Stretches (Ys, Ts, Ws and Is) – Ask Doctor Jo”

  1. I just did these exercises. They were surprisingly harder than expected, which is a good thing. Means I need to be doing them! In fact, it made my posture feel better instantly and my shoulders felt more open. Thanks for this video.

  2. Hi doctor, can you do some series about stretching nerves ? You know, main nerves in your back, neck, arms and legs. Thank you Doctor !

  3. Doctor Jo, will this exercise help with perhaps soft tissue damage pain in the upper/mid back? My pain began with a rear-end car accident, and when I see the chiro he says I am always very tight in my upper back.๏ปฟ

  4. Hi Dr Jo, how do you manage to look younger with each new video you release?

    I have recurrent lower back issues and have tried to resolve via lower back, glute, hamstring and psoas exercises without success. I am now wondering if weak obliques could be the reason. Is this a possibility and ย do you have any specific oblique videos available?

    Thank you, stay happy you are a joy to watch.

  5. Hi Jo can you help me iv got osteoarthritis in my spine and need something to help me with pain and movement hun, thank you

  6. Hi Dr. Jo.
    I have discovered your videos in an attempt to fix my excruciating upper back pain. I am a server who lifts heavy objects and reach over with said objects using my upper back (I assume causing over extension of my already weak upper back). I cannot handle the pain anymore. I have had to miss work a few times, but cannot afford to do so. I started doing your I T Y W videos so as to strengthen my upper back. But I find that even after doing the short exercises, I immediately have to lie on an ice pack. As soon as I get up and try to start doing regular activities, I am in pain again. Both OTC and RX meds have proven ineffective. What else can I be doing? Other videos of yours? And upper back brace, such as the one I have posted below? The pain, as I have said, is unbearable at least once a day. Sometimes my fingers and teeth hurt as a result of the pain. Not only is it hindering my ability to work, but a lot of the times, I can barely stand to cook or clean, etc, all of which I NEED to be doing. Any help you could give would be greatly appreciated. Here is the link to the back brace.

  7. Thank you. This video was very useful in continuing with my exercises while I wait for the biceps tendinitis to heal. One question: is there any safe way to do shoulder shrugs? From what I understand, these exercises will not cover the upper trapezius in the neck region. And I'm assuming shoulder shrugs to that. My physiotherapist says thank you to you ๐Ÿ™‚

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