05/28/2026
In pregnancy, your thoracic spine works around a changing ribcage and growing bump. Postpartum, it works through hours of feeding, holding, and carrying your baby. Either way, this area can get stiff, sore, and overworked.
In this post, Dr. Clarke demonstrates 4 gentle twists that are all pregnancy-safe and can also be a good way to find some relief in the postpartum season (and honestly, they’re helpful any time your mid-back feels tight). The key is keeping the movement in your thoracic spine while your low back and pelvis stay supported.
In the videos, you’ll see:
1️⃣ Quadruped twist (reach + thread)
2️⃣ Child’s pose thoracic twist
3️⃣ Sidelying open book
4️⃣ Seated twist with a block between the knees
You don’t have to love all four. Try them and notice: which feels easiest to breathe in, which feels the most supported, and which your body actually looks forward to. That’s the one to start with. Your favourite may change over time.
Key Principles for Safe Twisting
✨Open the Twist: Avoid compressing the abdomen or twisting from the lower back.
✨Focus on the Upper Back: Keep your pelvis and hips facing forward to ensure the rotation is isolated to the ribs and shoulders.
✨Move Gently: Avoid extreme ranges of motion.
✨Use Breath: Inhale to lengthen the spine, exhale to gently rotate
👉 Want a deeper dive into thoracic discomfort in pregnancy and postpartum? Dr. Clarke breaks it down in her latest blog—what’s going on, why this area works so hard, and other ways to support it.
