Tag Archives: sports bras

Rebound Racer Sports Bra Keeps Ultra Runner Coming Back

I’ve reviewed the Rebound Racer in the past. Years later, it’s still my favourite.

Why? Because everything!

IT FITS: This bra is a great fit for women of many bust sizes. It has a compressive factor but also gives a nice lift and sleekly hides under all my training outfits.  It has great adjustability, and is the best fitting bra that I own; hence I keep going back to it.

kelliebIT’S HANDY: This bra has a velcro hook and eye system at the front. It has enabled me to discretely get changed out of my sweaty run gear in public on many occasions!

It has also been a great option for many of my breast-feeding friends.

IT’S COLOURFUL: This bra continually comes out in different colours. I have black for the days when I just want to stick with my “sooo Melbourne” chic. And my latest fave is the Race Pink when I feel like being loud!

TIP: I won’t lie, for the longer races (50km to 160km) wearing ANY bra, I will still often tape under my breasts to prevent chafe, but for the every day run this bra is perfect when fitted properly.

kelliebccI think it’s important to remember that your sports bras should be replaced every six months. I’m a terrible thrower outer and so occasionally I find myself wearing some of my older ones – this is when they are more likely to chafe. Don’t risk it! Donate these to the UpLift Bra Project for someone in need.

*Note: Just following Kellie writing her blog the Uplift Project contacted She Science to say they are currently placing a hold on collecting bras while they manage a backlog and their storage facility.

Kellie Emmerson She Science head shot 2014


Kellie Emmerson is an Ultra/Trail Runner


  • Occupational Therapist
  • Accredited Level 2 Advanced Recreational Running Coach (UP Coaching)
  • Les Mills Body Pump instructor
  • PhD candidate


  • 3xtime Australian Long Course Trail Running Champion
  • 3xtime Australian representative for World Trail Running Championships
  • 2xtime Sky Running Oceania Champion
  • 5th UTMB 2017


  • She Science
  • 2XU
  • Hoka One One
  • Camelbak
  • VFuel
  • SOS rehydrate
  • Everything’s Connected Osteopathy
  • Nunawading Soft Tissue Therapies
  • Le Bent
  • THIR
  • Active Feet


Moving Comfort favourite Jubralee Sports Bra is back

We are so excited to say the Jubralee – a She Science favourite (and my personal favourite) Sports Bra is back and we are the first retailer in Australia to have access to this stock!

The Jubralee hasn’t been available in Australia for almost two years. Now, under the Brooks label rather than Moving Comfort, it has returned – unchanged.

This Sports Bra is high impact, straight back and wire free. It also happens to be maternity appropriate, with the straps adjusting with Velcro at the front.

IMG_7442I personally use it for yoga and running, including over rocky trail, and I love the soft rib cage band and padded fastener which ensures a chafe free experience. I always feel secure it in it, even when running downhill at speed or skipping during a boxing session.

It has a seam free moulded cup on the interior providing a smooth feel and encapsulation and the interior front yoke limits vertical breast movement. The Jubralee is light weight, moisture wicking and thin enough for Summer temperatures but its double layer of fabric provides enough coverage for ‘’high beam’’ modesty.

It has the look of a crop, the compression and encapsulating support of a high impact Sports Bra, great coverage to reduce vertical escape and is comfortable and easy to get on and off – no matter how sweaty you’ve gotten. It also dries easily overnight.

350042_383_mf_Jubralee_preview.jpeg_clipped_rev_1As someone who has experienced some neck and shoulder tension I struggle with racerback bras. I also experience Exercise Induced Breast Discomfort – but not with the Jubralee. I love the wide straps of this bra, and always feel as if I’m secure while barely noticing I’m wearing a bra. My breasts frequently fluctuate in cup size and having the front adjusting Velcro system allows me to accommodate for this. These are the reasons  I keep coming back to this bra again and again.

The Jubralee is now available in 10-16 D-F Cups and 18 D-E Cups. It is not currently available in 20-22 D and DD Cups but it is possible these sizes may become available in the coming Winter Season.

I highly recommend you try it out with our motion analysis system next time you’re in store. While all body and breast shapes and personal preferences differ it just might give your current favourite sports bra a run for its money.

By Angela McLaren

IMG_3705Angela been support crew and store operations at She Science for almost three years. She’s a Personal Trainer, a keen runner and trail runner and has a faithful road bike she loves that doesn’t get quite enough of a workout.

True Endurance Sports Bras Do Exist

After my professional fit by the Team at She Science I discovered the Anita Active Dynamix Star X-back and although I have been tempted and tried other sports bras – this one remains my favourite.

0658_51562Before finding the Dynamix I always got nasty chafing across my back and under my breasts after a triathlon or Ironman event.

Given you start in the water then head on a ride and a run I had thought chafing was just inevitable.

After racing with the Dynamix for the first time I didn’t chafe.

It is awesome. It’s a true endurance sports bra! I also use it for my F45 Training and even on the h ottest Melbourne days whilst training in a stuffy shed I can rely on the Dynamix.

I find it really easy to get into and out of – which is a plus when you have any type of arthritic condition and especially when your body is swollen and sweaty from exercise.

$_1It is also one of the few sports bras that give your breasts shape as well as support! If you are a person that likes to have a flat tight chest whilst exercising then this may not be the bra for you but if this is not a concern then I recommend it.

This shape also allows you to wear it as an everyday bra if you are trying to avoid washing multiple items or packing another bra for your evening workout.

The straps are easily adjustable from the front!

The colours are a combination of subtle and funky! I have both a Peacock and Black one which I find blends well with my tri suit and gym gear.dyn black back

The fabric is soft and breathable and really durable. I have had my bra for over a year now and it still looks like brand new and I would wash it at least three times a week. I also find that this style of fabric allows for quick drying.

The other great thing about this bra is it doesn’t matter if you are a 16D or 12C (available A-G, 10-18) this bra looks great and you are completely supported, giving you the confidence to achieve whatever it is you set out to achieve!

13173804_10153781682415547_845512458671438348_n (002)By Sonia Dunne

Sonia is an accomplished Ironman and Triathlete who has an unstoppable approach to life. She is also a She Science Ambassador. You can follow Sonia @sonia_D2277


All The Comfort, Style and Support a Girl Wants

The first thing you look for in a sports bra, like any other piece of clothing, is comfort. And, the Brooks Rebound Racer provides just that, plus style and support – all things a girl could want out of a bra.

_S1_2762Around six months prior to taking on my She Science ambassador role, I had already purchased a Rebound Racer after being fitted by Ange. I wore it almost every day. Since then, I have adopted three more of the same, just in different colours.

What could possibly be so great about this model that I just keep going back for more? Well, there are several features on the Rebound Racer that, as a teen, I love.

Firstly: the adjustable shoulder straps. The straps have small tabs of velcro neatly tucked away underneath enabling you to, at any point, change your mind and loosen or tighten them to your liking.

350037_690_d1_ZM_clipped_rev_1350037_690_d2_ZM_clipped_rev_1Then there is the adjustable back clip with three different tightness options. This allows for a longer period of use as the fabric may stretch (although, I’ve had my oldest one for over a year and I have yet to feel the need to tighten the clasp). The back clip allows you to be supported and the bra to sit firm around your chest, but without feeling like you are trying really hard to breath during a workout or whilst running errands.

Another well thought out feature of the sports bra is the two layers of fabric. The first layer is to ensure you don’t have any uncomfortable situations that some women may encounter when it becomes cold, with the second thicker layer, which is almost like a bandage, providing the tightness or support you relate to by feeling held in.

And fourth but certainly not final: the colour range. Wearing my Rebound Racer bras every day, I feel like I need some variation in colour. With the choice I have (green, blue, purple and pink), I can turn on my inner fashionista and mix and match with my ”outfit” (9/10 times it is Lycra to go out for a ride).

Images provided by Brooks 

As I mentioned before I am an active teen. I ride bikes, go to school and work in a bike shop. Running from place to place, I need something that will keep me feeling supported and can continue to do so in the various activities I complete on a daily basis. At 16, I have well and truly stepped off the puberty train and developed into a young women. I wear a size 10D and, for my age, I would classify myself as small breasted. But even being a small 16 year old, I still need adequate support to feel comfortable with what I do each day. The Brooks Rebound Racer holds me in just right and enables me to run, jump, ride over logs and do whatever else I desire without fretting about discomfort or lack of support.

By Courtney Snowball

IMG_9009Courtney is a She Science Ambassador and avid Mountain Biker. At just 16 she is competing in the national mountain biking circuit, placing 4thoverall in 2016 and 3rd overall in 2017. This year she has qualified for the UCI Mountain Bike World Championships in September. Follow her on Instagram @courtney_snowball.


A Sports Bra That Has Everything You Want For Sport

Comfort, support, feeling good! Three things you want in a bra when playing sport!

I originally noticed how unsupportive the bra I was wearing was, when on one of my training runs I caught my reflection in a shop window as I ran past. I was horrified! It just so happened that one of my run routes was past the She Science store. Needless to say, seeing that ”bounce” was more than enough motivation for me to get a specialised sports bra fitting.

Wotto Collingwood V Adelaide (003)My in-store experience at She Science was extremely pleasant. I was met with a friendly face and helpful service. Not only was I fitted, I was able to wear test the bra on the treadmill to put it through its paces!

I was fitted for the Brooks* Juno*. From the moment I put this bra on I loved it! In fact, I loved it so much I had to go back and purchase two more.

The Juno is wire free and has smooth seams which means no chaffing and a super comfortable fit. Its high coverage and racer back configuration makes it a supportive, firm fit which really reduces the bounce.

Lou during the AFL Women’s Collingwood versus Adelaide match. Picture: Michael Wilson

The front adjusting straps is a practical addition as straps can be tightened while wearing the bra. One of my team mates has this bra and she has found it to be convenient whilst still breastfeeding her youngest.

I have found the thin foam moulded cups an added bonus for AFL, especially on a cold night at footy training when taking a chest mark!

I used to dread putting my old sports bras on, as I knew I would end up with wire digging in, indent marks from my straps and the bra not actually doing its job.Wotto Devils 2017 (003)

I am so glad I found the Juno as it’s the most comfortable sports bra I have ever worn. Do yourself a favour, as they say ”look good, feel good, play good”!


(*The Brooks Juno was previously under the Moving Comfort brand. Lou was fitted into the *Relaunched 2017 version of the Juno. This bra was updated and re-released in March this year. It is now easier to get on, has moisture wicking moulding in the cup and the fasteners have been updated.)

Lou playing in the VFL for the Eastern Devils. Picture: Russ Canham


LouBy Lou Wotton

Lou is a 2017 Collingwood AFLW player, accomplished Ironman and triathlete. Lou is a She Science Ambassador and you can follow her on Instagram @wotto19.

Running Is All In Your Head! Set Your Mind That You Can

I am not a runner. I have never been a runner.

My body had been trained to run 22 yards and back at pace wearing pads, gloves and carrying a bat. Or, it was trained to take off quickly to chase a ball in 39 degree heat at the height of summer. My body was comfortable with this for over 15 years. From an early age I’ve conditioned my body and my brain that I’m not a runner.

But now I am. I am a runner because my head allowed me to be. Sitting fairly and squarely on each of my shoulders is a logical, practical, passionate, perfectionist brain that makes decisions, sometimes in consultation with other parts of my body, but mostly on its own.

I played team sports at high school and took up club cricket in Year 7; I love feeling part of something bigger where everyone is working together to achieve a goal.

So when the group I do personal training with raved about the runs they’d recently completed and the ones they’d signed up for in the coming months, my imagination was captured and I wanted in.

IMG_3218 (002)It began with the 5kms Run 4 The Kids in 2013. More nervous than when I walk out to bat, I sooked up a treat at the start line admiring all the families running in memory of a loved one. I ran the 5kms without stopping and cried again at the finish line elated to share in the overwhelming sense of achievement with my friends– I had done it!

Since then, I haven’t looked back and have actually enjoyed running and all that comes with it: the training, the early starts, the injuries and the weather.  Mostly I enjoy the group of people I train with. We all come from different walks of life, our fitness levels vary and our availability to run is scattered but we all have the same goal – to run.  The support from this group is incredible, which is needed when I feel like rolling over and going back to sleep – I don’t because I don’t want to let the group down because they rely on me to support them too. Plus, the breakfast and chat afterwards makes it even more enjoyable!

IMG_3747 (003)We’ve run:

  • Run Melbourne
  • Melbourne Marathon 10km
  • Zoo Twilights @ Melbourne Zoo
  • Run the Gap at Halls Gap
  • City 2 Surf in Sydney and;

The furthest I’ve ever run – The Gold Coast Half Marathon in 2015. In the six months leading into the ‘race’, our group was committed to each other and to training. Every Sunday morning at 7.30am we’d hit the streets regardless of weather, emotion or life circumstance. So often I would feel that there was no way I could run up the hill or 10kms let alone 21km, but as the months got colder, the distance got further and upon returning to the car I’d realise we’d just run the furthest I’d ever run. I had a grin from ear-to-ear and may have done a little ‘look what I just achieved!’ dance, much to the amusement of my fellow runners! The weekend at the Gold Coast is the highlight of my running career, I did it and I did it under my goal of 2hrs 30mins – an experience I will never forget nor could have achieved without the support of the friends I ran with and telling myself that I could actually do it.

We all need support, a text message here and there, a Facebook photo of an injury or bib arriving in the mail keeps us all on track at various stages ensuring that we meet our goals. We support each other on the runs too, willing each other along with words of support or rationale just to run to the next tree or street sign. This is what I love about our group.

You can do it too – it’s all about setting your mind to it and there are three key steps:

  1. You have to find what motivates you. For me, it’s being part of a group.

FullSizeRender (003)You must find what makes you run (firstly) and then to keep running, up the hill, to the next kilometre or simply get out of bed and get there on time. I would never have achieved the 8 runs that I have done if it had not been for the fabulous members of our group and for getting clear about what it was that was motivating me.

2. Look good, feel good.

Splurge on those runners, tights, sports bra and socks. You want to get out of bed and know you will be comfortable. I LOVE my Asics Kayano runners, my Brooks Rebound Racer Sports Bra, my 2XU tights, and socks. I love socks! My 2XU and Balega socks are like running on pillows. Splurge – do it! You’ll feel great when you look great.

3. Become an archer – you need to have a target.

I find when I sign up for a run, I am actually motivated to do something about it. So sign up – just do it and then work out how you’re going to hit the bullseye. I get butterflies in my tummy every time I sign up for a run, but overtaking that is the memory of the feeling of crossing the finish line!

Did I set out to be a runner? No, I joined a fitness group to get fit. But I discovered my brain and my body CAN work together to achieve a goal, whatever that might be.

IMG_4793 (002)The perception is that there is a ‘mould’ of runner – skinny, running shorts, singlet, visor and a smooth stride that makes it look easy. I can tell you that this is certainly not the case, you can become a runner – it’s all in your head. Believe you want to do it and you will.


By Tamara Mason

IMG_5792 (002)Launch pic hi resTamara is an avid cricket player who has a passion for encouraging females to play cricket. She’s also now a runner and She Science Ambassador. You can follow Tamara at @masonte007

Overtraining Syndrome – Signs, Symptoms and How To Manage or Avoid It

I suffered with Chronic Fatigue for three years after getting glandular fever in my early twenties. Previous to this I was your typical Type A overachiever- studying a science degree and then Physio Masters full time, working part time, training 15+ hours a week for triathlon and socialising. On top of this I severely restricted my caloric intake in an effort to be lean and fast and through a warped body image. Burning the candle at both ends and feeling invincible as I had lived like this for years and had seemingly unlimited energy- my friends called me “Duracell”!

Then I got glandular fever and fought and fought and refused to fully rest. This reluctance to surrender to what my body was telling me lead to me having Chronic Fatigue Syndrome for years. Each time I started to get a bit better I pushed myself over the edge again. Finally I learnt to respect and listen to my body- I took a big step back from sport and focussed on wellness. Ultimately my body healed through natural therapies, a nourishing diet, rest, mindfulness and following my body’s intuition, but it took a long time and it was a long gradual build up back to training.

I am now back in competitive sport and performing better than ever. I train differently to how I used to and to others around me. I focus on quality sessions and not quantity and I take a lot more rest/recovery than my Type A mind tells me I should. I still slip up and overdo it sometimes, but now I can read my body and quickly correct my mistakes and recover.

Chronic Fatigue Syndrome is very similar to Overtraining Syndrome. It is a horrible hole to go down and can take years to recover. I have written this blog in an effort to help other athletes and overachievers avoid overtraining.

You can still be a great athlete and perform at your peak without jeopardizing your health.

What is Overtraining syndrome?

 Overtraining Syndrome is the result of an imbalance in exertion and recovery, generally over a sustained period of time. It is a maladaptive response to excessive exercise when not matched with appropriate recovery and results in changes to multiple body systems.

A person would be diagnosed with Overtraining Syndrome if they saw a sudden decrease in athletic performance and increase in perceived effort and this does not improve with rest.

What are the symptoms?

 Some or all of the following symptoms may be experienced. Generally the more advanced the Overtraining Syndrome is the more symptoms that will be experienced and the longer the recovery process.350064_419_Juno_LS_F17_001 BRK_F17_Sports_Bras_Spring_Juno_18462_i22778x04A_3u

  • Decreased athletic performance
  • Increased perceived effort and heart rate to previously “easy level” training
  • Ongoing fatigue that doesn’t dissipate with rest
  • Lack of motivation
  • Change in appetite
  • Depression or altered mood
  • Increased and /or unexplained Injuries
  • Increased resting heart rate
  • Decreased accuracy of fine motor skills and/or coordination
  • Hormonal changes
  • Weight changes
  • Increased illness and common colds

What causes it?

Too much stress (physical, emotional and mental) and not enough recovery is the main cause of Overtraining Syndrome.

Other causes are:

  • A rapid or sudden increase in training volume and/or intensity. Or a rapid or sudden increase in life load/stress without a reduction in training.
  • Insufficient sleep and/or recovery.
  • Diet also has a big effect. A poor diet- high in inflammatory foods and low in nutrients will increase stress to the body. Insufficient calories consumed to fuel training and life will leave the body depleted and unable to recover and adapt from training.

 How do I avoid it?

Be careful to look at whole life load rather than just your training load. All aspects of life can contribute to fatigue and stress so these must be considered when building a training program. If you have a high life load then you probably won’t be able to log as many hours of training as peers with less life stressors. This may change over time – for example if you are going through a stressful time then it would be wise to reduce your training load over this time.

  • Start any new training program gradually – ie: start with just one hard session per week and gradually increase as your body adapts.
  • Monitor your tolerance to your training and whole life load. Try to be objective and honest and don’t be influenced by what you think you should be able to do/need to do or what others are doing.
  • Monitor your response to training – if a session suddenly feels a lot harder than it should/usually does then take a few days of rest. If this feeling persists see a medical professional.
  • Take regular rest days and easy weeks. Taking every fourth week as a reduced mileage and easier effort week is common in many training programs.
  • Take at least one easy recovery day after every hard training session. Be honest with yourself about how much recovery your body needs – you may need two or three days to be ready to train hard again.
  • Take easy recovery days/weeks after racing as required. This will vary depending on the length of the race and whether it was performed at maximal effort or for training. The longer the race the more recovery will be needed. Generally three days as a minimum increasing up to several weeks for long endurance races. Again, listen to your body.
  • Consume a healthy, balanced diet that contains adequate carbohydrate, protein and fat to meet your body’s needs for training and life.
  • Reduce foods that increase inflammation and stress in your body such as processed food, refined grains and sugars, fried foods, excess caffeine/stimulants/alcohol, any foods that you have/suspect you have intolerances to.
  • Drink plenty of water and replace electrolytes as needed during hot or long/hard training sessions and races.
  • Reduce emotional stressors in your life where possible.
  • Do something for you regularly that reduces your stress (not a training session!) such as having a massage, doing a yoga class or going to see a movie with a friend._HR21267
  • Participate in regular meditation. More and more evidence is showing that meditation and mindfulness is an effective way to lower stress and increase physical and emotional health. It may also make you more in tune with your body so you are better able to recognise when you need rest or an imbalance in the body that could become an injury. There are great apps and YouTube clips for at home guided meditations.
  • Try to get at least eight hours of sleep per night.
  • Monitor your heart rate. Many athletes monitor their waking resting heart rate. If this increases above their normal they will take rest days or see a medical professional until it returns to their normal.
  • If you begin to see any signs of overtraining reduce your training, particularly the hard sessions and see a medical professional.

Images courtesy of Brooks www.brooksrunning.com.au

By Lauren Starr, Physiotherapist

blog pic vLauren Starr is a physiotherapist and also takes clinical pilates, hydrotherapy and yoga classes. Outside of work she spends her spare time running. She has competed in trail and road events but has currently shifted her focus to athletics. 



Tips For Switching From Road to Mountain Bike

It’s not unusual for Road riders to want to venture into Mountain biking, after all, it is just another form of riding to explore.  However, mountain bike riding is very different and does require quite a different approach to road riding.

wendy bike motion wendy and friends wendy bikeMountain biking is a very friendly, relaxed recreational sport.  It’s not about racing or being first across the finish line, it is about smelling the roses in a non competative environment, spending time with your friends and family, or just getting out in the bush for some fresh air, searching for that ideal single track.

There are some beautiful trails and single tracks in and around Melbourne to explore and practice your “switch”.  Not too far from the city is Lysterfield Park – the perfect place to get on your bike.  There are varying levels of tracks from fire trails and basic green tracks all the way up to black and double black tracks used when they held the Commonwealth games there in 2006.

So here are my 6 basic tips for crossing the line to the dark side and once you’ve tried it you may never go back!

Relax your approach

  • MTB riders are a friendly social group.
  • Take your time to enjoy the scenery and take some selfies
  • Everyone waits for each other, its not always race

Attack Position

  • Learn and perfect your attack position
  • Think level pedals, elbows out, eyes up
  • Use this position as your default for obstacles, corners and everything else

Start with the basics, everyone needs to get their foundations right

  • Go and do a basic skills course
  • Hang out with others that ride regularly and follow their lines
  • Practice, practice, practice 

Pick trails that are to your ability

  • To get better, you need to be confident 
  • You also need to be able to commit to certain obstacles and skills, if you don’t you will fail
  • Gradually build your skills, master one, then move onto another

Pedal all the way

  • Whatever you do, don’t stop pedaling
  • When you go over obstacles, up hills and inclines you need to have traction – no traction and you come to a stop
  • By pedaling, you get stronger 

Look where you want to go

  • MTB riding is all about vision
  • Sight the corner or obstacle and then look beyond it, if you continue to focus on it, that is where you will go.  
  • Keep your vision up and scanning all the time

wendy rearMountain biking can be so much fun.  The more you do, the more you will want to do, so get yourself kitted up in a good pair of baggies and a comfortable jersey to head out onto the trails for a ride to remember!  


By Wendy Snowball, Personal Trainer @spincyclewarrandyte


16111940_693254704185670_467797458_nWendy Snowball is a She Science Ambassador, Personal Trainer, Mountain Biker, Warrandyte MTB Club Secretary and also coaches MTB skills. She races with her daughter Courtney – who is also a She Science Ambassador. You can follow the ladies @spincyclewarrandyte, @courtney_snowball and at spincyclewarrandyte.


From Office to Trail – Brooks Anyday

I don’t know about you, but I am always in a hurry after work to hit the road, trail or track. Even more so now when daylight savings has ended and we are limited with the amount of daylight left to guide the way. So I really hate wasting precious sunlight getting changed once the clock hits 5!

anydayblackfront_clipped_rev_1.jpegI don’t usually like wearing my sports bra to work. But the Anyday bra by Brooks is the perfect everyday bra to serve the purpose of work to workout.

A great soft fit with light padding, giving a nice shape- it looks like a normal bra but it will give you a higher level of support, combining encapsulation and compression.

The bra is quite low cut, and you have the option of wearing the straps in traditional or cross back. This enables a wide range of outfit choices.

This bra does not come in a size 8, but I found that it was a small fit and hence I was able to fit well into a 10.

Overall a great compromise between different functions.


Kellie Marceau Photography

2016 Australian Trail Champion, Kellie Emmerson is a She Science Ambassador and serial ultra-marathon podium finisher.  Kellie professionally works as an Occupational Therapist, Running Coach and Body Pump Instructor. You can follow Kellie on facebook and on Instagram @kelemmo. 




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Thoracic Pain & Large Breasts : How to manage the discomfort


The thoracic spine is the section of spine between your cervical spine (neck) and lumbar spine (lower back). Each vertebrae of the thoracic spine has a rib connected on either side and the upper ribs connect to the sternum at the front of your body.

blog pic y

blog pic x

Due to the attachment of the rib cage to the thoracic spine there is limited movement through the upper back region. Consequently we can often get stiff and sore in the upper back. Sometimes stiffness in the thoracic spine and in the joints between the thoracic vertebrae and ribs can refer pain to other areas such as your sides, front of torso and arms.

Position of the breast on the chest wall:

blog pic d

Muscles of the chest wall:

blog pic e

Muscles of the upper back:

blog pic w

Some factors can increase the risk of getting stiffness and/or pain in the upper back.

Examples include:

  • Poor standing posture
  • Poor sitting posture
  • Lots of time spent sitting
  • Engaging in lots of anterior focused activities and exercises
  • Having a large bust

The weight of a large bust puts increased force on the chest wall and can, amongst other things:

  • Tighten the pectoreal muscles
  • Pull the shoulders forward (which can also lead to various shoulder injuries)
  • Round the top of the thoracic spine (kyphosis)

blog pic f

Some ways to prevent and treat pain and/or stiffness in the upper back:

  • Massage of the chest and shoulders
  • Physiotherapy (which may include mobilisation of the thoracic spine)
  • Spikey ball/tennis ball/cricket ball self-release of pec muscles blog pic jblog pic k
  • Stretches- focused on opening the chest and loosening the thoracic spine
  • Upper back strengthening exercises

  • Improving posture
  • Using a lumbar roll for support when sitting
  • Decreasing time spent sitting or interspersing sitting with regular standing/walking/stretching
  • Modifying activities to decrease load on front of body
  • Getting properly fitted for a good-quality brablog pic u
  • Wearing a good quality, fitted sports bra for exercise

blog pic v

If you are experiencing ongoing upper back or chest pain and these steps do not help please consult a medical professional.


By Lauren Starr, Physiotherapist

Hi, my name is Lauren Starr and I’m a 28 year old physiotherapist. I’ve been working in a busy physiotherapy clinic in Melbourne’s South East for three years now and I love it! As well as assessing and treating people in rooms, I also take clinical pilates, hydrotherapy and yoga classes.

blog pic ablog pic b

Outside of work I spend most of my time running. I have been focussing on athletics recently, but I also compete in trail and road events.

I am lucky enough to have a partner and dog who also love running so we go on lots of running adventures together in our campervan.

In my downtime I enjoy spending time with family and friends, reading and baking.