I like to start with foam rolling to loosen up the soft tissue of the thoracic spine and reduce and potential spasm or muscle tightness that might limit my joint mobility. Here is a nice demonstration by Jeff Cubos:įirst, I start off with simple foam rolling of the thoracic spine. Thoracic Spine Mobility Exercises for Rotation in the Seated PositionĪ simple thoracic mobility drill for rotation can be performed in the seated position. Here are a couple of examples of good thoracic spine mobility exercises to enhance rotation. Thoracic Spine Mobility Exercises for RotationĪfter we work on thoracic spine extension, we can also focus on thoracic spine rotation mobility.
This is another great option for many people, though may be challenging for someone with tight lats, shoulder issues, or really large restrictions in thoracic mobility. Thoracic Spine Mobility Exercise for Extension Against a WallĪnother nice drill that emphasizes thoracic extension can be performed against a wall. The tennis balls are positioned at various spine segments. Nice simple exercise that works on addressing the lack of thoracic spine exercise. In this video, Michael Boyle shows us how he uses two tennis balls to act as a pivot to thoracic extension: Here is a nice example of a simple extension mobilization for the thoracic spine. Thoracic Spine Mobility Exercise for Extension Using Tennis Balls We should start with thoracic spine mobility exercises that work on increasing thoracic spine extension. Thoracic Spine Mobility Exercises for Extension This is critical and the easiest way to turn a nice corrective exercise for the thoracic spine into a mobility drill for the lumbar spine that feeds into the person’s deficiencies. Mobility must come from the thoracic spine and NOT the lumbar spine Regardless of which thoracic mobility exercise you chose, there is one major goal that MUST be achieved during all of the different mobility drills: I think it is a great place to start when trying to enhance thoracic spine mobility. These are all great example, but at the end I will discuss my preferred technique and a simple thoracic spine mobility exercises that is easy for everyone to perform. Here is a collection of thoracic spine mobility exercises that you can try with your patients and clients.
Many of them are great, but not for everyone. There are many variations of thoracic spine mobility exercises and drills out there on the internet. A key component to reverse posturing is working on thoracic spine mobility. I have talked about this before when discussing my reverse posturing theory and when discussing what may be the best posture stretch that I know. Unfortunately, our daily habits and posture make us all very prone to poor thoracic spine mobility. Poor thoracic mobility can affect the shoulder, neck, low back, and hip very easily. Thoracic spine mobility is an extremely important, and often times overlooked, component to a variety of dysfunctions.
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