Many of us will find ourselves sitting on our computer, our phone, or the couch for sometimes hours on end throughout the day. While these are not bad positions for us to be in, sitting in these positions for long periods of time can result in stiffness or immobility in the thoracic spine (the area of the spine that makes up the mid/upper back). This is where thoracic mobility can really make a big difference in our lives.
For fitness enthusiasts and active adults, thoracic mobility is important for lifting weights with proper form and safety, performing full overhead mobility activities like playing volleyball or tennis or even proper breathing techniques. Inadequate thoracic mobility can even start to lead to mid or upper back pain and decreased overall performance.
Incorporating regular thoracic mobility exercises into your routine weekly can help improve or maintain your
If you’re noticing stiffness or pain in the thoracic spine give these moves a try!
Cat Camel Stretch – Thoracic Mobility Focus
The cat camel stretch is probably a movement you’re familiar with, but this variation makes it a little more specific to the thoracic spine. Sitting back onto your heels when performing this movement locks out the lower back, so then you’re able to focus more on just the thoracic spine when performing this move. Slowly move in and out of the stretch starting with arching your back and looking up towards the ceiling, then rounding your neck, back and shoulders looking down towards the floor. Perform 1-2 sets of 8-10 repetitions hold moving through each motion slow and with control
Weighted Thoracic Extension Over Foam Roller
This is one of my favorite exercises to help improve thoracic mobility. Begin by placing your feet on a wall with a foam roller positioned on the thoracic spine. Grab a light to medium weight (10-12 pounds) and position the weight behind your head. Slowly extend over the foam roller, feeling the stretch in your upper back. The dumbbell will help to assist your movement deeper into the stretch. Perform 2 sets of 8-10 reps holding at end range for 5-10 seconds
Thread the Needle Stretch
To perform this movement start in a table top position on your hands and knees. From there begin by threading your right arm through to the left side reaching as far as you can. Then slowly rotate your arm back up and around reaching towards the ceiling. As you rotate your arm up towards the ceiling try to keep your eyes on your thumb. Move in and out of each position 8-10 times before switching to the opposite side. Perform 1-2 sets on each side
Just like improving your overall strength, seeing improvements in mobility takes time. If you want to work on improving your thoracic mobility commit to doing these exercises 3-4 times a week for a minimum of at least 4 weeks. If your goals are more focused on maintaining your current mobility, try adding in these exercises to your current routine 1-2 times a week.
Find these exercises helpful? Want to dive in deeper into creating a custom plan for you to help you reach your movement goals? Schedule a consult call with me here!