#Thoracic Mobility

90% the “thoracic mobility” exercises you see on social media aren’t actually that great for their intended purpose. That’s probably when when you try them, something feels “stuck”, or they’re quite challenging. Also, in many of those “thoracic mobility” exercises, their upper back is so stuck that when they rotate, they think they’re moving through their upper back when in reality it’s other segments of the spine (lower back and neck) making up for most of it. It’s okay to train thoracic extension - that’s important. But the problem is that seems to be all people train. You may be surprised to see how much better you feel if you actually stack that part of your spine better. #mobility #mobilitytraining #mobilityaid #mobilityexercise #mobilityroutine #thoracicmobility #flexibility #flexibilitycoach #flexibilitytraining #flexibilitytips

👉 Your thoracic spine controls how well you rotate, stay upright, and transfer force. When it’s stiff, the shoulder and low back usually pay the price. Better T-spine motion = cleaner rotation, less stress, and more usable power. Simple work, big return. #tspinemobility #mobilitywork #athletedevelopment #sportsperformance

Time for some thoracic spine mobility! Admittedly, this is an area I have struggled in. Especially if you have a desk job or remained in one position for long durations, it’s so so important to wake that spine up and move it in all of the ways it’s intended. Wishing you all healthy spines and happy lifts! #mobility #thoracicmobility #spinemobility #mobilityexercises #spinehealth #mobilitywork #spinalmobility #healthybodyhealthymind

Thoracic spine stiffness can impact your overhead lifts and contribute to low back, neck, and shoulder pain.⁠ ⁠ If your upper back is stiff, here are five greater exercises that work mobility, owning your mobility, and building upper back strength.⁠ ⁠ Want help improving your mobility? Comment “checklist” below for free access to our Ultimate Mobility Checklist!⁠

If you could only focus on one body part to mobilize, I would say your thoracic spine and here’s why ⬇️⬇️⬇️ The thoracic spine is built for rotation, flexion, and extension. It has a potential for lots of mobility, however due to our poor postures and spending most of our time in flexion🚶‍♀️, it can become rigid and excessivley kyphotic (flexed). Losing mobility and active control of motion in the mid back is necessary because of the interdependent relationship it has with the cervical and lumbar spine. Without it, the nervous system depends heavily on the upper and lower spine to make up for that motion. We also need adequate thoracic mobility in order to move our shoulder optimally. If we do not have enough mobility, more strain is then placed on the shoulder and will adapt compensatory motions that can increase pressure or strain on soft tissue in this region and can increase the chance of injury over time ⏰ Each thoracic segment is also a connection point for the ribs. Normal expansion of the ribcage while we breathe requires adequate thoracic extension. 🩻 When we take a large inhale, the thoracic spine extends, allowing the ribs to create more space for the lungs to expand - the larger the expansion = the more volume of air your lungs can hold. Also important for regulation of the parasympathetic nervous system, aka your rest and digest 😴 system, that allows you to decrease your stress and relax your cardiovascular system. Adequate t spine extension is also helpful in optimizing efficiency of movements like a squat. Lack t spine extension, your center of mass shifts forward and alters the biomechanics of the entire exercise. Low back kicks on to extend, you throw your head back and squat it out. You can totally get it done but it could definitely be more efficient! I could go on forever about this one…. But basically just practice some thoracic spine mobility exercises, breathe deep and strengthen the surrounding musculature to hold it there. That’s it! 💥 • • • • • #thoracicspine #spinemobility #thoracicspineexercise #midbackpain #midbackpainrelief #spinepain #posture #posturecorrection #mobilityprogram #mobility

✨Thoracic Mobility Exercises: PT Approved 👏🏻✨ • • • Unlock your upper back and move better ✨ A few of my go-to thoracic mobility drills to help improve posture, overhead movement, and reduce that stiff “desk back” feeling: • Overhead side bending • Quadruped thoracic rotation with band • Thoracic extension over foam roller • Prayer stretch Adding these into your routine can help improve spinal mobility, shoulder range of motion, and overall movement quality. Save this for your next upper body or mobility session #physicaltherapy #physicaltherapist #pt #doctorofphysicaltherapy #thoracicmobility

Thoracic Stiffness = Pain Between The Shoulder Blades 🤔 Most people complain of pain between the scapulas, which is usually caused by tension created by the muscles that control the position of the scapula. Let us break it down: RHOMBOID MAJOR - MINOR: These two muscles, famous for being a major cause of upper back pain withhold their reputation. You may have dysfunction in these muscles, due to poor posture - more specifically rounded shoulders, where the GH joint protracts and medially rotates and the scapula follows into lateral and upward rotation - the scapula moves away from the spine and follows the position clavicle which protracts and elevates also. So, the rhomboids, which attach onto the C7 - T4 (sometimes T5) are put in an abnormal position, asked to work constantly - pulling the spine along with them and creating that nasty sensation in the superior portion of the thoracic spine. You are probably feeling that right now as your are reading this? THORACIC MOBILITY - I very commonly treat thoracic pain and soft tissue is a great way to alleviate tension from that area. But what to do when you don’t have me around? Besides the scapula mobility exercises, which I have already posted a video of (if you don’t remember, scroll down - its the one where you see my massive shoulder blades dance) you can also go into these basic thoracic mobility movements, where you are essentially trying to move from extension and flexion (rotation can be done as well via the back stretch that I have also posted) using the band as external tension. The band is allowing your shoulder blades to assume a good position and you may even get a few crack out of your T-spine. ANATOMICAL BREATHING - I know that this term can have a few meanings and people have different understandings of it. For this specific exercise, it means that the breathing is following the anatomical movements of the body. #breathingexercises #breathing #breathingtechniques #breathingtreatment #thoracicmobility #thoracic #thorax #cavity #diaphragm

➖THORACIC MOBILITY ➖ 💥 Featured are a series of thoracic mobility movements working through various planes of motion 🔑 Your thoracic spine plays a huge role in overall movement quality—especially in athletes. Whether you’re throwing, sprinting, lifting, or rotating through a swing, proper thoracic mobility allows for smoother mechanics, better posture, and reduced strain on the neck, shoulders, and lower back. 💡 Tightness in this area is one of the most common compensations we see—leading to overuse injuries and poor force transfer through the chain. Improving thoracic extension and rotation isn’t just about “feeling looser”—it’s about enhancing your ability to breathe, brace, and move efficiently under load. 🔹 At Movement Lab, we assess and train thoracic mobility through controlled segmental movement, loaded rotation, and breath-driven drills. It’s one of the most overlooked pieces in long-term performance and recovery. 💪 The ability to actively move through full range of motion can largely impact how we both feel and perform in daily life, training in the gym or in sport. ⚡️ In regards in mitigating the occurrence of injury - if we are able to control & work through greater ROM - we are going to be more resilient when an un-wanted force in sport places out body in these positions - as we will be able to greater withstand our joints/musculature being taken to these end-ranges quickly compared to the individual who has very limited mobility through all planes & if taken in a reactive manner to this end-range from a hit - that individual is going to be more susceptible to injury from their joints not being accustomed to hitting un-wanted end-ranges. 📲 Mobility Program: @trainheroic [Link in bio] ▪️Shorts/Shirt/Hat: @nobull #NOBULL #IAMNOBULL 👟 Shoes: @nunorm.shoes [DC: DRZACH] ▫️Bands: @peaklabs__ [DC: DrColls]

Why do you need Thoracic Mobility? - 👉🏼Improved Posture and Alignment: Thoracic mobility helps maintain an upright posture, reducing the risk of back and neck pain caused by poor alignment. Enhanced mobility in this area allows for better structural integrity of the spine - 👉🏼Enhanced Breathing Efficiency: The thoracic spine’s flexibility directly impacts rib cage expansion. Improved thoracic mobility can enhance respiratory function by allowing more efficient and fuller breaths, benefiting overall oxygen intake and endurance - 👉🏼Increased Athletic Performance: Greater thoracic mobility enables better movement patterns, crucial for various athletic activities. It allows for more effective rotational movements in sports, enhancing performance and reducing the risk of injury by promoting a full range of motion. - - - #mobility #thoracicmobility #spinemobility #backflexibility #mobilityexercises #mobilitytraining #injuryprevention #flexibility #flexibilitytraining #fitness #bodyweightworkout

You probably know by now my feelings about thoracic mobility… . But did you know this one is my all time favorite? Feels amazing, hits all the angles, fantastic for mobilizing the upper back — which we ALL NEED to do more of. I’ve said it a million times and I can’t say it enough, this area of the body, the thoracic spine, is your key to success! Keep this area mobile!! . I do this one kneeling, but you can also do it standing. Just scroll my page for the other option. You don’t need to go as far into the range as I do. But notice how one side is tighter than the other😅 very common. Check yourself to see which rotation is tighter for you. . #thoracicmobility #backpain #mobilitystick