Thoracic Spine Mobility Drills

Key Points

• SEATED THORACIC ROTATION:
• Sit on a bench, knees close together, hands to the side of the head, rotate to the right
• Maintain a perfect spine, avoid leaning forward for false rotation
• Perform 3 rotations with deep breaths in between, increasing rotation with each breath
• THREAD THE NEEDLE:
• Set up in a 90-90 position, right arm posted up, left hand threads through
• Maintain a tall position, avoid leaning
• Perform 1 to 2 sets, 8 to 10 repetitions, ensuring full reset between reps
• OPEN BOOK:
• Lie on the side, use a foam roller for the top leg, arms out together, open up
• Maintain a straight line, shoulder stacked on top of the other
• Push into the foam roller with the top leg to stabilize the lumbar spine
• Perform 1 to 2 sets, 10 repetitions each side
• HALF KNEELING OPEN BOOK:
• Set up in a half kneeling position, outside leg up, hands up, open up
• Keep the knee forward, avoid falling to the side
• Perform 10 repetitions, 1 to 2 sets, adjust based on tightness
• Additional variations include "washing the wall" and "around the world.”
• AROUND THE WORLD:
• Change legs, hands to the ears, make a big circle around
• Perform 1 to 2 sets, 10 repetitions each
• Emphasize breathing throughout the exercise
• Breathing is essential to properly perform and benefit from these exercises
• Consistency in performing these exercises will significantly improve thoracic mobility and overall athletic performance