Thoracic mobility exercises influence your posture and also help with breathing more deeply. Immobility in this area can cause pain and stiffness in the lower back or neck and a reduced range of motion.
The thoracic spine refers to the part of your middle back that stretches from T1 to T12. This portion is where stiffness is common because it is not used in daily activities. However, immobility in this region stresses your shoulder joint and lower back. Thoracic mobility exercises are also important for weightlifters to increase safety and lift overhead with a fuller range of motion.
You can easily enhance thoracic mobility at home or the gym with specific exercises. Some of the best exercises include the foam roller thoracic extension, thoracic rotation, thoracic windmills, twisting bear, and child’s pose. Let’s find out how to perform these exercises for better posture and spine health.
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Best Thoracic Mobility Exercises
1. Foam Roller Thoracic Extension
A foam roller is a great tool for increasing thoracic mobility. It is also easily available online and offline. So, grab your foam roller and find some space where you can stretch. Then, follow these steps for a full foam roller thoracic extension.
- Place the foam roller on the floor and lie on it with your face up. It should be positioned at your mid-back.
- Bend your knees and cross your arms on your chest.
- Rolle your upper body along the foam roller, focusing on the middle to lower back area. This will target muscles present in these parts.
- Repeat for at least 15 to 20 times.
2. Thoracic Rotation
Thoracic rotation can be done in two ways. You can do it while lying on your knees on the ground and in a deep squat position. Both these variations are explained below.
1) Thoracic Rotation with Knees on the Floor
- Get on the ground, sit on your shins, and place your forearms on the floor.
- Place one hand behind your head and rotate your chest in the direction away from the ground.
- While rotating, turn your head in the direction of where your arm is going.
- Return to the beginning position and repeat the drill at least ten times on both sides.
2) Deep Squat Thoracic Rotation
- Stand with your feet hip-width apart and descend into a squat position.
- Keep your stability by grabbing the bottoms of your toes with your hands.
- Reach one of the arms up while the thumb is pointed behind you. The movement creates a half-Y position.
- Return the arm to the beginning position and repeat the same with the left other arm.
- Repeat for a specific number of reps.
3. Cat-Cow
Cat-cow is one of the core movements in yoga and is great for increasing thoracic mobility. Follow along the sequence below to perform the movement.
- Lie on all fours, with your shoulders, knees, and hips in a straight line.
- Exhale and push your hands onto the floor. As you do this, curve your middle back up to the ceiling.
- Inhale to the starting position. Continue with the movement, letting your chin lift upwards. Try lifting your chest up to the ceiling.
- Repeat for at least five times.
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4. Thoracic Windmills
Thoracic windmills can be performed with and without an equipment like kettlebell. Both the variations are explained below.
1) Thoracic Windmill on the Floor (Without Equipment)
- Lie on your side and cross one leg over the other.
- Support the leg on the top with a foam roller or a yoga block.
- Stretch both arms in front of you.
- Sweep one arm over your head in the direction of your back. Don’t let your leg come off the yoga block or foam roller.
- Return to the starting position to complete one repetition.
2) Thoracic Windmill with Kettlebell
- Stand with your feet wider than hip-width.
- Take a kettlebell in one of your arms and press it overhead. Ensure that the arm with which you are pressing the kettlebell is straight overhead.
- Shift your weight to the other side and descend by lowering your other arm along the inside of the other leg.
- Return to the standing position and repeat the movement at least ten times on each side.
5. Twisting Bear
This movement forces you to use the muscles and joints that aren’t utilized in daily activity. It’s an excellent exercise that improves thoracic spine mobility. Follow the steps below to perform a twisting bear.
- Start in a quadruple position on the floor with your hands and knees shoulder-width apart.
- Thread one arm across the body as you lean on the same side shoulder down onto the floor.
- Twist your spine and try placing the back of the shoulder on the floor.
- Place the rear deltoid and the shoulder blade on the floor while reaching the lower arm out to the side with the palm facing up.
- Now, take the top arm and reach it overhead.
- Try lengthening the spine and reaching as far as you can. As you do this, push the back of your lower arm into the floor to increase rotational force.
- Hold this rotation for a few seconds and return to the starting position.
6. Child’s Pose With a Foam Roller or an Exercise Ball
- A child’s pose with a medicine ball or foam roller helps with opening up your chest. Here’s how to perform the movement.
- Kneel on the floor and sit back on your heels. Open the knees wider than your knees and place both of your hands on the foam roller/medicine ball.
- Roll the hands forward till you come into a child’s pose. Try bringing your chest closer to the knees.
- Remain in this position for about 10 seconds.
- Now, roll the foam roller to the right to open your chest on this side. As you do this, look under your right arm.
- Return to the center and perform the twist for the other side.
- Repeat this sequence five times.
7. Band Pull Apart
This movement is particularly suitable for heavy lifters. We recommend doing it as part of your warmup at the gym. You can also do it at home if you have an exercise band. Follow the steps below.
- Stand straight with a slight bend in your knees.
- Grab the band overhead and place your hands below shoulder level.
- Now, pull the band apart and stop when it touches your chest.
- Hold this position for half a second and return to the beginning potion.
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Final Words
Whether you are a fitness enthusiast or someone experiencing lower back pain, performing thoracic mobility exercises can significantly improve your well-being. Make them a part of your daily routine to experience a positive change. It is also important to perform the exercises in proper form. Don’t force yourself into the stretch when you first begin doing them. You’ll be able to perform deeper movements when you start practicing them daily. Consult a fitness professional if you experience discomfort during any movements.
