Thoracic Mobility Exercises: Welcome to Thoracic Park

Why we like it: Want to find an easy and effective thoracic mobility exercise? Look no further than the foam roller thoracic extension. All you need is a foam roller, a little bit of room, and a few moments to mobilize.

How to do it:

1. Lie face up with a foam roller positioned at your mid-back, knees bent, and feet flat on the floor.
2. Cross your arms on your chest or place your hands behind your head to cradle your neck.
3. Gently roll your upper body along the foam roller targeting your mid-to-lower back muscles with control.
4. Repeat for the desired sets and reps or duration.

Expert tip: Sneak in foam rolling your t-spine to loosen up the upper back before performing extensions.

RELATED: Hyperextension Exercise

Why we like it: The cat-cow pose is an easy movement for improving mobility in your spine. In extension (think of pulling your chest to the floor), you’ll focus on the cow portion of this movement. In flexion (think of pushing your upper back to the ceiling), you’ll focus on the cat portion. 

This exercise also helps lower back (lumbar spine) and neck (cervical spine) mobility, creating an easy-to-do movement that can be performed anywhere, at any time. Plus, working out of a quadruped position improves core stability!

How to do it:

1. Place your hands under your shoulders and your knees under your hips.
2. Inhale deeply, then exhale and push your upper back towards the ceiling while pulling your hips to your abs. This is the cat pose.
3. Inhale deeply while lifting your chest and head, and lower your abs and rib cage to the floor. This is the cow pose.
4. Repeat for the desired sets and reps or duration.

Expert tip: Slow and controlled is the name of the game here. Let rhythm be your friend as you move through the cat-cow pose.

RELATED: Bodyweight Back Exercises

Why we like it: Thread the needle is an easy exercise to incorporate thoracic rotation into your routine. This exercise improves thoracic mobility and targets the shoulders, lats, rhomboids, rotator cuff, traps, and serratus anterior. Perform it with control to feel your thoracic spine muscles lengthen. 

How to do it:

1. Place your hands under your shoulders and your knees under your hips.
2. Take your right arm and reach under and across your torso, rotating until the right shoulder reaches the floor. You should feel a nice shoulder, tricep, lat, and upper back stretch.
3. Slowly rotate back to the starting position. 
4. Repeat on the opposite side by taking your left arm and reaching under and across your torso, rotating until the left shoulder reaches the floor.
5. Repeat for the desired sets and reps or duration.

Expert tip: Perform multiple sets and reps with shorter holds if you include the thread the needle in your warm-up. Perform longer holds using fewer reps if you use the thread the needle in a cooldown. For a recovery day mobility session, switch it up!

RELATED: Best Warm-Up Exercises

Why we like it: You probably know the benefits of deep squats. To save time during your warm-up, try adding the deep squat with thoracic reach to improve ankle, hip, thoracic spine, and shoulder mobility. It’s an efficient exercise for multiple gains.

How to do it:

1. Position your feet hip-width apart.
2. Slowly descend into a balanced squat and hold this position.
3. Grab the bottoms of your toes with both hands to anchor the body.
4. Reach your right arm up, keeping the thumb pointed back behind you and your arm straight, creating a half “Y.”
5. Return your right arm to the starting position.
6. Reach your left arm up, keeping the thumb pointed back behind you and your arm straight, creating a half “Y.”
7. Return your left arm to the starting position.
8. Repeat for the desired sets and reps or hold time.

Expert tip: Keep your eyes glued to the reaching hand to enhance your thoracic rotation.

Why we like it: The downward dog stretch mobilizes and activates your upper back, forearms, calves, and shoulders, engaging the thoracic spine muscles. Try long holds or sets of 8 to 10 reps with shorter holds to prepare for your push pull workout.

How to do it:

1. Start in a pushup position—hands directly under your shoulders and your back flat.
2. Push your chest up and then back toward your knees.
3. Hold for a breath or two, feeling your arms reaching through the floor.
4. Feel your arms and upper back muscles squeeze as you hold the stretch.
5. Return to the starting position.
6. Repeat for the desired sets and reps or duration.

Why we like it: A side plank enhances t-spine strength by engaging your core, shoulders, and upper back to resist spine bending. For an extra challenge, try placing one of the best dumbbells on your obliques for added resistance. 

How to do it:

1. Begin the movement on your right side by placing your right elbow underneath your right shoulder.
2. Lift your hips until your body is in a straight line.
3. Squeeze your upper back and brace your abs. Hold for time. Slowly lower yourself back down to the floor.
4. Switch to the left side of your body and repeat the same steps.
5. Repeat for the desired sets and reps or hold time.

Pro tip: Here’s a cue I use: push the top pant pocket to the ceiling to help hold a strong side plank.

Why we like it: The kettlebell windmill helps develop t-spine and shoulder stability while building strong obliques as you brace your core. Use it as a prep for overhead workouts or an ab circuit accessory exercise. And if you need the required equipment, consider picking up one of our recommendations for the best kettlebells. 

How to do it:

1. Stand with your feet slightly wider than the hip-width apart and press a kettlebell overhead using your right arm.
2. Keeping your right arm straight, shift your weight onto your left side and slowly descend by lowering your left arm along the inside of your left leg with your palm facing up. Focus on keeping contact with your hand and leg.
3. Slowly stand back up to the starting position.
4. Repeat for the desired sets and reps or hold time, then switch to the left side.

Expert tip: Always keep your eyes focused on the kettlebell to improve your balance and control during each repetition.