Thoracic Mobility: Why It Matters for Life and Lifting
The thoracic spine—the upper and mid-back region—is often the least mobile part of the spine. This is partly because of its relationship with the ribs and the smaller vertebral bodies compared to the lumbar spine. While stability here is important, some mobility is necessary for healthy movement, especially if you spend long hours at a desk (shoutout to my fellow desk jockeys and those long PC-shackled days!).
When thoracic mobility is limited, it can affect pressing movements, overhead positioning, and even your front squat. If you’ve ever felt like you just couldn’t get your elbows up in the rack position or that your shoulders were tight in an overhead press, a stiff upper back might be part of the issue.
The good news? You can regain some of that lost mobility with just a few minutes of targeted work over time coupled with some more exposure to those movements. The quick drill in the video below, led by Coach Jess, combines thoracic extension and rotation using a foam roller. The first part works on improving extension, helping with overhead reach and front rack position. The second part uses the foam roller to help isolate thoracic rotation in a more active drill—great for unlocking movement in the spine, shoulders, and even the ribs, which all work together. The foam roller also helps keep the rotation to the spine and mid-upper back relative to the hips and lumbar spine.
Try this drill before training or even on rest days if you’ve been sitting for hours. It’s a simple way to keep your upper back moving well, which pays off in both daily life and your lifts. All you need is a foam roller.
Also, we’re adding new class times soon! Make sure to vote in the survey below to let us know what works best for you. Your input matters! Cast your vote below…
If you missed our last strength focused video for improving bench press, you can find that here.
Interested in learning new ways to maximize your mobility or perhaps some expert hands to help you with any current or ongoing issues? Jess is a very experienced manual therapist and current clients can book your first massage appointment with her at a special first session rate ($110/60min $150/90min). Book here using code MTJESS.
We will be back again soon with more DIY recovery, mobility and massage; but if you have a specific issue or area you would like to see us cover in one of these- as always- let us know. We want to make sure we find topics that help YOU!
February Announcements:
Annadel 5K run is approaching April 6th! We have a small group now forming and will provide you a 1-3X a week run program to follow. Respond to this email with interest.
Make sure you vote for your preferred class times above!