Enhance Your Performance: Master Thoracic Mobility
Unlocking thoracic mobility is essential for improving movements like muscle ups and pull ups.
A flexible thoracic spine ensures proper scapular movement, leading to enhanced shoulder stability, reduced injury risk, and a significant boost in overall performance.
Why Focus on Thoracic Mobility?
Your thoracic spine—the upper and mid-back region—plays a crucial role in shoulder mechanics.
Adequate mobility here allows your scapulae (shoulder blades) to move freely, ensuring efficient muscle activation during upper body exercises.
Limited thoracic mobility can lead to compensations elsewhere, increasing the risk of injury.
Top Thoracic Mobility Exercises
Integrate these two effective exercises into your routine to enhance thoracic mobility:
1. Side Plank with Thoracic Rotation
This exercise combines core strengthening with thoracic rotation, engaging shoulders, obliques, and the thoracic spine.
How to Perform:
• Start in a side plank position, supporting your body on one elbow, with hips lifted and body in a straight line.
• Place your top hand behind your head.
• Rotate your upper torso, bringing your top elbow toward the floor beneath you, then return to the starting position.
• Repeat for 10-12 reps on each side.
Benefits:
• Enhances lateral core stability.
• Improves shoulder mobility and stability.
• Promotes better posture and reduces lower back pain risk.
2. Tabletop Thoracic Rotation with Reach-Through
This movement targets the thoracic spine, shoulders, and core, promoting rotational mobility and stability.
How to Perform:
• Begin on all fours in a tabletop position, hands under shoulders, knees under hips.
• Place one hand behind your head.
• Rotate your upper body, bringing your elbow toward the opposite arm, then reach your elbow toward the ceiling, following your hand with your eyes.
• Perform 10-12 reps on each side.
Benefits:
• Increases thoracic spine mobility.
• Engages shoulders and core muscles.
• Enhances posture and reduces upper back stiffness.
Incorporating These Exercises
Consistency is key.
Add these movements to your routine 3-4 times per week:
• Warm-Ups: Perform 1-2 sets of each exercise to prepare your body for activity.
• Strength/Skill Work Superset: Pair these exercises with your main lifts to activate stabilizing muscles.
• Cooldowns: Finish your session by incorporating these movements to promote flexibility and recovery.
Learn More Here
For a comprehensive demonstration, check out my thoracic mobility movement demo video on my YouTube channel:
1. Side Plank with Thoracic Rotation
2. Tabletop Thoracic Rotation with Reach-Through
By dedicating a few minutes to these exercises, you’re investing in a more mobile, stable, and resilient upper body.
Embrace the journey to enhanced performance and well-being!
Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life
Are you ready to make longevity and your quality of life a priority, but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
- Customized Programming: I design a training plan tailored to your current abilities and goals.
- Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
- Movement Demonstrations: Access videos that break down each progression step-by-step.
- Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
