Thoracic mobility may not be at the top of your “things to get better at” list, but let me tell you why it should be.

The thoracic spine, aka the mid-back, plays a role in essentially every functional movement necessary in CrossFit, Olympic weightlifting, and general exercise.

Lack of mobility in this area could be heavily affecting your ability to get into a good overhead position, and can even contribute to shoulder and low back injuries when not addressed.

If you think about it, your cervical spine is constantly moving with head movement, while your lumbar spine stays mobile as you walk, run, squat, or move your lower extremities at all. This leaves the thoracic spine both literally and figuratively, stuck in the middle.

Without intentionally working to mobilize your mid back, it’s almost impossible to keep it functioning optimally for the stress necessary in overhead lifting.

Starting with some global spinal end-range flexion and extension is a smart move, such as with the “cat camel” stretch. This allows the three sections of your spine to work together, in synergy, to move through its full range.

Next, doing some open books and/or quadruped elbow to opposite knee rotations incorporates thoracic rotation into the mix. This movement opens up the chest, improving tightness, breathing, and pain in surrounding joints.

For thoracic extension I recommend some standing or seated extensions focusing on holding the lumbar and cervical spines stable. This motion is vital to any optimal overhead and front rack position.

Finally, let’s end with a loaded exercise that stresses the low back prior to adding velocity and power such as with Olympic lifting. My favorite is some thoracic extension over a box or bench, using a dowel for combined shoulder external rotation.

For explanations and demonstrations of this whole thoracic mobility series, check out the video below!

Is pain holding you back from performing these exercises or lifting overhead? We would love to assist you in getting back to lifting and mobility work pain-free. Reach out to Mission Move Physical therapy by calling or texting 678-400-0300, or visit www.missionmovept.com.

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