THORACIC MOBILITY
THORACIC ROLLING
A brilliant way to start off your training session! Rolling the thoracic area will help to release a bit of tension and if you get this movement right, you can begin to mobilise the mid spine. This area is so important for effective squatting and overhead movements. If the thoracic is too restricted, it reduces shoulder range of motion. Likewise poor thoracic mobility can lead to bad form when squatting. When the mid back is stiff, even more is required of the hips and glutes to achieve depth without buttwink or imbalances (rocking forwards). As suggested in the video, make sure you focus this rolling on the mid to upper back, not hyperextension of the lumbar.
SUGGESTED REPS: 1min of rolling at a time
KNEELING REACH
This is a lovely beginner’s exercise and a super easy test of your thoracic mobility. On your knees (or standing if you prefer), hold your arms out in front with hands together. Keeping arms at shoulder height, reach one arm behind as far as possible whilst the arm in front retains its position. If you can’t achieve one arm pointing right back whilst the other hand remains in front of your sternum, you may need to work on your thoracic mobility, so get involved with some of the following exercises!
SUGGESTED REPS: 10 reaches each side
DIAGONAL REACH
A more advanced version of the kneeling reach, aim to keep your bum down on your heels throughout. Once you’ve mastered the kneeling reach and feel you can achieve full range of motion, move onto this exercise. When you bring the leading hand under your torso really reach through on each rep.
SUGGESTED REPS: 10 each side for 3 sets
TWISTS AND SIDE BEND
This is a great mobility drill that should form part of your training routine, especially when you’re doing overhead training, olympic lifting or squat workouts regularly. The key thing here is keeping your bum on the seat as you go through the twisting and bending. You can really feel this hitting the mid back! This is also a great one to perform regularly if you spend a lot of time sitting at a desk throughout the day. It helps by retracting the shoulders and keeping the back mobile, reducing the likelihood of hunching over and back ache.
SUGGESTED REPS: 3 rotations each rep, increasing range, on each side. Perform both sides 5 times.
PRAYER STRETCH
Brilliant movement that increases range of motion in the lats and thoracic spine. Keep your feet down and aim to push your armpits into the ground each rep. Take 3 deep breaths at the lowest point and try and to relax into every rep. This will get more and more comfortable as you progress.
SUGGESTED REPS: 10 reps with a breath and hold each time, don’t rush!
