If you missed it, go back and check out last week’s post on why thoracic mobility is important and how to self-test for it. Now that you know if you have limitations there or not, what now? There are SO many great drills to improve your mobility in your upper/mid back. We’re gonna go over my go-to drills this week. A nice bonus is that most of these tackle at least one other big thing as well (thoracic strength, shoulder stability, shoulder mobility, etc). To note, in the video from last week, I went over how to turn the test into a mobility drill, and that’s definitely a main go-to, but I decided to do 7 different ones since we already convered it. So, here ya go!

Upper Back Stretch

To note, you can also do the standing as well as with your hands on a bench or a barbell in a rack (with your arms straight) versus having your elbows down. by having the elbows bent, it just creates a little bit more of a challenge and you also can get a tricep stretch if you place your hands on your upper back as I show about halfway through the video. Hinge your hips back, pushing your head through your arms trying to open up your upper back as much as possible. You'll feel a stretch through the upper back as well as in your lats

Open Books

I also love these as just as overall “wind-down” exercise before bed or sometimes even first thing in the morning to get moving a little better.

Start laying on your side (it's hard to tell with my dog in the way, but I have my top knee bent to help stabilize) with your arms out straight in front of you, palms together. Keep the bottom arm on the ground, and open up the other one towards the opposite side, with your eyes following that hand. Move nice and gently. If it feels good, you can hang out into that entering stretch for a bit, and then return back to the start. Start with performing 10 to 20 each side for as many sets as you need to feel some of the tension release

Side plank twist and reach

You can also do with your knees down if you're not able to do a side plank onto your feet just yet. Make sure your elbows directly underneath your shoulder and you have a straight line from your shoulder to your knees/feet. As you twist, try to keep your trunk stable and don't let your hips drop or go up too high

Prone Lift Offs

Doing these with a PVC here (or actually a broomstick) to mimic snatch and overhead squat positioning, but you can also do them with just your arms straight out, no broomstick, or with a closer grip to mimic more of a clean and jerk. Laying stomach down on the ground with your forehead resting on the floor, squeeze your shoulder blades and lift your arms off the ground. To note, your shoulders should not internally rotate or dump forward during this motion. So if you feel your shoulder twist towards the ground, stop. Can also progress these to holding 2.5-5# weight plates (or add them to the center of the broomstick)

Scap Angels

I'm using crossover symmetry bands, but you can also use 2 light pull up bands. You can have them hooked up to two sides of a squat rack, and then cross them when you hold on to them. Alternatively, have them attached to the same rack or stable object and pull them out to your sides. So they should be in a v or x shape from your hands. With your palms facing forward and your elbows staying straight, squeeze your shoulder blades back to bring the bands to your sides. Don't allow your back to arch as you make a snow angel motion with the bands, finishing above your head touching your hands together. Return back down to your sides. as you raise your arms up above your head, also make sure to not allow your shoulders to raise up towards your ears. For this, you will likely use a lighter band. I'm using 7 lb crossover symmetry cables here and it's plenty challenging

Z press

These also fall under drills to improve thoracic strength which we will go over more next time. The fact that they so efficiently work on both mobility and strength at the same time meanss they will probably forever be on my short list of go-to drills.

Sit with your legs out straight as shown. Try to keep your trunk nice and upright without leaning back. You can do one side at a time or both simultaneously. With a weight in hand, Press it straight up overhead, finishing with your arm locked out just behind your ear. Try to keep Your arm close into your head and don't let the weight drift outwards. Your legs should stay flat the whole time and you shouldn't lean back during the press. This position is harder than a standing strict press as it doesn't allow you to use your lower back or your lower body to help. In the second half of the video, I show a variation called bottoms up where you turn the kettlebell upside down. This adds a stability challenge and is really great if you also want to tackle some shoulder stability simultaneously

Squat Ys

Jinx cameo! Ok, I'm demonstrating freestanding, but you can also do this in front of a rig with a thick pull-up band attached to the rig and going around the back of your hips. This would allow you to be more supported in the bottom of your squat and be able to keep your trunk upright if you're limited in mobility/stability.

You'll want light weights, if any, for this. Think maybe 2.5 or 5 lb plates. Staying in that deep squat (Make sure your knees are in line with your toes and not caving in), alternate raising one arm up over your head. Keep the elbow straight the entire time and try not to rock or lean forward.

Alrighty, y’all! Those are my top 7 thoracic mobility drills. Though mobility IS important, strength is also VERY important, so make sure you’re focusing on both, no just one. And if you noticed with these exercises, the majority of them also work on strength! I only mentioned it in the Z press, but it’s also true for many of the others. Next time we’ll go over some of my favorite thoracic strength exercises.

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Hope you’re holding up ok through quarantine! I know a few places are starting to open back up while others are prolonging restrictions through at least the end of May - regardless, stay safe, stay healthy, and continue finding creative ways to move every day!

Much love,

Dr. Megan