Improve Thoracic Mobility With This Drill

Updated: Jul 3



A lot of us sit at desks, drive wash dishes by hand which means we're hunched over. This is not a good position to be in. Being hunched over is shortening our thoracic mobility which can hinder overhead lifting such as a should press or a handstand.


How do we fix these round shoulders and hunched posture? With a foam roller.


Let's look at a few common mistakes first. When you roll out with the foam roller in the thoracic region a lot of people will put their hands behind their head which is great if you have a weak neck BUT not so great for targeting the thoracic spine region.


What happens when your hands are behind your head is you've retracted your shoulder blades. Now your shoulder blades are like a blockade to your spine. You can't mobilize your spine when you aren't even rolling or reaching it.





What should you do instead?

A solution to mobilizing your thoracic spine is to put your arms straight up in the air and protract your shoulder blades away so that your thoracic spine is now in contact with the foam roller. You want to make your spine the lowest point. You could even cross your arms over your chest.


Another mistake is once you're in that well-rounded position you are just rolling back and forth. Remember from our last blog post about rolling too quickly in 5 Mistakes You're Making When Foam Rolling? Rolling too quickly in this scenario is going to engage your core. We actually don't want this surprisingly.


What should you do instead?


Alright, we've gone through all this work to reach our thoracic spine, we're rounded and rolling out. When you engage your core you're stabilizing your spine, making it stiff and strong. We actually want to relax the core and let our thoracic spine extend since that is the goal; more extension.


Drop your hips, get the abs out and sink back like a couch potato. This is the only time you'll hear that from us most likely, so don't get used to it. Start rolling a little bit back and forth on that tight area. Mobilize it for about a minute or so and try to get more extension. Try to put your arms straight and extended straight up above your head into overhead extension, like if you were doing a handstand.


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© 2020 | Ape Movement | The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments.