Open up your upper back and shoulders with this one mobility drill you can do anywhere. It only takes 60 seconds to do a set, and it can help reduce tension in your neck and shoulders while alleviating injury risk.
The thoracic spine is the middle portion of the vertebral column and runs from the cervical spine (your neck) down to the lumbar spine (your low back).
This area of your spine plays a critical role in the stability and support of the upper body and aids in the movements of the ribs and chest.
As a Certified Strength Coach, I prioritize thoracic mobility with my clients in my SMASH Home Workouts because it’s one of the aspects of exercise that helps you stay strong long term.
Benefits Of Upper Body Mobility
Because the thoracic spine (also known as T-spine) is responsible for so much, some of the benefits of keeping good movement in that area are:
- Improved posture
- Less low back and neck pain
- Less injury risk (specifically with the shoulder)
- Being able to move well as you age
The 1-Minute Thoracic Exercise
Wall pulses help open up the chest and gain movement in the shoulders and upper back. Use this exercise 4-5 times per week either before your home workout plan or throughout the day if you’re sitting a lot.
- Stand a foot away from the wall and place your palms flat on the wall at head height.
- Keeping your low back locked in, press your chest toward the floor and sink the heels down.
- Do not arch the low back. Aim to extend the upper back and feel a stretch in the underarms.
- Come back up to the starting position and repeat.
Perform as many repetitions as you can for one minute. Know that doing this exercise from your knees is more intense than standing.
Other Fitness Tips To Help You Get Stronger
- 10 Upper back exercises
- 5 Minute movement workouts
- How to master push ups as a beginner
- How to progress your plank for a strong core
- The ultimate home workout plan
- Glute training for low back stability
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