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).
How Often Should You Perform The Exercises?
Thoracic spine exercises don’t require heavy weights or even equipment. They’re low-impact and great for beginners.
To improve your thoracic mobility, I’d recommend doing thoracic mobility drills daily.
These exercises can be done on their own or worked into a mini mobility session you can do daily. These are dynamic mobility drills which means you’re moving through the exercises.
Cat Cow1. Come onto all fours with your hands directly under your shoulders.2. Round your upper back toward the ceiling (not just the lower back!).3. Pause, and the press your chest to the floor to extend the upper back.4. Make sure to take care not to perform the movement solely through the lumbar spine.
Weighted Pullovers1. Lay on your back with your knees bent or straight 2. Tuck your ribs down toward your hips and raise your arms straight out from your shoulders.3. Grab a yoga block and slowly bring the arms toward the ground behind your head.4. Take care not to flare your ribs or upper back.5. Bring the arms back up and repeat.
Wall Pulses1. Stand a foot away from the wall and place your palms flat on the wall at head height.2. Keeping your low back locked in, press your chest toward the floor and sink the heels down.3. Do not arch the low back. Aim to extend the upper back and feel a stretch in the underarms.4. Come back up to the starting position and repeat.