The 3 Best Thoracic Mobility Drills

Almost all of us lack mobility in our spines and hips and could greatly benefit from a few simple exercises.  Below I've put together 3 different ways in 3 different positions to gain that mobility throughout our thoracic spine and our hips. You can do all of these with just body weight! I've included options with dumbbells and a steel mace for those looking to enhance the movement even more! 

Try adding a version of each of these to the warm ups in your workout. Do them consistently and you will FEEL and SEE a difference in how you move!

***Things to remember***

• Work both sides evenly.
• Encourage increased mobility by pausing at each end range.
• Sets of 10 or more a side works best.

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Kneeling Thoracic Mobility Drill!
1. Start by kneeling and choose a leg to put in front. 
2. If I choose my L leg in front I will put my R hand behind my head.
3. Reach your elbow down to your foot as far as you can go.
4. As you lift back up sit up tall and extend back as far as you can while you rotate.
5. You have the option of keeping the hand on the head or letting go and reaching back with a straight arm.

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Prone Thoracic Mobility Drill With 3 Variations!
 1. Laying flat on your stomach with hands and feet both at "10 and 2 o'clock."
2. Lift your hand up and reach back as far as you can extend and rotate.
3. Pause there for a moment. (No matter what variation you're doing.)
4. You can alternate sides or do one side at a time.
5. Make sure your feet remain touching the ground even when they rotate!
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If you find any of these to be painful or to advanced you can start with the Can Opener!
1. Pull your knees towards your chest at 90 degrees.
2. Put one arm directly out in front of you and glue it to the ground. (At 3 or 9 o'clock)
3. Keep knees held together.
4. The arm not in front of you will reach back to the "3 or 9 o'clock," pause for second and repeat.

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Lunge Thoracic Mobility Drills!

1. Start by doing a reverse lunge. (Make 2 90 degree angles with your legs with your front foot flat on the ground and the weight on your heel.)
2. If I leave my R leg in front I will reach (extend and rotate) with my R hand going behind my head.
3. Pause there for a moment. (No matter what variation you're doing.)
4. You can alternate sides or do one side at a time.
5. As you lift back up sit up tall and extend back as far as you can while you rotate.