Thoracic spine Mobility

Horizontal Loading

These exercises will aid in increasing space and mobility in the thoracic spine. Our goal here is to not only increase space but to reeducate the nervous system on optimal shoulder girdle and spine mechanics.

Thoracic and Lumbar Spine foam roller mobilization
reps 1-3 e' restricted segment
Set Reps
1 1-3 e' restricted segment
UMT
Feldenkrais Shoulder / Spine Integrator
reps 10-20 each side
SMUR exercise for the shoulder / spine complex. Great mobility exercise for facilitating facet joint and global shoulder girdle articulation. *You should use as little effort as possible; our goal is for the thoracic and cervical spine to segmentally rotate while the scapulae (shoulder blade) glides over the rib cage allowing for optimal spine rotation coupled with adduction of the scapulae toward the spine. *Perform 10-20 reps, progressively rotating the spine until maximal ROM is obtained. Our goal is for the elbow / upper arm to eventually reach the floor.
Set Reps
1 10-20 each side
UMT
Prone T-Spine Rotation
reps 3-5 e' side
Tempo controlled
Set Reps Tempo
1 3-5 e' side Controlled
ULT
TRX Passive Extension
reps 4
Hold full exhalation
Set Reps Hold
1 4 Full exhalation h:m:s
ULT
Spinal pump March w/ Shoulder Girdle dynamic warm up
time 1 min.
Tempo controlled
Set Time Tempo
1 1 min. h:m:s Controlled