📚 Lets talk about the mid back or thoracic spine for a second.
12 of your 33 vertebrae in between your neck and low back are often stiff and overlooked. Without adequate mobility through this area, compensations can occur over time, increasing risk of injury in other areas of the body. These three thoracic rotation exercises focus on improving mobility in this area.
🎯Simply put the T-Spine is designed for mobility! Flexing forward, twisting, and extending backwards are all important motions of which it is a significant contributor.
🏌️So whether you’re an avid golfer, baseball player, or stuck at a desk all day you need the ability to move through your mid back.
Here are three simple thoracic rotation exercises that focus on rotation of the T-Spine:
Half Kneeling Rotation
Place a ball or foam roller in between the wall and your leg closest to the wall. Stay tall in your half kneel position. Keeping your closest hand pressed against the wall and pressure into the object, slowly rotate away following your hand with your eyes. Exhale at the end of the stretch and return to starting position. Perform 10 reps on each side.
Band Assisted Rotation
Anchor a resistance band around a safe object. Start in a kneeling position and grab the band with the hand furthest away from the object. Move away from the object until you feel tension on the band. Allow the band to pull you into a flexed and rotated position under your other arm. Hold one deep breath and return to center. Perform 10 reps on each side.
Sidelying KB Rotation Press
Grab a 10-20 lb Kettlebell or Dumbbell. Start on your back and safely place the kettlebell into the “arm bar” position. Use same side leg to press you into a side lying position. Flex the hips to 90 degrees and grab the top leg with the other hand to stabilize the low back and pelvis. Keeping the elbow tight to your side, allow the weight to slowly rotate and pull you towards the floor. Exhale at the bottom and rotate back to the side lying position. Perform 10 reps on each side.
