Name: Playbook - Josh Bailey - Thoracic Mobility (Back)
Uploaded: 2021-08-08T18:06:49.391Z
Duration: 30 min
Description: Thoracic Mobility (Back)

Darryl

Gerald Gray 

Your thoracic spine is the middle section of your vertebra between your neck and lower back and composes 12 thoracic vertebra and your rib cage. Thoracic mobility can be thought of the available movement or motion of this region (cervical spine, thoracic spine, lumbar spine) of our body, and is very important for achieving good posture to ensure you don’t get pain from poor posture, and it is also essential for most sporting performances.

Begin on all fours in the tabletop position. Place your knees under your hips and your hands under your shoulders.

Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together.

Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.

Hold this position for a few seconds, then lower back down to the starting position. Raise your left arm and right leg, holding this position for a few seconds.

Return to the starting position. This is one round.

Bird Dog

Quadruped Thoracic Rotation

Stand with your feet shoulder width apart bring your elbows and hands to 90° 

as you twist to your left make sure you pivot your right foot switch sides and repeat for 16 to 20 reps

Standing Rotation

Stand with your feet about shoulder-width apart. Place one hand down on your leg. Reach the other hand up and over. Hold for a second and feel a stretch down your side.

After holding, come back up to standing and place the other hand on your leg and reach the other way to stretch down your other side. Keep alternating sides for 16 to 20 reps.

Standing Side Reaches

Lie facedown on a mat with your legs fully extended behind you and your arms stretched out to either side. Your body should be in the shape of a T.
Rest your chin on the mat and look down so your spine is in a neutral position from your neck to your tailbone.
Lift your right leg from the ground and bend your right knee to a roughly 90-degree angle. Reach your right foot across your left leg and try to touch the ground outside your left leg with your right toes.
Your hips and lower back will rotate as you move, but your chest and shoulders should stay in place.
When you feel a stretch through your right hip flexor, your right glute, and your lower back, stop moving.

Scorpion Stretch

Sit on the ground and stretch your legs out in front of you.
Place your left arm behind you and bring your left leg over the right, placing your left foot on the floor, near your right knee.
Position your right arm over your left knee, with your palm facing outward.
Twist to the left and use your right arm to pull your left knee inward.
Hold this position for 20–30 seconds.
Untwist and repeat on the other side.

Seated Twist Stretch

Begin on your hands and knees in table pose, with a neutral spine. As you inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink.

Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.

Release your head toward the floor — just don’t force your chin to your chest. Most importantly, just relax.

Cat Cow

Get into a pushup position with your arms straight. 

In one movement, lift your right hand and rotate the right side of your body upward, until you're facing sideways and your arms and body form a T. 

Reverse the move, rotating to the left. Make sure to keep your hips raised and your body in a straight line as you rotate.

T Rotations

Lie on the floor, keeping your right leg straight. Bend your left leg and bring it across your body. Hold your knee down toward the floor with your right hand.

Put your left arm down beside you and turn your head to the left.

Tips
Let your tailbone fall toward the floor as you move your chest in the opposite direction to stretch out your lower back. Switch sides.

Do not hold your breath as you perform the exercise; breathe normally instead.

Knee Across the Body

Thoracic Mobility (Back)

Sean

Jonathan

Full Body Mobility

Why do the bottoms of my feet hurt on those reverse Nordics? Maybe I just have weak feet? Great quad stretch btw!

Jordan Carreto

Truly wound too tight. Amazing how routines could look so simple but oh boy! These stretched me to my limits. Range of motion so restricted currently. Wow!

I'm so stiff 
Damn I need stuff like for mobility

Seiji

Dynamic Full Body Mobility

Antwon

Aaron

Full Body Pre-Exhaust

Simple but challenging.  Struggle with the hip flow thrust, modified with hand assistance.  Will keep working on it.

Thoracic Mobility (Back)

Community

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