Name: Playbook - Niki SugarySixpack - Thoracic mobility
Uploaded: 2024-03-28T18:05:09.873Z
Duration: 10 min
Description: Thoracic mobility

My back felt so good after this!! Will definitely try to do this once a week!!! Thank youu!

Rica

Adriana

If you feel your upper back is locked up these are some great ways to start getting mobility there!

Only go to where your range of motion allows. Outshine too far can end up dumping into the low back.

Core works with breath through the movement.

- elbow can go between knees for added stability 
-Core stabilizes through the movement 
-only open to the point where rotation stays in upper spine/thoracic 
-keep hip from hiking as you rotate towards it, actively think of it driving forward to stay even with other leg

Kneeling thoracic opening right

-Targeting the serratus anterior muscle
-This is a small range of motion
-If you are struggling to isolate the movement, think shoulder blades pulling straight together across your back and sliding down to your armpits as you press up
-This is not a thoracic mobility exercise, upper back should stay pretty netural
-Use whatever core technique feels best for you - gentle core hold or core breath along with movement can work
-Elbows aren't moving along with the exercise like a traditional push up
-Be mindful of tension in neck

Scapular push up (mod 2 ways)

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Thoracic cat cow

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage deep core before rotation
-Can also squeeze ball/block/pillow between knees to help prevent twisting through lumbar spine

Thoracic thread the needle right

Thoracic thread the needle stretch right

Seated thoracic rotations

Thoracic mobility

Banded deep core

Mobility

Kelly

Deep core circuits (core, adductors, hip flexors + thoracic)

Deep core circuit

I am so much stronger through your programs. From prenatal to post partum core to lean and strong! Loving all of it!!!

Alexandra

Stephanie

Missy

Deep core + Lower body circuit (Mini loop band)

Loved this deep core workout. Added it to the end of my lean and strong class today.

Hanna

Mallory

I LOVED this one too!!! Really good after one of your quick cardio sessions!

Deep core + inner thighs (ball/yoga block/pillow)

Great basic workout. I realized that my breathing needs more attention to keep exercises correct!

Joanna

Ameera Faisal

Deep Core + a little glute work (body weight)

Core, Glutes & Thighs (band)

Deep core strength & rehab (band)

Core, hip flexors + inner thighs (long band)

Doing this on its own today with no intervals but I loved this! It really targeted the core and worked up a bit of a sweat 👏🏼

Core (modified + advanced circuit available)

Deep core + mobility

The quadruped exercises were TOUGH but this one was a good one!

Deep core work

Really felt this in my core! I’ll do this one again 🤗

Core rehab (long band)

One of my favorites! Need more mobility classes in my life!

Mobility circuit (thoracic + hips)

Loved this one! Really felt it in my core 🤗

I loved this one! The leg circles BURNED 😅🔥

This really got my core feeling like it’s on fire 🔥👏🏼

Pilates/kids ball core

Angie

Collins Stone

Quick six pack circuit

Long band core

Core rehab - upper ab + rib flare

Lower body mobility + stability

I guess I need to do this workout more. Felt great but I clearly have no flex and could not do most of these 😂

Thoracic mobility

Community

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