Thoracic Mobility

By Dane Larsen, Accredited Exercise Physiologist,  Aspire Fitness & Rehabilitation

The thoracic spine consists of 12 vertebrae in the middle part of your back and performs three motions- rotation, flexion, and extension. Poor thoracic mobility can affect shoulders, neck, lower back and hips. Unfortunately our daily habits and posture (e.g. sitting at a desk, driving, holding a baby) make us prone to poor thoracic mobility.

Here are two movements to help promote thoracic mobility- the bow and arrow, and the thoracic opener.  Start with the bow and arrow, and progress to the thoracic openers.

Set up: Lie on side with knees at 90 degrees (in fetal position), hands out in front, head on towel or pillow. Pull hand back, or open up (as in video), feel stretch across chest. Return hand to start position, and repeat 6-8 times each side.