Thoracic Mobility Exercises

By Sarah Jane Walker

Here are a few mobility exercises that can help improve your thoracic rotation. Thoracic rotation is extremely important in several sports such as golf, running, tennis and hockey.

Without sufficient rotation in your spine, other parts of your body will begin to take an increase in dynamic load, which can sometimes lead to injuries lower down in the chain such as our hips, knees, and ankles.

The first exercise

This one is a great way to work on thoracic mobility while simultaneously focusing on core stability.

  • With a mobility stick you want to to set yourself up in a lunge position.
  • Put your arms directly above your head and engage your core.
  • Slowly begin to rotate towards the leg that is propped, followed by a dynamic step up and rotate towards the opposite side.

The second exercise is called the book opener.

  • Lie on your side with both arms directly in front of you at 90 degrees.
  • Your top leg is also bent at 90 degrees at the hip and the knee.
  • Try to have your knee resting on a foam block that is close to the same height as your hip for support.
  • Slowly guide your arm to the opposite direction without moving your lower body.
  • Continue to maintain your gaze towards your hand during the entire movement.

Thread the needle

  • In this exercise you want to begin in a 4-point quadruped position while taking one hand above the head and using your elbow to guide you.
  • Similar to the book opener, you are first going to guide your elbow inwards towards the opposite side.
  • Then follow your elbow back up to the ceiling, opening up that chest without letting your lower body move.