Follow Along Thoracic Mobility Routine

The thoracic spine is an area that commonly tends to stiffen up as a result of modern day habits like sitting and swiping away on various apps.

So in today’s video, we’re going to go through a simple, follow along thoracic mobility routine. We go through some basic flexion and extension, thoracic rotation, side bending and coiling. 

We’re testing out a slightly different format for this video – it was more enjoyable for us to put together and I think the end result is higher quality, but I’d be interested to hear how you guys find it! 

Feel free to share your thoughts in the comments here on the site or over at the YouTube channel. 

Stay safe and move well. 

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🎥 10 Min Follow-Along Thoracic Mobility Routine

Perform 1x set of 60 seconds, followed by 15 seconds rest of the following movements:

1. Kneeling Cat-Cow

This is a nice, gentle way to take the thoracic through basic flexion and extension. Feel free to time it with your breath, inhaling on the extension, and exhaling as you curl up into flexion. 

2. Thoracic Wring

I need to think of a better name (open for suggestions), but this is a great drill for wringing out tension in through the T-spine – just like you’d wring out a wet cloth. One shoulder goes into external rotation while the other goes internal, and you turn your head towards the externally rotated side. You can also get the wrists involved for a little extra. 

3. Thread the Needle

Here we really start working into improving thoracic rotation, both through threading the needle in the bottom position, and getting a nice rotation towards the sky in the top position. One of my all-time favourites. 

4. Scorpion Tail

I’m a big fan of this drill for getting some rotation through the thoracic, but also opening up the chest – two restrictions that tend to go hand in hand.

5. Coiling Lunge

An excellent drill to practice the coiling motion I’ve touched on in my rope flow tutorial – something we see through the core in many athletic movement patterns (walking, running, throwing, striking and more).

It essentially involves a side bend and rotation through the mid back, trying to put the shoulder blade and elbow into the back pocket. You’ll likely feel a good contraction through the lat on that side, along with a bonus stretch through the hip flexor. 


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Luke Jones

Luke Jones is a Movement Coach, Wellness Enthusiast, Online Content Creator, and Founder of HERO Movement. Through articles, videos, courses, and online coaching, his big goal is to help people discover freedom of movement and create lives filled with well-being & adventure.

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