Mid-back mobility, or thoracic spine mobility, is an important part of training. Improving thoracic control supports performance in sport and the gym, helps posture, and reduces strain on the shoulders, neck, and lower back.
There are many drills, but these three tend to be the go-to options for athletes and general fitness clients alike.
1. Mid-Back Release
A common drill to improve thoracic extension is to extend the mid-back over a foam roller. However, many people perform it poorly. The goal isn’t to push the shoulders all the way to the ground or to use a surface so hard that it creates compensations. The mid-back doesn’t have unlimited range, and overextending can cause excessive rib flare and unwanted movement in the lower back.
A better approach is a stability-based mid-back release that emphasizes core engagement while you work on the mobility targets. This method trains stability first, then mobility, so you maintain a solid base as you improve thoracic control. It’s a versatile drill that fits a wide range of people, from those with computer-style posture to athletes who move intensely. The key is to keep the core active and the movement focused on the thoracic region rather than letting the spine slump or flare.
2. Side-Lying Windmill
This drill combines thoracic extension and rotation with a pec stretch to address an often overactive chest. The movement should come from the shoulder blade itself, not from flailing the arm. It’s okay if you can’t reach the floor yet—progress as your mobility allows.
Tips:
– Place a foam roller under the top knee (at 90 degrees) to help lock the lumbar spine and prevent pelvic or lower-back rotation.
– Squeeze the glute of the straight leg to help stabilize the pelvis.
– Focus on driving the motion from the scapula and the thoracic spine rather than forcing the range.
A related variation is Side-Lying Open Book, taught by Dr. John Rusin, which follows a similar philosophy of using the thoracic region to create mobilization.
3. Quadruped Reach Through and Extension
This drill is useful for many people and is particularly valuable for rotational athletes (such as pitchers) who need to access flexion on their throwing side.
Key points:
– Sit back onto the calves or ankles if your mobility allows and if it doesn’t bother your knees, to help stabilize the lumbar spine.
– From there, slide the top hand underneath the body and reach through as you exhale.
– Reverse the motion to extend back.
– A rib-roll approach can help reduce cheating and keep the movement controlled.
Give these exercises a try and see how they feel. They’re designed to promote safer, more efficient thoracic mobility and better transfer of force along the body.
