Shoulder pain or stiffness can come from several factors. Poor programming balance, subpar exercise technique, muscular imbalances, bony adaptations such as acromion type, and limited scapular motion are common culprits. Breathing patterns and mobility restrictions in the opposite hip or ankle can also play a role. I won’t go deep into every possible cause; for most people, the issue often starts with the thoracic spine.
ACCESSING T-SPINE EXTENSION FOR SHOULDER HEALTH
Being able to extend the thoracic spine is a game changer, especially for people who sit at a computer all day. When the thoracic spine extends well, the shoulder blades can retract and rotate upward, it’s easier to get the arms overhead, and you can keep the chest up during squats and deadlifts. It also helps create a stable base for the bench press, since the shoulder blades can retract and depress.
The thoracic spine is the anchor for the shoulder blades. Ideally, the ribcage, thorax, thoracic spine, and shoulder blades move in a coordinated way. When the upper back is overly kyphotic, the shoulder blades tend to sit abducted and tilted forward, which can set off a chain reaction that narrows the space under the acromion, increases the risk of rotator cuff problems, and makes pressing movements painful. Let’s avoid that.
With that in mind, here are some go-to T-spine extension drills I use with clients and athletes on a regular basis.
1. T-Spine Extension Off a Foam Roller
This is a familiar drill, but many people move too far and turn it into a lumbar spine movement. Do it this way to keep the focus on the thoracic spine.
2. Prone T-Spine Extension
I keep things simple. The prone variation is a great way to build mid-back endurance without added complexity.
3. Child’s Pose Back Extension Off a Medicine Ball
In this variation, we kneel with the hips back and the chest down, so the lumbar spine stays still and all the movement comes from the thoracic spine.
4. Pigeon Stance with Reach-Through and Extension
This variation combines hip mobility and glute stretch with thoracic extension, and it shields the lumbar spine from movement. The reach-through plus extension provides a strong boost to mid-back mobility.
Note: inhale through the nose during the reach-through, then exhale fully as you extend back up.
5. Wall T-Spine Extension with Lift-Off
A challenging drill. Sit back into the hips and work into your available thoracic extension range, then finish with a lift-off by removing the hands from the wall. Do not strain the lower back.
6. Goblet Squat with Overhead Reach
More demanding than it looks. Start light and progress gradually. I’ve done it with a light kettlebell and found it quite taxing; prioritize form and control.
Want more shoulder mobility tips? Join me for two in-person fall workshops:
– Strategic Strength Workshop (with Luke Worthington) – October 8–9 in West Hollywood, CA
– Coaching Competency Workshop – October 20 in Rochester, NY
For details, check the event page.
