Mobilize your thoracic spine
Here’s a simple drill to get your thoracic spine moving. You’ll get some flexion, extension and rotation. In some cases, it might even help fix misaligned vertebrae. Give it a try and see if it’s right for you.
Test
Range of motion (ROM) baseline:
* Lock your ribs down, arms straight
* Raise your arms as high as you can (no arching your back)
* Make a mental note of how high your arms go on each side.
Drills
Clamshell
* Lie on your side with your knees tucked, with your arms pointed straight in front of you.
* Open your hands and arms like a clamshell until both arms are touching the floor
* Slowly bring your arm back to the starting position
* Do 3 to 5 repetitions, then switch sides
Finger-Trace
* Lie on your side in a tuck, with your arms pointed straight in front of you.
* Trace your finger on the floor up and over your head like a rainbow until both arms are touching the floor
* Slowly trace the rainbow back to the starting position
* If a straight arm is too challenging, allow your elbow to bend slightly
* Do 3 to 5 repetitions, then switch sides
Retest
Determine whether your ROM changed:
* Lock your ribs down, arms straight
* Raise your arms as high as you can (no arching your back)
* Evaluate whether you can raise your arm more, the same or less
Improved ROM = drill works well for you. It will improve your performance.
No change = drill might have been too easy, try a more challenging version or more reps.
Decreased ROM = try an easier version or fewer reps. If the easiest version decreases your ROM, this is a rehab drill.
How to use this drill
Test the clamshell and finger-tracing to see how mobilizing your thoracic spine affects you. If it improves your ROM, you can use it as a warm up or performance drill. If it decreases your ROM, try fewer reps, do it when being a bit stressed is OK for you or do it followed by a performance drill. If one side feels more challenging, do that side first. You can also do 2-3 extra reps on the more challenging side.
How does it feel to mobilize your thoracic spine?
Hopefully, my questions cause you to reflect on your own thinking, relationships or choices. Maybe I even inspire you to make positive changes.
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