Workout

Thoracic Spine Mobility

20 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Spine Mobility

The thoracic spine (mid-back) is the most neglected and most restricted region in the modern body. Poor T-spine mobility contributes to shoulder impingement, ne…

beginner~20 minFoam roller or yoga matYoga block (optional)

#mobility#thoracic spine#T-spine#upper back#foam roller#posture#Kelly Starrett#MWOD

Workouts

FOAM ROLLER SEGMENTAL WORK

Thoracic Extension Over Roller

10 segments: park at each level 5–8 sec, hands behind head

T-Spine Rotation Over Roller (Right)

roller at mid-back, rotate toward right, 10 reps

T-Spine Rotation Over Roller (Left)

same left side

FLOOR MOBILITY

Thread the Needle Right

all fours, right arm under body, cheek to floor

Thread the Needle Left

left arm under body

Open Book Right

lie on side, knees bent 90°, rotate top arm to ceiling × 10

Open Book Left

same left side

Sphinx to Seal (passive extension)

10 slow reps: sphinx → upward dog → back — breathe into front body

Child's Pose with Thoracic Rotation

hands extended, twist one arm up toward ceiling, 10 each side

SEATED & STANDING

Seated Thoracic Extension (hands behind head)

sit on heels, arch back over own hands × 10

Wall Slides

back flat on wall, arms slide up: 3 × 10 reps — scapular control

Arm Bar Right (gentle)

on floor, one arm straight to ceiling, rotate body under it

Arm Bar Left

same left side

INTEGRATION

Downward Dog (thoracic focus)

push hands into floor, let mid-back round and arch × 5 breaths

Standing Chest Opener

hands clasped behind back, lift chest — 5 breaths