The Ultimate Thoracic Mobility Routine (Get Rid of Stiffness Fast!)

Summary by Krater

Dr. Aaron Horschig explains why a stiff thoracic spine hurts overhead lifting performance, shows how to test thoracic mobility with a tape-marked floor test and a quadrupod rotation test, and demonstrates foam rolling and mobility stretches to improve mid-back extension and rotation.

From the video

Answers: How can I improve my thoracic spine mobility for overhead lifting?

• thoracic spine mobility
• mid-back stiffness
• overhead lifting technique
• thoracic extension testing
• thoracic rotation testing
• foam rolling for thoracic spine
• prayer stretch
• seated rotation and side bend

Exercises

• foam rolling thoracic spine · foam roller
• prayer stretch · foam roller
• box t-spine stretch · plyo box, pvc pipe
• seated rotation and side bend · foam roller, pvc pipe

What it concludes

• A stiff thoracic spine limits overhead lifting performance by forcing the lower back to overarch during overhead movements.
• Thoracic extension and rotation are mechanically linked, allowing mobility issues to be assessed through rotation testing.