Posted on 14 Dec 2011 15:02
Use this thoracic mobility drill as one part of a general mobility routine. It combines thoracic rotation with thoracic flexion and is done from a sitting position.
1. Sit with your legs crossed on a flat platform, back vertical.
2. Raise your arms and place your palms on the back of your head, retract and tuck your chin.
3. Slowly perform lateral flexion to your left by bending your body toward the floor to your left by flexing the thoracic (mid back) portion of the spine. Do not flex at the waist, but only at the mid back. Pause for a moment in the laterally flexed position and then return to the starting position.
4. Slowly rotate your torso to the left by a few degrees and repeat step 3 from that position, performing lateral flexion with your body slightly twisted to the left. This is Point 2.
5. Next, rotate your torso a few more degrees and repeat step 3 from that position. This is Point
6. Last, rotate your torso as far to the left as you can repeat step 3 from this position. This is Point 4. If you have already rotated as far to the left as you can in previous steps, then you can skip this last rotation.
7. Now repeat all four points for your right side.