The thoracic spine (aka T-spine or the upper back) consists of the 12 vertebrae between the cervical spine segment (the neck) and the lumbar spine segment (the low back). The ability for the thoracic spine to rotate and extend is a major contributing factor someone’s ability to properly move and stabilize the shoulder. Typically, the spine is the first place someone should check-in on when working on shoulder range of motion.

With the below mobility exercises, the focus is on improving the extension of the T-spine.

1. Start with the roller on the mid to upper back with your hips off of the ground and your core braced.

2. Curl one vertebrae at a time and crunch forward.

3. Keeping your bellybutton drawn in and your core braced, focus on extending the segments of the T-spine and not the lumbar spine (low back).

4. Externally rotate your arms and raise them overhead to add to the pressure on the T-spine segments.

5. Wiggle from side to side to see if you can help get the t-spine segments moving.

Use a barbell, kettlebell, dumbbell, a pole, a table leg, or anything you can get your hands on to anchor your hands and add some pressure to the exercise.

T-Spine Extension on Peanut

You can do any of the above variations with a peanut, aka, a double lacrosse ball.

1. Start in a braced core tabletop position with and externally rotated shoulder (like a push-up) where your hands are screwed into the ground with your elbow-pits facing forward.

2. Cat - Round your back, push away from the floor, tuck your tailbone, and tuck your chin. In yoga, you would traditionally exhale as you move into this position.

3. Cow - Extend your back, drop your shoulders back in their sockets, extend your pelvis so your tailbone is sticking up to the ceiling, and raise your head and look up. In yoga, you would traditionally inhale as you move into this position.