Thoracic Spine Rotation
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 rotation of the T-spine.
Just Move Follow-Along Mobility Routine
Mobility Exercises
T-Spine Rotation from Tabletop
1. Start with a braced core and a neutral spine in tabletop position with one hand on the back of your head and the other shoulder externally rotated through the hand (like in a push-up) on the ground with the elbow-pit facing forward. Throughout this exercise, keep your hips still and your core braced to put the rotational stress on the t-spine.
2. Rotate sideways and up bringing your chest to face the ceiling as much as possible without moving your hips and while keeping the external rotation through the shoulder of the hand that is down. Pause and repeat.
Internal Rotation Variation
You may also internally rotate your shoulder, brinnig the back of your hand up your back.
Movement Fault:
If you let your hips rotate, you will bi-pass the emphasis on the t-spine.
T-Spine Rotation with Foam Roller
1. Laying down:
Tuck your knees at a 90 degree angle to your body.
Place a foam roller, a yoga block, or a pillow between your knees.
With your bottom arm, reach up and hold your top leg in place, so it does not shift on the roller during the exercise.
Reach your upper arm across your body with your palm to the ground.
2. Maintaining the position of your body from pose 1, with your core braced, rotate away from the roller reaching your arm with your palm to the ceiling back towards the ground. Take a breath and see if you can get that shoulder to the ground. Go back to pose 1 and repeat.
