The thoracic spine goes from the base of the neck to about the small of your back, making up the upper back and middle back. Limited mobility in thoracic extension and/or rotation can result in compensation mechanisms in the shoulders when performing specific movements such as overhead lifting, back squatting, front squatting benching, etc.

Benefits of Improving Thoracic Mobility 

General Benefits:

  1. Can help decrease lower back pain [1] – Implementing thoracic stretches to an exercise routine involving strengthening for the muscles in the back has been shown to help increase muscular strength in the back compared to those who did not perform the thoracic stretching and mobilization. 
  2. Helps with shoulder joint restrictions – Often when we are not mobile in our thoracic spine, it restricts our overhead mobility. By performing stretches for the thoracic rotation and extension, we can help to improve shoulder mobility and decrease any compensatory patterns from the shoulders.
  3. Improve postural endurance – If you have to sit for work, gravity eventually will win, causing you to be in a slouched/rounded shoulder posture. This is not the end of the world, but it’s important we prevent the thoracic spine from becoming too stiff. Increasing mobility plus strengthening the thoracic spine muscles may help you sit upright for more extended periods.

Weightlifting Benefits:

  1. More “stacked” overhead press – If your thoracic spine is limiting your shoulder flexion mobility, then, your overhead mobility may also suffer.  Increasing thoracic mobility can help improve shoulder range of motion thus, allowing you to have the barbell stacked right over your head more comfortably and efficiently. 
  2. Improved barbell position in the barbell squat – Increased thoracic extension can allow the barbell to sit on your shoulders more comfortably in a back squat and front squat in the racking positions. This can also help with discomfort in the wrist while holding the barbell on your back while squatting. 
  3. Bigger arch while benching – Are you a powerlifter and want to optimize your bench? Arching from the thoracic spine during your benching can help decrease the bar path from the top position of the bench to your chest. Also, this can help with lower back pain while benching as you are reducing the compressive forces in your back by mostly extending from the thoracic spine.

Suggested Exercises for Improving Thoracic Mobility 

Thoracic Rotation 
Open Books and Foam Roller

Thoracic Rotation 
Thread the Needle

Thoracic Extension
Prayer Stretch

Thoracic Extension
Foam Roll Extension

Try these exercises at home before or after a workout. If you have any questions, feel free to reach out to one of our physical therapists at SetPT. Happy Moving! 

Source:
  1. Yang, S.-R., Kim, K., Park, S.-J., & Kim, K. (2015). The effect of Thoracic Spine Mobilization and stabilization exercise on the muscular strength and flexibility of the trunk of chronic low back pain patients. Journal of Physical Therapy Science, 27(12), 3851–3854. https://doi.org/10.1589/jpts.27.3851