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3 Simple Prehab Drill You Should be Doing to Mobilize Your Upper Back

DO YOU GET A TIGHT UPPER/MID BACK? 

Your thoracic spine (mid back) is designed for movement. It makes up the largest part of the spine but due to modern day lifestyles, it can often become restricted and immobile. This can cause pain and it leads to dysfunction.

Here's 3 Simple Way to Mobilize Your Back. 

1. Kneeling Back Opener
by @jadeemmeline

 Place your hand on your lower back with your palm facing up. Leading with your elbow, twist your body whilst keeping your other arm planted on the ground. Extend to your maximum and breathe out as you twist

2. Thoracic Mobility + Chest and Anterior Shoulder Girdle Stretch
By @the_eliteosteo

Start by laying on your side using a pillow or foam roller to support your top leg at a 90 degree angle. Keep the bottom leg should be straight.

  1. Keeping your body straight place your bottom arm out in front of you with the palm facing up.
  2. Reach out as far forward as you possibly can with your other arm. Aim to reach out past and over the bottom hand.
  3. Next keeping your arm straight while rotating your spine and head, move the upper arm in the opposite direction.
  4. Your aim is to get as close to the floor on the other side as possible.

Repeat for 2 sets of 10 each side

3. Wall Thoracic Mobilization Drill

 As apart of my recovery/off day, I worked on some hip and spinal mobility. This is definitely my favorite “go-to” for thoracic mobility.

I did a couple different variations with different leg and arm positions, some were harder than others depending on shoulder flexibility and mobility. Try this movement out for size and really try to be patient and work those end ranges of motion.

Let us know if you try this one and how you felt afterwards 🧘🏻‍♀️


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