3 Exercises To Unlock Mid-Back Rotation
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💥 Your mid-back (thoracic spine) is responsible for 35 degrees of rotation from side to side roughly. This number is just a norm and can vary from person to person. The amount of rotation you have depends significantly on your activity. For example, if you play tennis, golf, or baseball you may have more rotation to one side than the other. What is important is the total arc of motion (the total rotation) vs. the rotation from one side to the other. Shown here are three great exercises to improve your thoracic spine mobility. These three exercises are only slightly different, however you may feel a significant difference when trying these out!
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1️⃣ Half Kneeling Rotation Towards Wall: This is the most challenging variation. The key here is to keep the elevated leg, the leg towards the wall, ensuring you don’t cheat from your pelvis/hips. The reason this variation is so great is that you can passively push into the wall to get some extra passive rotation!
2️⃣ Half Kneeling Rotation Away From Wall (Leg Away From Wall Stabilized): I often use this variation as an assessment looking at how much rotation one may get, this can easily turn into treatment by performing for rep’s. Feel free to move the neck with this exercise if the goal is mid-back rotation. If the intent with this exercise is to improve neck control, stay focused on the hand in front of you.
3️⃣ Half Kneeling Rotation Away From Wall (Leg Towards From Wall Stabilized): This is the easiest variation, as the pelvis is not locked out. The movement is greater here because the lumbar spine, pelvis, and hips are helping out with the rotation with this variation.
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𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮.
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