Here’s a simple drill to get your thoracic spine moving. You’ll get some flexion, extension and rotation. In some cases, it might even help fix misaligned vertebrae. Give it a try and see if it’s right for you.
Test
Range of motion (ROM) baseline:
* Lock your ribs down, arms straight
* Raise your arms as high as you can (no arching your back)
* Make a mental note of how high your arms go on each side.
Drills
Clamshell
* Lie on your side with your knees tucked, with your arms pointed straight in front of you.
* Open your hands and arms like a clamshell until both arms are touching the floor
* Slowly bring your arm back to the starting position
* Do 3 to 5 repetitions, then switch sides
Finger-Trace
* Lie on your side in a tuck, with your arms pointed straight in front of you.
* Trace your finger on the floor up and over your head like a rainbow until both arms are touching the floor
* Slowly trace the rainbow back to the starting position
* If a straight arm is too challenging, allow your elbow to bend slightly
* Do 3 to 5 repetitions, then switch sides
Retest
Determine whether your ROM changed:
* Lock your ribs down, arms straight
* Raise your arms as high as you can (no arching your back)
* Evaluate whether you can raise your arm more, the same or less
Improved ROM = drill works well for you. It will improve your performance.
No change = drill might have been too easy, try a more challenging version or more reps.
Decreased ROM = try an easier version or fewer reps. If the easiest version decreases your ROM, this is a rehab drill.
How to use this drill
Test the clamshell and finger-tracing to see how mobilizing your thoracic spine affects you. If it improves your ROM, you can use it as a warm up or performance drill. If it decreases your ROM, try fewer reps, do it when being a bit stressed is OK for you or do it followed by a performance drill. If one side feels more challenging, do that side first. You can also do 2-3 extra reps on the more challenging side.
How does it feel to mobilize your thoracic spine?
It feels good. I felt more limber after doing it a few times .
Great instruction made it seem easy; but later
I realized it was a good workout!