Thoracic Mobility

Midback mobility drills to open up rotation and extension, reduce stiffness from sitting, and support healthier shoulders, neck, and rib cage movement.

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Thoracic Spine 8 exercise videos • Great as a warm-up or daily reset

Foam Rolling Midback Beginner

Simple thoracic rolling over a foam roller to ease stiffness between the shoulder blades and prep the midback for more active rotation and extension work.

Half-Kneeling Thoracic Rotation Beginner–Intermediate

Half-kneeling trunk rotation to separate hip and midback motion—useful for throwers, golfers, and anyone who feels “locked up” when turning.

Kneeling Thoracic Rotation Beginner

Hands-and-knees rotation drill focusing on turning through the midback while keeping the low back quiet and hips relatively stable.

Standing Thoracic Extension Beginner

A simple, no-equipment alternative to traditional thoracic prayer—improves mid-back extension while also opening the shoulders, so it’s easy to use anywhere.

Thoracic Extension/Rotation Exercise Beginner–Intermediate

Combined extension + rotation over a support to restore midback motion needed for overhead lifting and comfortable posture work.

Thoracic Prayers Beginner

Elbows on a bench with hips back to open the lats and midback—great before overhead sessions or as a reset after desk/phone time.

Thoracic Rotation Open Book Beginner

Classic side-lying “open book” rotation to gently improve thoracic mobility while keeping the low back supported and the movement slow and controlled.

Thread The Needle Beginner

Reach one arm under the body from quadruped, then rotate back out to loosen the midback and shoulder in a simple, low-load setup.