ThoracicMobilityEnd Range Thoracic ExtensionA floor-based extension drill that emphasizes controlled movement through the midback.Equipment: Exercise matView exercise EPI / Upper back / movement collection
Thoracic Mobility Exercises
Explore thoracic rotation and extension drills for controlled upper-back movement.
9 free guidesExpert demonstrationsStep-by-step coaching
01 / EXERCISE VIDEOS
Browse exercises
9 exercises in this collection
ThoracicMobilityEnd Range Thoracic ExtensionA floor-based extension drill that emphasizes controlled movement through the midback.Equipment: Exercise matView exercise 
ThoracicFoam Rolling MidbackSimple thoracic rolling over a foam roller to ease stiffness between the shoulder blades and prep the midback for more active rotation and extension…Equipment: Foam roller. Optional: mat for comfort.View exercise 
ThoracicHalf-Kneeling Thoracic RotationHalf-kneeling setup with controlled trunk rotation to separate hip and midback motion, useful for golfers, throwers, and anyone who feels “locked up” when turning.Equipment: Wall + ball/yoga block (or similar object). Optional: pad for knees.View exercise 
ThoracicKneeling Thoracic RotationHands-and-knees rotation drill focusing on turning through the midback while keeping the low back quiet and hips relatively stable on each rep.Equipment: None. Optional: mat/pad for comfort.View exercise 
ThoracicStanding Thoracic ExtensionA simple, no-equipment alternative to the traditional thoracic prayer. This movement helps improve mid-back mobility while also opening up the shoulders, making it an…Equipment: Wall or stable upright surface. Optional: foam roller/pad for comfort.View exercise 
ThoracicThoracic Extension/Rotation ExerciseCombined extension and rotation drill to restore midback motion in the directions needed for overhead lifts and comfortable posture work.Equipment: None. Optional: soft surface for knees/shins.View exercise 
ThoracicThoracic PrayersElbows on a bench with hips back to open the lats and midback, often used to prep for overhead work or relieve tightness from…Equipment: Bench/bed/couch (or any stable surface). Optional: foam roller/block to hold between hands.View exercise 
ThoracicThoracic Rotation Open BookClassic side-lying “open book” rotation to gently improve thoracic mobility while keeping the low back supported and the movement slow and controlled.Equipment: Optional: foam roller/pillow between knees for comfort and to reduce hip movement.View exercise 
ThoracicThread The NeedleReach one arm under the body from a quadruped position, then rotate back out, to loosen the midback and shoulder while keeping the setup…Equipment: None. Optional: mat/pad for comfort.View exercise No exercises match this search. Try a different keyword or clear your search.
02 / THE MOVEMENT
Move through the upper back with control
Thoracic mobility drills explore upper-back rotation and extension using different positions and supports. They can be useful components of a broader movement routine, particularly when paired with appropriate strength and task-specific training.
03 / HELPFUL GUIDANCE
Common questions
Do thoracic exercises help with shoulder motion?
The thorax contributes to upper-body movement and positioning, but an individual's shoulder symptoms or performance depend on more than thoracic mobility alone.
Should I force my upper back into extension?
No. Use a controllable range and avoid forcing painful motion, especially if symptoms radiate or worsen.
These exercise demonstrations are for general education, not an individualized diagnosis or treatment plan. Modify or stop activities that worsen symptoms and seek appropriate guidance when needed.