5-Day Mobility Challenge – Day 2: Mobilize Your Thoracic Spine

Why The Thoracic Spine Matters

Modern life involves a lot of sitting, scrolling, and slouching. This can lead to a stiff upper back and compensatory tension in the neck, shoulders, and even the lower back.

By mobilizing your thoracic spine, you can improve posture, reduce upper body stiffness, and move more freely, especially during overhead or rotational tasks.

Day 2 Mobility Routine: Upper Back Reset (10 Minutes)

1. Open Book Stretch – 2 x 10 reps per side

Lie on your side with knees bent and arms extended in front of you. Rotate your top arm open across your body toward the floor behind you. Keep your lower body stable as you reach and twist.

2. Thread the Needle – 2 x 8 reps per side

On all fours, thread one arm under the non-moving arm, letting your shoulder and ear gently touch the floor. Feel the rotation through your mid-back, then return to the start position and switch sides.

3. Wall Angels – 2 x 10 reps

Stand with your back, head, and arms against a wall. Slowly raise and lower your arms in a snow angel motion while keeping contact with the wall. It’s harder than it looks!

Pro Tip:

Focus on keeping your lower back still, the movement should come from your upper back and ribcage.

Stick with it, tomorrow we’ll give some attention to your ankles, your unsung mobility heroes.

Final Thoughts:

If your upper back feels stiff, your posture is slouched, or your shoulders and neck are doing more work than they should, your thoracic spine mobility may be a key factor. Improving how your mid-back moves can have a big impact on your overall movement, breathing, and comfort. If you’re in Kingston, ON, working with our physiotherapists can help you identify the root cause of your stiffness and build a personalized plan to help you move more freely and efficiently. Ready to start improving your mobility? Book with us today!