Thoracic Spine Mobility Exercises

Mobilises every segment of the spine — a simple full-spine wake-up that takes 90 seconds.

Good first thing in the morning or between sets of seated work.

Each section of the spine should move — not just the lower back. Imagine the movement starting at the tailbone and rolling up through to the head.

Match the movement to the breath. Inhale into the cow, exhale into the cat. Slow tempo wins.

If the wrists complain, drop to the forearms or place a folded towel under the heels of the hands.

• Easierdo it seated in a chair with hands on the knees, arching and rounding through a smaller range.
• Harderslow the tempo dramatically, or add side-bends and small spinal rotations between cycles.

Mobilises the upper back rotation and opens the back of the shoulder — two ranges that disappear under desk work.

Quick, low-intensity and useful any time of day.

The stretch sits between the shoulder blades and across the back of the shoulder — both should feel it.

Hips stay high. If they sink toward the heels, you've turned this into a child's pose with extras and lost the thoracic rotation.

Breathe into the upper back. Each exhale, see if the shoulder will settle a little closer to the floor.

• Easierplace a folded blanket or pillow under the shoulder and cheek for support. Shorten the reach.
• Harderreach the top arm up toward the ceiling, then thread it through, adding active rotation on each rep.

Rotates the spine and lengthens the hip flexor on the moving side — a useful drill for runners and anyone with desk-stiff hips.

A few reps per side opens the front of the body more than expected.

This is a rotation, not just a stretch. The hip and lower back should rotate while the chest stays pinned down.

The shoulders are anchors. If the opposite shoulder lifts off the floor, you've over-rotated.

Move slowly. This is one where speed turns it into a back-tweak waiting to happen.

• Easierreduce the range so the foot only crosses halfway. Lift the chest slightly if needed to allow the rotation.
• Harderpause at the end range for a few breaths, or hold the foot if you can reach it.

Mobilises the thoracic spine — the area that goes stiff from desk work and limits running, lifting and breathing mechanics.

Five minutes a few times a week makes a real difference in posture and overhead range.

The stretch should be felt across the upper back — the t-spine extending over the roller.

Keep the lower back from extending. The work should stay above the bottom of the shoulder blades — if it migrates lower, walk the roller up.

Don't crank the head with the hands. They support the weight of the head, not pull it.

• Easieruse a softer roller or a rolled-up towel. Reduce the back extension and stay shorter.
• Harderextend further over the roller with each breath, or hold a small weight on the chest to add load.

Restores thoracic extension — the spinal range that disappears under desk work and limits overhead reach.

Worth a minute every hour for anyone working at a screen.

The extension should be felt in the upper back, not the lower back.

The chair back acts as a fulcrum. If your chair is too low, slide a folded jumper or cushion up to the right level on the seat back.

The hands support the head but don't pull it. The extension comes from the t-spine, not the neck.

• Easieruse a foam roller or rolled-up towel against a wall instead of a chair. Reduce the extension range.
• Harderextend further with each breath, or hold a light weight against the chest.

Opens the front of the body — a direct counter to a day spent hunched over screens or curled in a running posture.

Useful first thing in the morning or as a wake-up between sets of forward-flexion work.

The stretch sits across the front of the abdomen and the front of the hips — the line from sternum to pubic bone.

Keep the glutes relaxed if you can. Squeezing them protects the lower back but can mute the hip flexor stretch.

If the lower back complains, lower down onto the forearms (sphinx hold). Cobra is the deeper version — earn it gradually.

• Easierstay on the forearms (Sphinx Hold) and reduce the back bend.
• Harderstraighten the arms fully and lift the chest higher. Add a slight neck extension if comfortable.