Shown here are a few active ways to improve your Thoracic spine mobility
With all of these exercises, focus on moving proximally prior to moving distally. For example, pull back with your shoulder blade prior to moving at the shoulder.
▪️Begin in a half kneeling position with a ball between your outer leg and the wall. While keeping the knee up against the ball rotate your body open. Keep the arm in front of you against the wall as you rotate.
▪️The goal here is to eventually allow both arms to lay against the wall
▪️You have an option to oscillate at the end range of motion which the second exercise demonstrates. Exhale as you rotate further into this stretch.
▪️Start in a 1/2 kneeling position with a ball between your inner leg and the wall. This will ensure you DON’T cheat with any hip motion!
▪️Try to rotate with your hand all the way around and back
▪️Progression: Keep your hand away from the wall the entire time
▪️In half kneeling – Keep both hands behind your head
▪️Thoracic spine around the world against wall
▪️Rotate all the way around and come back, try to challenge yourself from keeping the elbow away from the wall.
▪️AVOID side-bending the opposite direction, this is a compensation.