Mid-Back Rotation at Wall by Chad Beacom (and student)
This is a great exercise to increase mid-back (thoracic spine) mobility. Your mid-spine is a common area that develops stiffness and has reduced flexibility. Mobility, especially rotation, is important in the thoracic spine as it contributes up to 80% of total back rotation.
How-To Steps:
- Get into a kneeling lunge position. With your hip and foot resting against the wall, let your right knee sit comfortably. Bring your right extended arm up to shoulder height outstretched in front of you. Bring your left extended arm up to meet the right, so your two palms are touching.
- Keeping your right arm anchored on the wall, slowly turn your torso to move your left arm around your body towards the wall behind your body. Allow your head and gaze to follow your torso’s movement comfortably.
- Stop the movement when the back of your left hand has come to rest on the wall behind you or you can go no further due to pain or immobility.
*Never do an exercise that causes you pain*