Upper Back Mobility for Weekend Warriors

Upper Back Mobility for Weekend Warriors

Written by Dr. Matt Wiest, DC

Keeping your thoracic spine mobile is an important task for anyone, but especially for those weekend warriors who are grinding 9-5 at the desk. We sit all day, then we go workout/skate/train. This week we will cover three basic movements that you can do with simply a stick and a chair that will help prepare your upper back for life outside of the desk. Taking a “posture break” at work or school is highly recommended, especially if you find yourself in situations where you haven’t moved from your work station for hours at a time. Don’t over think it, just move.

Exercises

Chair Assisted Thoracic Extension

Hold the dowel or stick overhead and draw scapulas toward each other midline. Keep both feet planted firmly on the floor about hip width apart. Bend your thoracic spine over the back of the chair into full range extension. Hold for 10-15 seconds.

Chair Assisted Thoracic Extension with Rotation

Hold the dowel or stick overhead and draw scapulas toward each other midline. Keep both feet planted firmly on the floor about hip width apart. Roll into thoracic extension starting on the right side of the chair incorporating a rotational component. When in full extension to the right, roll towards the left while maintaining full range extension. Once you have hit end range extension with left side rotation, pause and repeat in the opposite direction.

Seated Thoracic Rotation

Hold the dowel or stick overhead and draw scapulas toward each other midline. Keep both feet planted firmly on the floor about hip width apart. Turn upper torso to end range rotation, hold for 5-10 seconds and repeat the opposite direction.

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