Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we've assembled our list of top 10 mass-building back exercises. The Thoracic spine refers to the Upper back and mid back area – which often gets really tight. Mobility allows you to move that muscle in many different ways. Here are my favorite drills to improve the mobility of the upper back. Maryann Berry. He also runs The Ready State virtual mobility … When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. Rather, spend two to five minutes on the following mobility exercises, courtesy of Becoming a Supple Leopard author and doctor of physical therapy, Kelly Starrett. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. Think full body massage without the big price tag. In today’s video I (Leon) show 3 easy Thoracic Mobility Exercises that you can do at home or at the office.. Thoracic spine mobility is crucial to overhead lifting and mobility and one of the most commonly limited areas in the fitness athletes that I work with. A regular exercise routine helps patients improve mobility and strength, minimize recurrence, and reduces the severity and duration of possible future episodes of back pain. Most experienced coaches know one of the fastest ways to clean up a nagging shoulder, neck, or lower-back problem is to improve mid-back mobility with targeted thoracic spine exercises. Coach. Active therapeutic exercises distribute nutrients into the disc space, joints and soft tissues in the back. These 16 back exercises will sculpt your rear and help to build bigger, stronger lats, rhomboids, and traps for more muscle and strength. But pretty much any man who has back pain is sure to set up with troubling back squat form: Elbows cocked back, lower back arched, and butt out. For a done-for-you thoracic mobility program, check out our Thoracic Mobility Overhaul. The Five Exercise T-Spine Mobility Fix In order to create systemic change, the thoracic spine needs be addressed with smart programming through both extension and rotation drills . Mobility training can also improve your quality of life, since improving the ease of motion you feel during an exercise can improve the ease of motion you feel doing everyday tasks. All of this is born out of a lack of shoulder mobility. Strength and Conditioning, Mobility & Recovery. Try a few basic exercises to stretch and strengthen your back and supporting muscles. Brownlee has seen many cases where a person’s lack of mobility exacerbates back and knee problems. Here is an arsenal of upper-back stretches and t-spine mobility drills that my staff and I use with our athletes. 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