Here’s a great “big bang” active thoracic mobilization. I’d seen it done with the shoulder in internal rotation, but those that are prone to shoulder impingement couldn’t tolerate it.
So we tweaked it a bit. You’ll see that Mark brings his fingertips together and actually pushes the shoulders into external rotation. This small modification relieves the sensation of impingement and makes it an even better mobilization. Stiff internal rotators like subscapularis, pecs, and lats are put on a more effective stretch, AND you’ll be able to drive the scapula into posterior tilt to help with the thoracic extension.
Because it’s an active mobilization, the thoracic extensors are working to balance the stiffness of the anterior trunk. If you’ve got athletes with a lot of anterior stiffness as a result of “crunch happy” school-based training programs, try this out.
Here’s how you do it:
1. Sit on a low bench in front of the wall
2. Place your elbows on the wall and the hands, palms facing, behind the head. Pushing the hands apart with the fingertips will increase the external rotation
3. Using the wall with an assist, actively extend the thoracic spine and pull the elbows up and back.
4. Exhale as you extend to protect against lumbar extension compensation.
5. Hold the extension for 3-5 seconds and release.
6. Repeat for 5-10 reps every few hours.
If you need more great mobilizations and corrective exercises, pick up a copy of Assess and Correct.
Have a great weekend!
Bill