Notes:


Thoracic Spine Foam Rolling
1\\' Hold
HOW: Get set-up with your butt supported on the ground with a foam roller supporting your mid back. The goal is to make a ‘fulcrum’ that we can use to mobilize your mid back. Position the foam roller in your mid back and drive the upper half of your back “over” the foam roller while exhaling. Move the object to different areas of your mid back to mobilize multiple segments.

 

FEEL: You should feel moderate amounts of pressure in your mid back. If you feel a “pop”, that is totally normal and okay.

 

COMPENSATION: Do not put the foam roller on your lower back, just your upper back. Keep your core engaged and do not overly arch in your lower back.
Scapula Clock
2 Sets
10 Reps
HOW: Get set-up in a standing position with your hands by your side and arms straight. While maintaining arm position, slowly make big backward followed by forward circles with your shoulders and shoulder blades.

 

FEEL: This should feel like nice shoulder and shoulder blade movement. Think about making smooth, big circles in both directions. You should feel your shoulder blade muscles controlling the movement.

 

COMPENSATION: Keep the rest of your body including your head and neck still as you perform this exercise.
Seated Thoracic Rotation - Dowel
2 Sets
10 Reps
HOW: Start in a seated position, place the dowel on your shoulders with your arms up at your side holding it on your shoulders. From this position, rotate only your upper and mid back back and forth to each side. Do this in a slow and controlled motion. 

 

FEEL: You should feel a stretch in your mid back. 

 

COMPENSATION: Stay seated up straight, don’t slouch. Keep your arms extended.
Isometric Shoulder External Rotation - Wall Support
HOW: Start on the inside of a door frame or wall. With your elbow bent at your side to 90 deg, push outwards into the doorway with the back of your hand. You can use a towel to make it more comfortable. Think of rotating your hand outwards, with your elbow staying still at your side. Slowly ramp up the amount of “pushing” that you do, staying just under the point of pain/discomfort and hold that level of contraction.

 

FEEL: You should feel the muscles in your shoulder working, especially the back of the shoulder.

 

COMPENSATION: Do not let your elbow come away from your body. Do not shrug your shoulders and don’t use your neck muscles.
Isometric Shoulder Abduction - Wall Support
HOW: Start on the side of a door frame or wall. With your elbow bent at your side to 90 deg, push UP and outwards into the doorway. Think of lifting your elbow towards the ceiling. Slowly ramp up the amount of “pushing” that you do, staying just under the point of pain/discomfort and hold that level of contraction.

 

FEEL: You should feel the muscles in your shoulder working, top and side parts of your shoulder.

 

COMPENSATION: Do not shrug with your neck muscles, just use your shoulder muscles.
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