Watch the routine on Instagram
Your mid-back might be the reason your shoulders feel tight. The thoracic spine (T-spine) plays a big role in posture, everyday movement and breathing. It's also an area where a lot of people get stiff.
Why it matters
1. Posture and alignment
A strong, mobile T-spine helps you stand tall. A stiff one often leads to a hunched back, rounded shoulders and a forward head position, which can lead to pain and discomfort over time.
2. Everyday movement
Your T-spine helps you reach overhead, rotate your torso and bend to the side. When it's stiff, other areas like your lower back and shoulders have to compensate, which can raise your risk of injury.
3. Breathing
Your rib cage attaches to your thoracic spine. A mobile T-spine lets your rib cage fully expand, while stiffness can contribute to shallow breathing.
3 moves to improve it
- Wall thoracic rotations
- Wall windmills
- Prisoner-hold thoracic rotations
Do 10 reps of each, 3 rounds. Watch the video above for form. The more consistent you are, the faster you'll see lasting results.
Check with your doctor if…
you have back pain that's severe or getting worse, or pain that spreads into your arms or comes with numbness or tingling.
Take it to the court
Rotation powers your drives and overheads. Do one round of these before you play, and your swing will feel freer from the first point.
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