Here is a beastly stretch to open up thoracic (mid back) rotation. Do this as part of your warmup before your sport or before lifting. This can be done as repetitions or you can hold each side for 1-2 minutes. Have someone assist you deeper into the stretch if you feel adventurous.
If you have mid back pain, chances are that you might have a rib out of place. Check out our video about the best way to get quick pain relief. This stretch shouldn’t necessarily hurt, but if it does, you may still have a “locked” joint where you feel pain.
Thoracic Rotation is often something that gets missed in lifting routines. Flexion, extension, and side bending are all too common, but most people that we work on forget to rotate! Several sports have thoracic rotation, but if you work long hours, sit at a desk, and have rounded posture, you may not actually be able to utilize your thoracic rotation and will instead overuse your shoulders, low back, hips, and knees.
This “Golf Stretch” should be done along with episode 21 to help you regain your rotation and extension in your mid back. Afterward, you can stabilize your blades with episode 53 and 72. We will be posting more scapular stability exercises and active rotational exercises to improve your posture.