Six Thoracic Mobility and Strength Drills
Combine three upper-back mobility drills with three shoulder-blade strength exercises using a chair, foam roller, resistance band, and wall.
ORIGINAL VIDEO
Thoracic Spine Pain | Upper Back Exercises From A Physical Therapist
The source demonstrates three thoracic mobility drills followed by three upper-back strength exercises. Chapters and complete captions provide the setup and prescribed dose for each movement.
Original video: Tone and Tighten · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Side-Lying Thoracic Rotation Holdsabout 2 min
Keep the knees stacked and rotate from the upper back for three 20-second holds per side.
- 02Chair-Back Thoracic Extension4 reps · about 32 sec
Support the head and extend gently over four chair-back positions for five seconds each.
- 03Foam-Roller Thoracic Mobilizationabout 1 min
Support the head and roll the upper back for 60 seconds without bracing against the roller.
- 04Bilateral Resistance-Band Row30 reps · about 2 min
Brace the trunk, pull both elbows behind you, and squeeze the shoulder blades together.
- 05Wall Angelabout 1 min
Keep the body and knuckles against the wall as the arms slide overhead for 60 seconds.
- 06Prone W Raise20 reps · about 1.7 min
Lift the chest slightly, draw the elbows toward the back pockets, pause, and lower.
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SAFETY
Choose comfort and control first
Use a stable four-legged chair that does not roll or swivel, a firm foam roller, and a light band. Work only in a comfortable range and do not chase pops or force spinal extension. Stop for pain, numbness, dizziness, or joint pinching.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.