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12-Minute Thoracic Mobility

Move the upper and mid back through flexion, extension, side bending, and rotation in twelve no-repeat intervals.

Thoracic mobilityUpper-back control
About 12 min · 12 movements · Exercise mat · After prolonged sitting or as a mobility session

ORIGINAL VIDEO

12 Minute T-Spine Mobility Workout (Follow Along)

The source demonstrates twelve no-repeat thoracic-mobility movements with an explicit 40-second work and 20-second transition format. Captions provide the setup, sequence, and regressions.

Original video: EDR Fitness · 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.

  1. 01
    Cat-Cowabout 40 sec

    Exhale to round the spine and inhale to arch through a comfortable range.

  2. 02
    Tall-Kneeling Side Bendabout 40 sec

    Keep both knees grounded and alternate side bends from a tall kneel.

  3. 03
    Kneeling Elbow Rotationabout 40 sec

    Sit toward the heels and alternate rotating one elbow toward the ceiling.

  4. 04
    Seated Twist and Reachabout 40 sec

    Sit tall, reach one arm back and the other forward, then alternate.

  5. 05
    Forearm Sphinx Extensionabout 40 sec

    Keep the hips grounded and lengthen the chest forward from the forearms.

  6. 06
    Supine Twist — Left Leg Acrossabout 40 sec

    Cross the left knee right while the left shoulder stays heavy and the gaze turns left.

  7. 07
    Supine Twist — Right Leg Acrossabout 40 sec

    Cross the right knee left while the right shoulder stays heavy and the gaze turns right.

  8. 08
    Floor Angelabout 40 sec

    Keep the lower back grounded as the arms slide overhead and return.

  9. 09
    Alternating Thread the Needleabout 40 sec

    Alternate reaching one arm up, then thread it under the supporting arm.

  10. 10
    Prone Swan Liftabout 40 sec

    Lift the chest without pushing through the hands, hold briefly, and lower.

  11. 11
    Plank Spinal Waveabout 40 sec

    Flow slowly from down dog through a rounded plank to a gentle upward-facing position.

  12. 12
    Puppy-Dog Thoracic Extensionabout 40 sec

    Keep the hips over the knees and lower the chest; use the forearms if the shoulders need less load.

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SAFETY

Choose comfort and control first

Use a padded, non-slip surface and a pain-free range. Keep extensions in the upper back rather than forcing the lower back. Use cat-cow instead of the plank spinal wave if needed. Stop for pain, numbness, dizziness, or joint pinching.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.