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17
Workout

Thoracic Mobility in 10 Minutes

~24 min.
~288 kcal
⁉️ Comments

The thoracic spine is one of the most "locked up" areas of the body in people who lead a sedentary lifestyle. When it loses mobility, the shoulders, neck, and lower back suffer — they are forced to compensate for what the thoracic spine should be doing. This workout gently helps restore its normal range of motion.

In 10 minutes, you will work through rotations, extensions, and smooth mobilizing movements that open the chest, relieve tension in the area between the shoulder blades, and restore freedom of movement to the shoulders. No sharp or jerky movements — only controlled range-of-motion work.

Who this workout is for:

  • Those who spend long hours at a computer or behind the wheel
  • Athletes for whom torso rotation matters — swimmers, tennis players, boxers
  • Anyone who feels stiffness in the back and shoulders after waking up

Perform all movements smoothly, without jerking. Focus on your breathing: inhale during extension, exhale during rotation. If you feel sharp pain rather than a pleasant stretch — reduce the range of motion or skip the exercise.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Short extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
W extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Rotation 2
1
Level: 2
8
L extension
1
Level: 1
8
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
T - Abduction
5
Level: 2
10
Butterfly
3
Level: 1
10
Lunges L
1
Level: 1
6
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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