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216
Workout

Thoracic spine and posture

~9 min.
~108 kcal
⁉️ Comments

Rounded shoulders, stiffness in the thoracic spine, and that familiar feeling of tension between the shoulder blades — these are common experiences for anyone who spends long hours at a computer or behind the wheel. The thoracic spine is naturally designed for rotation and extension, but modern sedentary habits gradually lock it into a flexed position, placing extra strain on the neck, lower back, and shoulders.

This workout targets two interconnected processes: opening the thoracic spine — restoring mobility and stretching the shortened muscles of the front body — and strengthening the scapular stabilizers, rhomboids, trapezius, and posterior deltoids, which help maintain proper shoulder and spinal alignment.

  • This workout is well suited for those with a sedentary lifestyle who want to improve their posture.
  • It is recommended for people with mild thoracic stiffness who want to work on mobility.
  • It works equally well as a standalone session or as a warm-up or cool-down for a strength workout.

Perform each exercise mindfully: pay attention to the position of your shoulder blades, avoid letting your shoulders creep up toward your ears, and breathe deeply — especially during stretches. FISIO functional suspension straps allow you to smoothly adjust the load by changing your body angle, making every exercise accessible and safe.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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