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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
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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