Thoracic Spine Tissue Smash

The thoracic spine (aka T-spine or the upper back) consists of the 12 vertebrae between the cervical spine segment (the neck) and the lumbar spine segment (the low back). The ability for the thoracic spine to rotate and extend is a major contributing factor someone’s ability to properly move and stabilize the shoulder. Typically, the spine is the first place someone should check-in on when working on shoulder range of motion.

With the below mobility exercise, the focus is on the tissues immediately around the T-spine.

Follow-along Upper Back Recovery Video (Ball Needed)

Place the lacrosse ball along side an area of the T-spine. You will want to explore the entire area, but spend time focusing on each specific spot.

1. Bring your arm down and across your body, internally rotating your shoulder, so your thumb pointing down to the ground. Note: If the lacrosse ball is higher on your back, you may need to raise your hips in the air to get adequate pressure.

2. Raise your arm over your head, externally rotating your shoulder, so your thumb is towards the ground.

With a peanut, a double lacrosse ball, you can split the spine and get pressure on the tissues on both sides of the T-spine at once.