Effortless Power: The Key to Thoracic Mobility

Many players will experience back pain at some point, often due to a lack of mobility in the thoracic spine (upper back). This part of the spine distributes stress and supports movement, but modern sedentary lifestyles limit its full range of motion.

When the thoracic spine lacks mobility, sudden twisting movements—like swinging a golf club or reaching behind—can cause pain and spasms.

How to Fix This?

A targeted mobility routine can help expand your range of motion and prevent injuries. Below is a structured exercise routine to improve thoracic mobility, with video demonstrations.

🛠 What You’ll Need

✅ A lightweight dumbbell or kettlebell
✅ A chair or short stool

📅 How Often Should You Do This?

• For improvement: 3-4 times per week for 6-8 weeks
• For maintenance: Once per week

🔥 Upper Back Mobility Exercises

1️⃣ Modified Prayer Stretch

🚀 Purpose: Stretches the thoracic spine & improves flexibility

🔹 How to Perform:

1. Kneel on the floor, knees hip-width apart.
2. Place your hands on a chair or bench in front of you.
3. Lower your chest toward the floor while keeping arms extended.
4. Hold for 20-30 seconds, then release.

🎥 Watch Video

2️⃣ Open-Book Stretch

🚀 Purpose: Increases rotational mobility in the thoracic spine

🔹 How to Perform:

1. Lie on your side, knees bent at 90 degrees.
2. Extend your arms in front of you.
3. Rotate your top arm & torso towards the floor behind you.
4. Hold for a few seconds, then return. Repeat on the other side.

🎥 Watch Video

3️⃣ Rotational High Pull

🚀 Purpose: Strengthens rotational movement & builds mobility

🔹 How to Perform:

1. Stand with feet shoulder-width apart.
2. Hold a dumbbell in one hand.
3. Rotate your torso while pulling the dumbbell diagonally across your body.
4. Lower back down with control, then repeat.

🎥 Watch Video

4️⃣ Arm Bar Stretch

🚀 Purpose: Improves shoulder stability & upper back rotation

🔹 How to Perform:

1. Lie on your back, holding a kettlebell/dumbbell in one hand.
2. Bend the same-side knee, foot on the floor.
3. Rotate onto your opposite side, guiding the movement with your knee.
4. Hold briefly, then return.

🎥 Watch Video

5️⃣ Bird Dog Hip Extensions with Rotation

🚀 Purpose: Enhances spinal coordination & posture

🔹 How to Perform:

1. Start on all fours (hands under shoulders, knees under hips).
2. Extend your right arm & left leg simultaneously.
3. Rotate your torso, opening up towards the ceiling.
4. Return to start, then repeat on the other side.

🎥 Watch Video

6️⃣ Cat-Cow Stretch

🚀 Purpose: Mobilizes the spine & improves posture

🔹 How to Perform:

1. Start on hands & knees in a neutral spine position.
2. Inhale, arch your back, lifting head & tailbone (Cow Pose).
3. Exhale, round your back, tucking your chin & tailbone (Cat Pose).
4. Repeat for 30-60 seconds.

🎥 Watch Video

📌 Wrap

✔ Do this routine 3-4 times a week for 6-8 weeks.
✔ For maintenance, continue with 1 session per week.
✔ Listen to your body – stop if you experience pain.

🏆 By following this routine, you’ll gain better spinal mobility, reduce stiffness, and prevent injuries!

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