Shoulder and Thoracic Spine Mobility

Standard

The last couple of blog posts have shown some hip mobility drills. As the title implies this is about the shoulders and T-spine. There is a lot of motion available in this area and this collection of drills does a fairly good job of getting to a lot of that motion. This is not the be-all-end-all of shoulder/spine mobility work. There are plenty of other shoulder and spine drills in the world That said, these movements have helped me move and feel better and I think they’ve done the same for several of my clients. Here it is:

Cat/Camel

If the T-spine can’t move well then it’s likely that the shoulders won’t move well either. This is a good place to start to get things moving. ┬áThis yoga exercise usually feels very good, rarely induces pain and it’s easy to do. First I do the original version that has the spine flexing and extending in the saggital plane. I follow that by a side-flexion type of cat/camel. (And to add authenticity, I included an actual cat. Couldn’t get my hands on a camel though.)

3D shoulder mobility

As you can see, all of these are done prone. You can put your arms on a wall and do them standing. There’s also quite a bit of ab work that happens while doing these so you may need to rest between drills.