Openers Thoracic Spine Mobility Sports Performance Exercise

18 Feb Openers Thoracic Spine Mobility Sports Performance Exercise

Upper body and thoracic spine mobility are key components of executing the majority of upper body rotational movements in sport today. The thoracic spine is a section of the spine located between the shoulder blades of the upper. The T-Spine (thoracic spine) is a mobile section of the spine allowing for rotary actions of the upper body to occur.

Improves Your: Upper body mobility

Target Area: Thoracic Spine

Why It’s Important: Execution of the overhand throwing and swinging where rotation occurs around an imaginary axis require both upper and lower body mobility. The thoracic spine is a key component of this ability to create rotation within the upper body and execute these aforementioned requirements of the golf swing.

The Common Problem: Limitations in terms of thoracic spine mobility will most likely impede the athlete from performing the rotary requirements of throwing, striking, or swinging. This will lead to an inability to create exercute efficient movement patterns.

Solution: An athlete with limited T-Spine mobility can address the situation with the implementation of corrective sports performance exercises to improve mobility within this section of the upper body. The result of such exercises over time is the improvement of one’s T-Spine mobility. This can lead greater efficiency in executing the rotary requirements of sport.


Set Up:

  • Position the left hip in contact with the floor and bend both knees to 90 degrees
  • Place the right knee directly on top of the left knee
  • Extend arms straight positioning the left arm of the floor
  • Place the right arm on top of the left arm



  • Slowly raise the right arm off the left and begin to rotate your shoulder
  • Continue to raise and rotate the right arm until it is on the right side of the body
  • Attempt to rotate to a position where the right arm is resting on the floor
  • Hold this position for 30 seconds and repeat in the opposite direction


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.