Thoracic Spine Openers Mobility Exercise

24 Feb Thoracic Spine Openers Mobility Exercise

Upper body mobility is an imperative component of efficient movement for rotary orientated athletes. Golfers, tennis players, baseball, softball, and the majority of throwing and striking athletes utilize rotary movement patterns in the generation of speed and power.

A key component of upper body rotation is mobility within the thoracic spine. The thoracic spine is a segment of the spine located in between the shoulder blades. This section of the spine is very mobile and allows segmental rotation of the upper torso to occur.

Why It’s Important: In order for the rotary athlete to generate speed and efficiently perform the movement patterns associated with their sport requires efficient rotation of the upper torso. In order for this to occur within the kinetic chain requires high levels of mobility within the thoracic spine.

Improves Your: Thoracic spine and upper body mobility

Target Area: Thoracic Spine

The Common Problem: Limitations in thoracic spine mobility reduce the athlete’s ability to generate rotary speed and perform movement patterns efficiently. This results in lower power outputs, less efficiency in the movement patterns required in their sport, a predisposition for injury, and lower performance outputs during competition.

The Solution: The implementation of thoracic spine mobility exercises within their comprehensive strength and conditioning program.

Thoracic Spine Openers

Set Up:

  • Place your hands and knees on the floor with hands directly below the shoulders and hips above the knees
  • Position the left hand on the back of the neck
  • Press the hips backwards towards the heels while keeping the right hand firmly planted on the floor



  • Begin by rotating the left elbow towards the right arm
  • Continue to rotate until the left elbow comes in contact with the right arm
  • Pause briefly, reverse the rotation towards your left
  • Rotate the left arm, shoulder, and chest towards your left as far as possible
  • Keep the left hand in solid contact with the neck throughout the entire exercise
  • Pause briefly and repeat the exercise sequence for 10-15 repetitions


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 fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  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 renown Titleist Performance Institute.