Thoracic CARs

MobilityBW

Slow, maximal-effort rotation, flexion, and extension of the thoracic spine performed seated to lock out the lumbar spine and hips, isolating true upper-back mobility.

Demo: FRC

Sets

2

Reps

3-5 slow circles each direction

Rest

30s

Contraindications

Acute disc pathology in the thoracic spine — work with a clinician for safe range.

Setup

Sit tall on the floor or a bench with legs crossed or straight to lock the pelvis in place. Arms can cross over the chest.

Execution

  1. 1Flex the upper back forward as far as possible with control
  2. 2Rotate to one side at end-range flexion, then extend into a backbend, then rotate to the other side
  3. 3Move through the full circular pattern slowly, pushing into every edge
  4. 4Reverse direction for equal reps

Key cues

  • Keep the hips and low back still — isolate the upper back
  • Move slower than feels natural
  • Push gently into every end range, don't just pass through
  • Keep the neck relaxed and following the spine, not leading it

Common faults

  • Letting the lumbar spine or hips move to fake more range
  • Rushing the circle instead of moving deliberately
  • Shrugging the shoulders to compensate for limited t-spine rotation
  • Holding breath instead of breathing through the motion

Tweaks

  • Perform kneeling with a dowel across the shoulders for feedback
  • Add resistance band overpressure at end ranges for PAILs/RAILs
  • Do standing with hips locked against a wall for extra pelvis control

Regressions

Cat-Cow

Muscles

Primary: Thoracic Erectors, Multifidus, Rotators

Secondary: Lats, Obliques

Notes

Most people have very little true thoracic rotation — this drill exposes and trains that gap directly.

Sources

Attribution: Dr. Andreo Spina / Functional Range Conditioning (FRC)