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5 Exercises To Improve Shoulder And Thoracic Mobility

2,120 views · Published 11 April 2018 · 1:01 · Indexed 6 November 2026

Channel: Luka Hocevar · 2018 · Sports

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I think I may be posting more thoracic mobility and shoulder exercises because I'm dealing with a bit of a shoulder issue, so I may as well share a lot of what I'm doing with you 😉

✅Wall Shoulder CARs with external cue 
▶️Start in 1/2 Kneeling position with ball between outside of knee and the wall, which will create an external cue and obstacle so you don't cheat by moving your hips
▶️ Work on rotating with your hand all the way around and back while creating some tension the entire time (this drill is more focused on shoulder mobility vs. thoracic - but you can adjust it and make a thoracic mobility drill by creating the motion from upper back)

✅ Behind The Head Thoracic Wall Rotations 
▶️In half Kneeling keep both hand behind your head and do the thoracic around the world against the wall 
▶️ Rotate all the way around and come back (to make it more challenging try to keep the Elbow off the wall - which is quite a bit more advanced)
▶️ Really try NOT to side bend in the opposite direction (that's compensation!)

✅ The Bretzel 
▶️ Get support under your neck and lay sideways. Bring your top knee above 90 degrees while laying on the ground and put your bottom arm on top of it. Your upper arm is going to grab the back of your ankle on the back leg which you get towards your butt
▶️ Create tension by pulling your back leg to butt cheek while resisting as well as trying to drive front knee up while your hand pushes it down - this will stretch quad/hip while engaging core, which leads to....
▶️ Exhale and rotate your upper back (as you see in the video). Repeat this a couple times to get more rotation in the upper back

✅ Downward Dog w/ Ankle Tal
▶️ Push the ground away and push yourself into a downward dog position while keeping a neutral spine 
▶️ At the top position where you feel your hamstring stretch and can still keep good posture of the spine, reach for your opposite ankle as this drives thoracic rotation

✅ ER to IR Shoulder CARs
▶️ Lay face down (I'd usually be using a thin pad to put my head down on) and start with your hand on your back in shoulder IR Squeezing the ball (this creates irradiation)
▶️ Retract scapula, lift the elbow and the hand while slowly moving into ER behind the head. The whole time you're controlling movement in a slow tempo and squeezing the ball. Once you get to IR relax and repeat on the way back

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